ad image
Get It Now!

Thrive Health Blog

How to Improve Your Wellbeing and Juice at Home!

Are you tired of feeling physically uncomfortable, mentally foggy, and downright disgusted? Making changes to your diet has been found to radically reverse poor emotional health, the inability to lose weight, and even chronic illness. Sounds as if it may be time to improve your overall wellbeing and learn how to juice at home.

Man Cannot Live on Juice Alone

The concept of creating a juice at home does not mean you give up on “food.” Juicing is a practice whereby you remove the juice from whole fruits and vegetables, often combining them into a refreshing beverage. This process provides vitamins and nutrients you may not be receiving otherwise.

However, a superior juicing recipe may also include the pulp, seeds, and/or skin of your produce. This way,  you can garner other important elements such as fiber and minerals.

Why Juice?

The purpose of juicing is to provide valuable compounds your body needs and craves. Especially in today’s world, whether we realize it or not, we are bombarded with pollution. It’s very difficult to avoid the poisons traveling through our air, soil, and water at home and in our environment. We need extra doses of beneficial nutrients to combat toxins and protect our precious cells.

Vegetables and fruits contain flavonoids and anthocyanins. These are compounds that help guard our cells from damage. Extensive or chronic cellular damage can lead to cancer, heart disease, inflammatory disease, and other unwanted physical ailments. In order to keep peace within our bodies, it’s  essential nowadays that we include antioxidants into our diets.

Learning and practicing how to juice at home may save you money and your good health.

Polluted Body?

What are some of your not-so-good habits? Are you eating fast food more than twice a week? Not exercising more than twice a week? Drinking alcohol, smoking, and not sleeping enough? Well then,  you can pretty much count on being slightly toxic.

You may already be feeling some signs:

-always tired

-can’t lose weight

-get sick often

-have unexplained pain in joints

-constant gas, heartburn, constipation, or diarrhea

Your poor system is probably suffering from inflammation. You may even notice outward signs like poor skin color and texture, more wrinkles. Other symptoms of inflammation are tooth or gum pain, and having no energy.

What To Do

You may try gathering information from trustworthy Websites such as GetThrive! and VeryWell. Also, check with medical practitioners you trust. Ask friends or co-workers  about their experience if they juice at home.

Another idea is to look up some popular recipes for juicing. It’s simple and not very time consuming. Make a commitment to juicing at least once a day for a month. Remember, it took a long time to get sick. Be patient with your healing process. Not far off, you may start noticing:

  • clearer, brighter skin
  • a calmer tummy
  • weight loss from bloat
  • fewer food cravings
  • a stronger immune system
  • more energy
  • overall more contentment






If adding more fruits and vegetables to your diet can improve your physical and mental health, why not try it?

When you juice at home, it can be used as a cleanse, a health boost, and a supplement to your regular healthy diet. Always check with your health care provider before embarking on any significant dietary shift. Equally important, many health experts and nutritionists suggest including protein, low carbs, and good fats into your non-juicing meals.

A healthy diet, exercise, and a positive attitude can significantly reduce your risk of contracting or developing disease. So think, adding juice at home may improve your internal and external health. Finally, a bonus to your overall wellbeing!

The Best News

Get Thrive!, for a limited time, is offering a FREE eBook on juicing.

Sign up for the Newsletter and download your free copy:

A Story of Restoring Health With 25 Delicious Juice Recipes







Thank you for your interest in our material and your best health~

Learn, Get Healthy, Get Wealthy with Joy



When Ego Gets in the Way

Deep Thoughts

Have you ever asked yourself, “Is this all there is?”  Existential questions like this are common.  In a world where the standard is often materially based, losing sight of what means the most can be easy.

In a recent piece, Ryan Holiday may have said it best – “(w)hen we lack a connection to anything larger or bigger than us, it’s like a piece of our soul is gone.  Like we’ve detached ourselves from the traditions we hail from, whatever that happens to be…..Ego blocks us from the beauty and history of the world.  It stands in the way.”


