Mountain walks for breast cancer survivors
Walking in the mountains is a wonderful way to keep your body and mind healthy, especially if you enjoy spending time outdoors. Walking has many health and well-being benefits, such as: weight control, improved blood circulation, and reduced anxiety and stress. You can practice this activity in any season of the year, alone or with pleasant company.
The most popular activities in the mountains are definitely hiking and trekking. Although used synonymously, "hiking" and "trekking" indicate different variants of mountain walking.
"Hiking" is an excursion during the day, usually not particularly exhausting and demanding, which is undertaken on foot along marked routes of varying degrees of difficulty - from tourist to those for more experienced hikers.
Depending on your preferences and physical fitness, you can choose an easier or more difficult route with climbing at altitude.
"Trekking" is usually a multi-day hiking trip with an overnight stay in the mountains and can be done on marked routes but also on unmarked trails. Trekking requires better physical fitness, endurance, knowledge of the mountain and more serious equipment and planning.
Benefits
- Improves cardiovascular health
- Enhances muscle strength and endurance
- Reduces stress and improves mood
- Increases bone density
- Provides exposure to nature, which can be mentally refreshing
Necessary equipment
- Comfortable and supportive hiking boots
- Moisture-wicking clothing
- Backpack with water and snacks
- Trekking poles for stability
- Sun protection (hat, sunscreen)
- Navigation tools (map, compass, GPS)
- First aid kit
Recommendations
Do
- Start with short, easy trails and gradually increase difficulty
- Warm up before and cool down after hiking
- Stay hydrated and take regular breaks
- Hike with a companion for safety
- Listen to your body and avoid overexertion
- Consult with a healthcare provider before starting
- Easy to moderate trails with gradual inclines
- Flat or well-maintained paths
- Short hikes with regular breaks
- Walking in nature reserves or parks with marked eco trails
- Gentle hill climbs to build endurance gradually
Do not do
- Hiking on very steep or unstable terrain
- Long, strenuous hikes without prior conditioning
- Hiking in extreme weather conditions
- Ignoring pain or signs of overexertion
- Carrying a backpack that is too heavy
