Asheville’s reputation for natural beauty outdoes itself each year with the passionate colors of autumn. Taking a hike on the mountain trails immerses you in that autumn palette of deep reds, blazing yellows and deepening greens against the open blue sky.
ChiWalking is an Asheville-based company with national reach that promotes injury-free fitness walking to all ages. ChiWalking incorporates movement principles of t'ai chi with walking to create a more fluid, energetic and healthy way to walk and hike. The goal is to make walking an exercise in building a vibrant body, mind and spirit.
Whether you're going out for an all-day hike or a simple stroll, you'll enjoy your time much more if you follow these great suggestions for good walking technique. The following are five mindful steps recommended for improving your walking experience.
- Get Aligned – Whether you're carrying a full daypack or just a water bottle, it's important to maintain good posture and keep your senses alive so you can fully enjoy all the beauty these mountains have to offer. Carry yourself tall and upright, not slumped or bent at the waist. If you need to lean forward while climbing a hill, lean from your hips while maintaining a shorter stride.
- Engage Your Core – Do this by pulling in on your lower abdominal muscles, which holds your torso directly over your hips and reduces the effort needed to lift your legs.
- Create Balance – Shorten your normal stride and walk with your torso over your hips for a more efficient stride and improved balance on the trails.
- Make a Choice – In the ChiWalking book, there is a menu of 12 great walks to choose from such as the Energizing Walk, the Meditation Walk or the Hilly Walk. You'll find just the right walk to fit your needs – meditative, aerobic, calming, strengthening, etc – depending on the kind of exercise you’re seeking.
- Move Forward – Make a promise to yourself to get out there and walk a trail this fall. Invite a friend and begin making walking a lifelong habit that improves your health and vitality.
Tips for Health and Hiking Safety
- Carry plenty of water and drink often. Also bring snacks to keep your blood sugar at an appropriate level.
- Bring clothing that will keep you warm and dry in any kind of weather. Wicking shirts and pants are best as they will keep you dry by pulling moisture away from your skin, keeping you comfortable.
- Wear good, well-fitting hiking shoes or boots and socks that will wick moisture and prevent blisters.
- Find a map of the area you plan to hike and know where you're going. If you hike alone, tell someone where you're going and a time you plan to return. Cell phone coverage is a bit dicey in the mountains of Western North Carolina.
One of the easiest ways to access fall color is along the Blue Ridge Parkway (BRP). The many trail-heads along the Parkway put you right onto the Mountains-to-Sea Trail (MTS), which traverses the Parkway. The section of the BRP that runs right through the Asheville area begins at Craggy Gardens (milepost 364) with a fabulous view of Mt. Mitchell, the highest point east of the Mississippi River at 6,684 feet, and runs through Mt. Pisgah (milepost 407) which has a breathtaking 360º view from its 5,721-foot summit. There is no shortage of trailheads or spectacular views between these two points, and you might also cross paths with the famed Appalachian Trail.
Asheville is home for ChiWalking founders Katherine and Danny Dreyer who enjoy hiking, walking and running the Asheville trails every day. Visit www.chiwalking.com for more information or find the book, ChiWalking: The Five Mindful Steps for Lifelong Health and Energy, at most bookstores.
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