When we become me-centric, it has a way of limiting our personal satisfaction.  Our productivity.  Our relationships with those around us.  It’s only when we embrace humility, meaning, those values which encourage others and leave a lasting, positive imprint on the world that we break free from the never-ending rat race.

ME and MORE Me

Our greatest contributions are often impacted by a connection to something larger than ourselves.  Creativity is regularly spurned on by an intentional change of pace or setting.  Walden secluded himself in the wilderness.  Teddy Roosevelt retreated to the vast expanse of our nation’s picturesque landscape while in office.

It’s true, the loudest voices, the greatest bravado, they acquire the attention they seek.  Eyeballs are drawn to such displays.  But this comes at a cost.  What we can’t see, feel, or hear is the emptiness that accompanies these individuals in the aftermath of trying to remain in the spotlight.  Loud and showy highs can be quickly replaced with corresponding lonely lows.

Less IS More

If you find yourself evaluating your life, your job, your relationships, taking an inventory of what you’re prioritizing and how your time is spent makes for a worthwhile activity.  In his recent book, Essentialism, author Greg McKeown outlines the case for the disciplined pursuit of less.  He suggests growing comfortable with saying ‘no’ and making the best of what you have to offer the priority.  In so doing, family, friends, and the things that matter have a way of naturally falling into place.

Take the time to identify how your life is playing out.  After all, we only have one shot at this thing.  On their death bed, no one is remembered for wishing they’d spent less time vacationing, more time at the office, or less time playing with their children.

What matters most to you?

To read more articles about mind, body and balance, check out today!

14 Safety Tips For When You Exercise Outdoors

In life, family generally comes first. With exercise, safety is the priority. Whether you are alone or with your family or friends, keeping everyone out of harm’s way and free of injury is number one. At the gym, employees should help guide. But when you’re outside, it’s you who must be the most mindful. Below we’ve shared some helpful safety tips for when you exercise outdoors.

Dress for Success—especially outside

#1) Don’t be fooled by trendy exercise clothing you see in generic superstores. Sure, you want to look good in case you run into a cute neighbor or plan to take a selfie. More importantly, however, you want your clothing to “perform.” If it’s cold or wet, you want your jacket to keep you warm and dry. On the other hand, when it’s hot, you want to keep cool, but also protect your skin from sun exposure.

#2) With that said, it’s worth spending a little more on quality material and manufacturing. You only need one of each, really, for outdoor exercise wear: jacket, hat, hiking pants, merino wool shirt and leggings, long-sleeved UV protective shirt, shorts, and gloves. Unlike the gym, no one will comment that you’re wearing the same jacket again. In fact, outdoor peeps are used to seeing one another in their “signature” outdoor gear.

#3) Additionally, wear bright colors. You want to be seen, especially if it’s twilight, foggy, or you’ve fallen off the path into a ditch or ravine. Thank goodness bright blues, pinks, and greens are fashionable everywhere for


exercise outdoors!      


#4) Also, spend time researching and picking out proper footwear. Buy quality. If your feet get messed up, you’re not going anywhere. This is the one item worth buying a reputable, brand name, and spending the money. If they’re as good as they claim, the hiking, running, or trail shoes should last a while and keep your toes, arches, and ankles in good shape.

#5) Wear reflective clothing. Again, you want to be seen by cars, animals, and rescuers. (Bonus: most animals will run away if they see you first.) A lot of products now have glow-in-the-dark and reflective strips incorporated into their designs. Shoes, jackets, pants, and hats can all be purchased with this feature nowadays. You can also purchase reflective tape and add it to your favorite oldie outdoor wear.

TIP: Go to specialized stores. Speak to the salespeople and ask them what they recommend. Try stuff on. Take pictures and notes. Then, go home and log onto the Internet and find the items you want for less money elsewhere. Don’t feel guilty. Maybe your local store price matches? Also, outlets like REI have amazing sales several times a year.

You can always create a wish list.       

Cracking Open the Safe…

For the most part, working-out indoors is safe because the environment is controlled. The main cause for injury would be performing an exercise incorrectly. You lift too heavy, drop a weight on your foot, or pull a muscle or tendon.

Conversely, when you exercise outdoors, there’s a host of unpredictable elements.

