Useful Bushwalking Tips

Bushwalking has the potential too help you:

• Make friends.
• Enjoy travel.
• Enjoy the environment.
• Reduce stress levels.
• Improve cardiovascular fitness.
• Increase lean muscle mass.
• Lose weight.
• Improve overall fitness.

Bushwalking Introductory

• To prepare yourself for bushwalking we recommend a 30 minute walk each day around the suburbs.
• If you have any concerns about the your ability to complete the distance of the walk discuss it with the walk leader.
• Always ask the bushwalk leader to list the equipment needed for each bushwalk.
• Most easy rated bushwalks can be completed without purchasing equipment.
• If the walking pace is too fast, discuss it with the walk leader.
• Prior to purchasing equipment, consider asking more experienced members for advice, it could save you money.

Tips (before your first Bushwalk)

1. Start walking around the streets to increase your fitness.

2. Eliminate blisters on your bushwalk by using Metholated Spirits or Petroleum Jelly on the feet to harden the skin. Keep toenails short to avoid damage and loss of toe nails caused by stubbing or pressure on the toes compressing or lifting the toenails.

3. Have a good meal the night before your bushwalk followed by a good breakfast on the day of the bushwalk.

4. Do not take carbonated drinks as a substitute for water, the sweetener used in them is a Diuretic and speeds up dehydration during your bushwalk.

5. Cotton absorbs sweat / water and takes a long time to dry out. Jeans are not a good choice of clothing because of that reason, they can cause chafing and contribute towards Hypothermia in cold weather or bushwalking in the mountain environment

6. When bushwalking in the mountains be prepared for all conditions ie wet, cold windy etc. Carry clothing to meet those requirements ie Wet weather gear protects against the wind, it also keeps you dry. It doesn't keep you warm so additional clothing should be carried to combat the cold.

7. Trekking poles / walking sticks reduce the loading on the legs whilst bushwalking and create stability when descending a slippery slope.

8. Drink often whilst bushwalking, if your mouth is dry you are already dehydrated.

9. If the group is walking too fast for you, tell the walk leader!

10. If you need a break for a drink or any other reason, tell the walk leader. The group walks at a speed suitable for the slowest walker.

11. On long bushwalks the fingers can swell causing rings to become tight and even painful. if this occurs, remove them if possible before the bushwalk starts.

12. Seams inside clothing can chafe in sensitive areas, consider purchasing seamless socks (most good quality bushwalking socks). Underpants often have seams inside, I reverse them and wear them inside out on long bushwalks and generally use Lycra materials for their quick drying wicking effect.

13. When long distance running I always put vaseline all over my feet to prevent blistering. I also apply vaseline under my bra straps, particularly in the under arm area, and also the inner arm (if wearing a singlet top) to prevent chaffing. It feels a bit slimy, but no where near as unpleasant as red raw flesh in delicate areas! (from Emma Bird who has a personal gym / trainer background).
Emma went on to explain this is where the seams chafe against the arms etc.

Preventing muscle cramps (from Slimfast)

If you have ever experienced the sudden pain of a muscle cramp, your initial thought, after massaging the muscle to relieve the pain, is how to prevent it from happening again. Muscle cramps are unpredictable, and may be caused by several factors, such as overexertion, inadequate stretching and/or conditioning, electrolyte imbalance or fluid loss. From a dietary standpoint, there are several things you can do to prevent muscle cramps: 

Electrolyte Balance

Perspiration is made up of water and minerals: sodium, chloride and potassium. These minerals (electrolytes) help maintain the water balance in your body. They also help muscles contract and relax and are involved in the transmission of nerve impulses. During a physical workout, your body loses fluids and small amounts of electrolytes, mostly sodium. Dehydration and electrolyte imbalance can occur during exercise, especially prolonged exercise, if fluids are not replaced.

Fluid needs

To meet fluid needs, stay hydrated with water, diluted fruit juices, fat free milk or other noncaffeinated drinks. Tea, coffee and cola drinks contain caffeine, which can increase urine production and fluid loss. Alcohol is also dehydrating. Drink adequate fluids before exercise: 20 ounces of fluids about 2 hours before exercise. Consume another 16 to 20 ounces of fluids 15-20 minutes before exercise. Then, drink 4 to 6 ounces every 10 to 15 minutes during exercise.
"Pre-hydration" is key as is drinking small amounts at regular intervals during exercise. Endurance athletes, who perspire heavily for long periods, may need to replace sodium and other electrolytes with a sports drink or a salty snack, such as crackers and low fat cheese. A Slim·Fast shake is an excellent pre-exercise light meal or snack, as it supplies fluid for hydration as well as important nutrients.

Potassium

Also lost through sweating, this mineral is plentiful in vegetable and fruits, especially bananas, orange juice, melons, apricots, tomatoes, potatoes, broccoli, Brussels sprouts, spinach, winter squash, sweet potatoes and bell peppers. Eating a diet plentiful in fruits and vegetables will assure an adequate intake.

Sodium

The daily recommendation for sodium is to consume less than 2,400 mg each day. Small amounts of sodium occur naturally in most foods, including milk, vegetables and bread. Processed foods account for about 80 percent of the sodium in foods. Salt tablets are NOT necessary, as the average American consumes more than enough sodium to replace losses from perspiration.

Calcium

A major mineral, calcium plays a vital role in muscle contraction. Athletes should make sure they consume adequate calcium in their diet, not only to prevent muscle cramps, but also to prevent osteoporosis. Good sources of calcium can be found in fat free milk, yogurt, low fat cheese, green leafy vegetables (kale, broccoli, bok choy), fish with edible bones, such as canned salmon, calcium-fortified soymilk and tofu. Slim·Fast Shakes and powders and Slim·Fast Meal-On-The-Go Bars are excellent sources of calcium!

This information was obtained from the Slim Fast Web Site.