As an alternative activity to running, hiking trails can be a wonderful substitute for exercise. Trekking up and down terrain while carrying a backpack is weight bearing exercise that builds bones in addition to burning calories. Before you go hiking one needs to become familiar with the hiking area and know where you are going. Be sure to choose hikes you can physically manage. Provided are a few healthy and safety tips:

1. Tell a friend or family member about your plans and when you intend to return.

2. Pack enough food for a meal. Some good choices are energy bars, granola, trail mix and dried fruit.

3. Be sure to bring the essentials including a basic first aid kit, map, compass, pocketknife, lightweight flashlight and waterproof matches.

4. Dress in layers for comfort. Wear sunglasses and a hat or visor and always wear sunscreen.

5. Start out slowly and gradually increase your speed.

6. Stop frequently to rest. Tired muscles can lead to injuries as the hike progresses.

7. Use only marked trails.

8 Finally, bring plenty of water including one to two quarts per day to keep hydrated.