First of all, as we’ve touched upon, you’ve got the weather. This will affect how you dress, as well as your ability to forge through your workout. If you’re in the city, you’ve got traffic, lots of people around, and noise. In the suburbs, there may be predators—and not just animals. In the mountains or wilderness, there can be tricky terrain as well as wildlife to contend with. None of these factors, however, should scare or deter you from getting a safe, satisfying workout.

And so then, let’s take a look at some more safety tips so you can confidently enjoy your outdoor exercise.

#6) Bring a friend or let someone know where you’re going. Never go exercising outdoors without telling someone or leaving a note where you’ve gone. If you don’t return on time, won’t it be safer when someone is able to come look for you?

#7) Bring water—even if your plan is to jog around the block. Lack of hydration is the number one cause for heatstroke (besides the beating hot sun, duh.) If you are going on a prolonged outdoor adventure, make sure you bring plenty of water. A hydration pack (like a Camelback) can be a life saver.

#8) Check the weather report for the forecast. Be prepared for rain, snow, ice, and even scorching sun. A hat is always a must, regardless of weather, and sunscreen is also important, even in the winter.

Look and Listen for Safety’s Sake…

#9) Always have a light source. Your phone most likely has a magnifying light feature. A headlamp is lightweight and can always come in handy. (Just remember to change out the batteries every so often. Or, carry spares.)

#10) Speaking of phones… You should probably bring one. However, DON’T hike, run, or jog and concurrently look at your texts. That’s a recipe for a tripping disaster. If you must, stop completely, and check the message or the call. Always leave for the outdoors with your phone fully charged. If you have a pack, you can carry a lightweight solar charger as a back up.

In addition to a regular cellphone, if you’re far from civilization, you may want to invest in a satellite phone with GPS. They can be pricey, but your location can be found if there’s an unforeseen problem—which may get you help sooner than later.

#11) Bring a whistle. If, for example, you’re alone hiking and you fall, who is nearby to help? Who can hear you? Perhaps you don’t have enough energy to yell. That whistle may also scare off unwanted four-legged visitors…


City Mouse vs. Country Mouse

#12) First aid in the city probably isn’t an issue. There will always be someone around to help or guide you. In the burbs, you may want to consider carrying a few bandages for blisters. In the wilderness, obviously you’ll want to pack an anti-bacterial cleanser, bandages, anti-bacterial ointment, rope, a knife, and a snake-bite kit, among other supplies.

#13) If you’re adventuring outside a city, learn about the wildlife on your journey and destination. Do bears, cougars, moose, snakes, or other critters live where you will be going? When you exercise outdoors away from large masses of people, you can expect animals to be dwelling there.

Read up on how to behave if you’re confronted by a non-human. You might want to carry bear spray or a bell. Learn how to alert the wildlife to let them know you are traveling in their environment. (You never want to surprise an animal.) Remember, it’s their land, too.

It’s also wise to learn about the plants where you’ll be exercising. It’s important to recognize and protect against poison, ivy, oak, and sumac. And, don’t eat any wild berries or leaves unless you’re starving and know they’re not deadly if humans consume them.

#14) Behavior between humans can sometimes be unsafe when you exercise outdoors—whether in the city, suburbs, or out in the mountains, jungle, or plains.


When in a city,       avoid walking or jogging near


dark alleyways or on industrial streets. Stick with the crowd. Speak up and turn in the other direction if you feel someone’s intentions are unsavory.

When in the suburbs, it’s probably best not to accept an invite into a stranger’s home if they offer you a drink or use of their bathroom. Additionally, learn to walk/run against the traffic. If a car slows down or stops near you, simply cross the street.

No matter what environment, if you feel in danger and need help, don’t be afraid to blow that whistle. Loudly.

What’s the Take Away

We certainly hope we haven’t frightened you from leaving your home or your local gym! Getting outside in nature—from a hike, to a trail run, to a walk in a city park—they’ve all shown to boost your immune system, improve your mood, and help keep your mind and body fit. And, you can be safe! We hope you’ll get excited to read some of our other articles on exercise, nature, and best health on GetThrive!

