A New Year's Resolution with Motivation

The Centers for Disease Control and Prevention reports that there are more people who do not engage in leisure-time physical activity than those who do.

John Moeller getting
ready for a project

This year, resolve to be in your best shape ever. You'll feel better, look better and have more energy. Staying in shape is you taking an active role in your health and well-being.

Signing up for a WV project is a great motivation for keeping your fitness goals. As the project start date draws nearer, you'll feel yourself getting stronger, leaner and ready for adventure.

Getting into shape can start with talking a walk each day around your neighborhood, or with walking or biking to and from work each day.  Even if you live too far from work to make this reasonable, you can park further from work and walk that last mile everyday. Regular everyday activity like these daily walks are an important start to staying fit throughout life.

Check this blogpost for ideas on exercises.

Photo from the Field: King Range NCA by Eric Mak

Sharing photos from the field has been a regular feature from the WV facebook page and we'll now be sharing on the blog as well!  If you have a favorite photo that you'd like us to feature, please let us know by dropping a note to info@wildernessvolunteers.org.

This week's photo from the field is from WV's first service project on Northern California's coastal King Range Conservation Area, taken by Eric Mak.  The project, which ran from April 20-27, featured coastal hiking, trail maintenance and a day of beach cleanup as pictured below.

WV will return to King Range this spring and you can sign up for that project and more on the project page.

You can find more of Eric's terrific photographs and photos from many of WV's service project in our photo gallery.

Hike Stronger

This year's Wilderness Volunteers projects have started, with one trip in the field this week, and three going out next week.

If you are preparing for your upcoming project, or for a backpack trip in the upcoming months, you are probably working on being in shape. These are some things you can do to help you hike stronger.

Increase your lung capacity by doing some interval training -- short bursts of aerobic work. One way to do this is to warm up for ten minutes by walking or jogging at your regular pace and then to alternate walking or jogging as fast as possible for three minutes with three minutes of slower walking or jogging. Repeat four times gradually building up to eight.

Superman

Prevent shin splints by walking on your heels with your toes pointed up for at least 90 seconds, and then stretch by pointing your toes for 30 seconds. Repeat three times.

Strengthen your lower back by practicing the Superman: lie face down the lift your lets, chest, and arms off the ground. Hold this position for 30 seconds. Repeat three to five times.

Plank

Strengthen your core by doing the plank: Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold this pose for 30 seconds and then lower yourself to the floor. Repeat five to eight times and work up to three sets.

IT band stretch

Strengthen outer knees (IT band) by moving your right leg behind your left, then bending left at the waist and keeping both feet flat on the ground. Hold this stretch for 20 - 30 seconds. Repeat on the right by moving your left leg behind your right leg and bending to the right at the waist. Alternate sides three times each.

Squat

Build your legs and strengthen your core by doing squats. There are many different types of squats, but a simple bodyweight squat is a great exercise. Stand with heels shoulder width apart, arms at your side, and toes slightly turned outward. Thrust your hips back and arms up as you squat keeping weight on your heels. Watch this video for proper form.

These exercises, combined with actually getting out and doing some hiking on uneven terrain, will get you ready to have a safe and fun project.