If you found this article helpful, feel free to contact us with your feedback, or check out Get Thrive on Facebook and join our community and conversations! Thank you— we appreciate your time and voice.


Alternate sources:

Author and photographer: Carra Robertson

Pixabay: Dark city image and illustration




Useful Parenting Tips for Raising Teenagers

Having a positive and healthy relationship with your teenaged kid may seem like an impossible task for many parents, but it is actually not. There are many ways you can influence the adolescent’s life by implementing positive parenting. Many parents make the mistake of thinking that they will have no effect on a teenager’s behavior no matter what they do. When in reality, it is essential that the parents play an active role during this time of their child’s life. It is during this time that the teenagers are experimenting by making various and sometimes careless decisions. If parents do not have a close relationship with their children, they are at a risk of losing an emotional bond with them forever.

1.     Understand

The first step to establish a positive relationship with your child is to understand why they act unpredictably. By studying researches and understanding the changes taking place in the body of your adolescent child, you will be able to better understand what they are going through.

2.     Establish your Role

It is not enough that you act as a parent at all time and it is not recommended to act like a friend always either. This is why you need to make sure you have established your role as both a parent and a friend. There should be no confusion about the role, and you should be able to shift between the two roles at just the right time.

3.     Schedule Time Together

It is extremely important that you spend a significant amount of time with your teenage child. As a parent, you cannot afford to create any distance since it can have damaging effects on your child’s personality. Thus, it is important that you schedule a time during the day where you can have a heart to heart with your kids.  Make sure you always have meals together and discuss their day with them.

4.     Communicate

Your child should never feel as if you are interrogating or investigating them or else they will stop all communication with you. Thus, at all times make sure that the lines of communication are open and the way you communicate with them reflects a lack of judgmental behavior. Ideally, your teenage child should be able to share everything about their life with you without having a second thought.

5.     Have Expectations

Being a parent of a teenager does not mean that you quit setting expectations from them. While you may feel that your child does not look favorably upon what you expect of them, they are actually in need of a direction from their parents and setting expectations helps them get it. Keep informing them of the damages that certain behaviors and actions have on their lifestyle. These expectations will make the teen feel that there is someone looking out for them. They will also feel good about meeting those expectations.

Bottom Line

Creating an environment that makes the teenage child feels welcomed and secure is an essential part of bringing up a positive teen. Thus, as parents, it is our role to make sure that we do everything that we can in order to create a better future for our adolescents.

For more articles about raising kids, parenting and family fun, check out

The Teen Formula Book





Improve Posture at Work to Benefit Your Health and Success

Your posture is affected by the way you behave physically, all day long. Fortunately, below are several tips on how to improve posture at work. Even more beneficial, good posture can improve your overall health and may also enrich your success on the job!

The Story Front to Back

What’s the first thing you think of when you hear the term “bad posture”? Slouching. Yes, of course! Carrying ourselves upright requires awareness and practice. When we’re walking, we’re not generally thinking about our shoulders or our backs. When we’re sitting, we often forget that it’s easy to strain our necks.

Clearly, slouching causes stress to back, shoulder, and neck muscles. But besides that, it inhibits the way you breathe. With your chest concave, you can’t possibly take in as much oxygen as your lungs and blood would love.

Believe it or not, poor posture also effects proper digestion. It can also inhibit good sleep. Aren’t those enough physical reasons to “straighten up” and improve posture at work, at least?

Adding a Chapter to the Back

There are other negative aspects from slouching that effect more than just the physical body. Studies have shown that bad posture can increase feelings of depression. Isn’t that sad?

Your energy level can also get zapped. Your muscles have to work overtime to meet the strains of misalignment. It’s no wonder you get tired more easily. Also noteworthy, your circulation can be impinged from sitting (or standing) for long periods and from crossing your legs.

Perhaps the worst news about slouching is the way others perceive you. Author of Posture, Get it Straight, reports that people in the office “do not perceive you as vital.”

In addition, a study from Harvard a few short years ago shared a similar theme. Those participants who carried themselves upright, with open shoulders, actually became more powerful. Their tests revealed a 20% increase in testosterone levels and a 25% decrease in cortisol levels. They appeared more confident, along with feeling more confident.

A more recent Harvard study showed that people with powerful poses were more successful at job interviews and other types of social evaluations. So, if you want to appear more confident and competent, it may be time to look into how to improve your posture at work.

Ways to Practice and Improve

So, we are all in agreement that there are many significant reasons why proper posture and body alignment is crucial to your overall health. With that, let’s take a look at some simple methods for posture improvement:

  • Up and down—no hands! Practice getting up from your seat without using your hands. Sit up straight, bend your knees, use your glutes, and pull in your abdominals. The worst that can happen is you fall back into your seat. Once you get the hang of it, practice mindfully getting up out of your chair and sitting down (straight back) without using your arms.
  • Eyes to screen. Your eye level to your screen should be so that your chin is horizontal/parallel to the ground. If it’s not, raise or lower your seat. You can always raise or lower your monitor as well.
  • Stand at attention. If you’re at a standing workstation, don’t slouch onto or over the desk. That defeats the purpose. Additionally, keep your weight distributed between both legs. Try not to lean on a hip.

Other Reminders…

  • Breathe in, pull your shoulders blades up and back. Exhale, drop and relax them naturally back. If you feel your shoulders slouching forward again, repeat the breath and lift. Check to see that both shoulders are even (that one is not higher than the other.)
  • Try using a lumbar support pillow. This should support your lower back and remind you to sit up straight.
  • Keep your ears in line with your shoulders. This will keep your neck in proper posture position.
  • Roll your shoulders and slowly move your neck every few minutes. About every half hour, get out of your seat and walk around or stretch.

There are many ways how to improve posture at work and at home. Taking advantages of these tips should help you physically and mentally. And whenever you notice yourself slouching, get “back” at it! For more tips on overall health improvement, check out GetThrive!


Nuts for Nuts!

Aw, Nuts!

Eating nuts have already been linked to reducing the risk of chronic disease, but now it’s clear consumption reduces inflammation.

In Boston, researchers at the Brigham and Women’s Hospital have done several studies on the positive health effects of eating nuts. They, along with other scientists, have noted how the risk of developing chronic disease decreases when we consume nuts. For this study, the researchers wanted to figure out why this is true.

The lead epidemiologist at the hospital stated, “Our new work suggests that nuts may exert their beneficial effects in part by reducing systemic inflammation.”

The recent study revealed that eating at least five servings of nuts per week is incredibly helpful. Even adding nuts to meals three times a week showed to reduce biomarkers for inflammation.

The study states: “Researchers found participants who ate five or more servings of nuts per week or substituted red meat, processed meat, eggs or grains with nuts in three meals per week had reduced markers of inflammation than those who didn’t.”

Type-2 diabetes, heart disease, Alzheimer’s, cancer, and other chronic diseases can be triggered or made worse because of inflammation. If nuts are proving to reduce inflammatory biomarkers, then it makes sense that eating them will keep you healthier overall.

Many nuts contain similar properties such as fiber, antioxidants, healthy fats, etc. The scientists can attest that consuming nuts decreases inflammation. However, they still cannot pinpoint which element in nuts is to be thanked most for this discovery. It could be L-Arginine, unsaturated fat, fiber, something else, or a combination of a few.

That’s Just Nuts!

Here are some nutritional highlights about various types of nuts:

One ounce of almonds provides about 9% of daily adult recommended calcium and 27% of magnesium. They also contain zinc and vitamin E.

Cashews have a lower caloric content than many any nuts. They’re high in iron, zinc, and potassium.

Hazelnuts provide copper, biotin (great for hair and nails), and vitamin E.

Macadamia nuts are high in manganese and natural antioxidants.

Peanuts contain resveratrol (the compound in red wine that promotes healthy aging.)

Pecans contain the alpha and the gamma forms of vitamin E.

Pine nuts offer potassium, iron, copper, and zinc.

Pistachios– two ounces provide more potassium than a big banana.

Walnuts contain omega-3 and omega-6 fatty acids.

There are over 50 different types of nuts from all over the world. Mix and match, consume and help keep your body inflammation-free.

For more articles on health, nutrition, and avoiding disease, check out

A Few Simple Exercises to Improve Posture

If a car could talk, it might yell with pain when its parts weren’t in alignment. Instead, it just breaks down or continues to run—but inefficiently. Your body is the same way. Practicing a few simple exercises to improve posture can be your ticket to realignment. Less pain, more energy, better digestion, and improved sleep can all be yours!

Where Does My Posture Fit in This Equation?

In some cases, poor posture is unavoidable. Some people have musculosketal challenges from birth, disease, or unfortunate accidents. However, the majority of people are able to practice good posture, if they choose to. Additionally, most of us have the ability to fix bad posture.

It really only requires making it a habit that you have to keep good posture in mind. Staying aware. And then, it takes a few minutes daily to practice some tips and simple exercises to improve posture.

So, why is this important? When you’re misaligned, it’s like the front wheel of your car pulling too much to the right. It wears out your tires and places extra strain on other driving mechanisms. It also uses more gas.

When you improve your posture…

You are keeping your bones and joints in alignment. This will decrease any pain caused from the abnormal wear and tear of joint surfaces. Also, your will have less muscle strain. Your muscles have to work overtime to compensate for the misalignment. Good posture allows you to use your muscles more efficiently.

You will have more energy.

Sitting, Standing, and Lying Down

Here are some tips and exercises to improve posture and keep in mind throughout your day:

  • Roll your shoulders gently up and around a few times. Then switch direction to forward, down, and around back up. Loosen them in the joints. Relax and take note that both shoulders are resting evenly. Does one rise up higher or slouch lower than the other? Make the adjustment.


  • When you are sitting or standing, make sure your chin is level and parallel to the floor. This is proper positioning for balancing your neck muscles.


  • When you’re standing, are your hips even? If not, make the adjustment. Make sure your weight is distributed evenly on both legs.


  • Always be aware of your abdominal muscles. Engage them. Pull them in. Don’t forget to keep breathing. Strengthening your core strengthens your back and improves balance.


  • When sitting and standing, are your knees even and facing forward? Do not cross your legs.


  • Look in the mirror when you walk by one. Are you standing up straight, chin up, shoulders back, belly tucked in? When you exercise, check yourself out in the mirror too. You want proper posture when exercising so that you don’t injure yourself.

More Than Mindful, Here are Some Simple Movements

Keeping the above tips in mind will be essential to getting your posture back into tip-top shape. These exercises, however, can add to your recovery and good maintenance. Give these a try:

  • Chest stretch. Step away from furniture or the wall. Stand tall, straight, and keep your hands and feet shoulder-width apart. Distribute your weight evenly onto both legs. Clasp your fingers behind your lower back. Keep your palms face-up. Pull your shoulders down behind you, keeping your arms straight. Hold the stretch and breathe. You should feel your chest opening up, and a nice stretch in your shoulders.


  • Neck stretch. Sitting or standing straight. Tilt your neck gently to the right towards your right shoulder. Imagine your ear resting on your shoulder. Hold for 10 seconds and take a few deep breaths. Switch sides. Then, still in an upright position, curl your chin towards your chest, slowly. Move back to center position. Now, lean your head back slowly, take some breaths, and back to neutral. Keeping your body still, simply move your head to look to the left, keeping your chin above your shoulder. Back to center. Now repeat to the right.


  • Lie on a carpeted floor or a mat. Bend your knees and place the hells of your feet close to your bum. Your feet need to be flat on the floor and about shoulder-width apart. Then, raise your hips, both sides evenly. Hold the hips high, but keep your tummy muscles engaged. Also, this will stretch your lower back and strengthen your glutes. Lower your hips slowly, take a beat, and then lift again. Repeat 8 times.


  • A plank position is a perfect exercise to improve core strength. Ideally, it should be challenging, but pain free. If, however, it hurts your shoulders or neck to hold the position, let your body down slowly. We want to fix ourselves, not make matters worse. If you feel a strain on your wrists, you can always lean on your elbows with the palm of your hands facing flat on the ground in front of you or touching one another in a prayer-type position.

Regardless of the tips and exercises you choose to improve posture, they each will serve as a benefit. Hopefully, within a few weeks time, your posture will naturally become more improves. And along with that, your back, shoulder, and neck pain should decrease and your energy levels should be boosted. Feel free to share this post with your friends on Facebook. See if they want to join you in a “Best Posture Challenge”!



Got Neck, Shoulder, or Back Pain at Work? Learn How to Fix Bad Posture by Making These Simple Adjustments


Hiking, Hello? 15 Things Good and Bad You Need to Know

Hello. Hiking is a great form of exercise for your body and mind. But, it also has its pitfalls (pun intended). Don’t be scared. You can master your workout on safe ground, no problem.  With a few tips, you can conquer your fears along with your highest peaks!

Ain’t No Mountain High Enough…

First off, as far as hiking goes, let’s agree that it doesn’t have to happen in the mountains. Hiking encompasses brisk walking and sometimes up and down hills. It usually includes a trail and it is always done outside. Hiking is a form of exercise that allows you to convene with nature and de-stress while working tons of muscles.

Let’s Exercise the Good and the Bad

1) You can maintain or lose weight. An hour-long hike, depending on your speed, the incline, and how much weight’s in your pack, you can burn between 350 and 550 calories. A hearty two-hour hike can conceivably consume half of your day’s caloric intake.

2) You can be out of shape and hike. You can start anytime. Just begin slowly and choose level paths.

3) There’s no competition; no classes are required, and it’s free. You can do it anywhere. If you’re not in a particularly scenic area, it’s suggested to imagine a beautiful place you’ve seen before or in a picture.

Keep on Hiking!

4) Hiking uses muscles in almost every part of your body. It’s especially toning for your glutes, quads, hamstrings, and core. Your calves will start shaping up quickly as will your triceps if you use trekking poles.

5) Hiking improves your cardiovascular fitness. Your heart rate rises, and you can break a good sweat. But, don’t forget your water! Bring plenty of H2O, but also bring a filter in a case you get in sticky (dry) situation.

6) Hikers have a lower risk of heart disease, stroke, high blood pressure, type-2 diabetes, and high cholesterol than those who do not exercise.

7) Hiking is a weight-bearing exercise. For women, this is especially important because it maintains bone density. (Or, at least slows down the loss of mass.)

Up, Up, Up, We Go!

8) Hiking improves your core strength. This, in turn, improves your sense of balance.

9) Hiking stimulates the release of endorphins. You feel good during and after.

10) Going on a hike with a group allows for some great social time (especially if you stop for a snack in the middle.)

11) You shouldn’t go hiking alone. If you insist on going solo, make sure you tell someone exactly where you’re going. Bring regular supplies, but especially a whistle.

12) It can be too hot. You can burn or dehydrate. Choose morning hikes. Always bring a lot of water. Wear and bring sunscreen as well as a hat like Columbia Sportswear Bora Bora Booney II Sun Hats.

It can also be too cold. Wear layers of clothing. Make sure there’s good tread on your shoes in case of ice. It can also rain. Pack a poncho and prepare for slippery mud.

Keep On Climbing!

13)  If you hike in higher altitude than you’re used to, you can get sick. You may feel nauseas, lightheaded, and dehydrated. Drink water and rest.

You may feel nauseous, lightheaded, and dehydrated. Drink and rest. Drinking water— and having a hydration backpack and/or bladder will help a camel-ton.

You’re Just Near the End!!!!

14) You can slip and fall. Always be aware of your surroundings and the conditions. Carry a small first aid kit for minor injuries and also for blisters. Have a cell phone, map, and a GPS (or app.)

15) You might run into a snake, bear, mountain lion, or poison oak. Know what kind of creatures and plants are on your trail. Carry a deterrent and also learn how to discourage a real confrontation.

With that said, hopefully, you are not scared off from taking a hike. As you can see, the benefits are significantly higher. Hiking can keep the body in shape, but it can also fulfill the soul. It’s truly a light form of exercise—one that almost seems effortless! (Until you get to that big rocky hill. But don’t think about it.) Just enjoy…