What do I wear on a trek? Part 1 : Appropriate clothing for a trek

 The right trek wear definitely makes your trekking experience a lot better. Trekking requires the right clothing and accessories to keep you comfortable and protected. Part 1 of this series will focus on clothing. 

Photo Credit: Arati Nair

Before you decide to purchase  trek wear, here are a few questions that you need to ask

What will the weather be like on the trek?

This is an important question and it is worth looking at the weather conditions along the trekking route. This will help us decide on the type of clothing. Do look at weather predictions for the area a few days prior to the trek and pack accordingly. If you  are travelling during the monsoon time, a waterproof jacket and dry fit clothes are a must. Winter treks require greater protection as the low temperatures plus the wind chill factor can ensure that readings plummet to the negatives. 

What is the kind of terrain I will hike in?

During the day, especially if the conditions are hot and humid, there are many trekkers who prefer to wear a short sleeved tee and shorts / three fourths  while they trek. However these are not appropriate and can leave you exposed to cuts and gashes from thorny bushes and insect and leech bites, which can get infected. Full sleeved T shirts and loose fitting full length pants will  help under these conditions.

How do I react to variations in weather conditions?

Each person has an individual threshold in how they react to weather conditions. A windy day will have some trekkers reaching for an additional layer while others may decide to brave the weather in a single layered piece of clothing. You know your body best and while it is good to listen to advice from other trekkers, it is best to make a decision that you are comfortable with.

What clothing should I take along on my trek?

Before I get started, I want to emphasise the importance of layering. Heat is naturally produced by the body and also when we exercise. This needs to be retained when the weather is cold and dispelled when the weather is warm. The right trek wear therefore needs to be dual in its function.  Layering rather than one bulky jacket can help the trekker adjust to varying climatic conditions without compromising on his health, safety and comfort. 

Inner wear

The inner most layer of clothing, essentially undergarments, need to be comfortable and well fitting. Most trekkers will not recommend the use of cotton, as it has a tendency to retain sweat. Choose brands that are made of durable polyester fabric that is soft, quick drying and made of anti microbial microfiber. It should keep you cool, comfortable and will not chaff. Do not be stingy when it comes to underwear, carry extras. And do not use disposable underwear, as it is detrimental to the environment.

Thermals

Thermals are innerwear or base layers worn next to your body and they help trap body heat and is mostly used when temperatures are low. Thermals are very useful, especially  at nights or when the temperature is freezing and cold. However it is important to remember when the trekker is on the move, a base layer of thermals along with other outer layers can make the trekker feel very warm as it increases body temperature. I personally do not use it during the day and will wear them only at night, to keep my body warm. This is especially important if you are staying in a tent at high altitudes where nights can be exceptionally cold.

T shirts

These can be worn as the next inner layer over underwear or thermals. Please do not wear cotton T shirts as they retain moisture and can make your body feel sticky and wet. A dry fit T shirt available at Decathalon or other stores, is made of microfibres polyester fabric will take sweat away from your body and keep you cool and dry even in hot and humid conditions. It also dries very quickly and can be used multiple times by trekkers as it sweat and moisture dries far quicker on this materials as compared to others. 

Pants: Do remember to invest in atleast a couple of trekking pants specially designed for comfortable walking. These pants need to be light weight and most importantly dry quickly if one gets caught in an unexpected shower which is highly likely in the Himalayas. Yoga pants, tights or gym pants is not advisable for a trek as they are flimsy, can tear easily if they get caught on a branch and can weight you down if they get wet, as they do not dry easily. Also do find pants that contain pockets with zippers to store small items and with waist tie ups and Velcro. It is important that the pants have a comfortable fit and are not tight around the waist, thigh, hips or legs.

And finally a

Jacket

Trekking jackets need to serve multiple purposes of keeping away the cold and offering protection from rain, snow and the wind. It is important to put a lot of thought and research the various brands available and what they offer before investing in a jacket. It may make sense to buy a jacket with an inner removable fleece layer so that it can be used when there is a variation in temperatures. It is best to buy a jacket that is a little loose and allows the trekker to add an extra layer of clothing when required. It should permit ease of movement and should be restrictive during the trek. It should also have a detachable hood and should weigh under 400 gms so that It doesn’t add too much weight to your trekking bag. A good brand can be heavy on the pocket, so do think carefully and explore all options before making a decision.

What should I not wear on a trek?

Jeans

Jeans are an absolute no no on a trek.For one, jeans are heavy and do not dry easily when they get wet. they can also be tight and uncomfortable for a trek and can restrict movement.

Cotton tops and pants

Cotton pants may seem comfortable and ideal for a trek but they are not. They are not protective enough and can tear easily. They tend to retain moisture and will cool the body more than required , if they get wet. They cannot protect the body from wind, rain and snow.

Bulky jackets

These are often very heavy and can trap heat and make the body hot. When removed, they are often difficult to carry and do not easily fit into day packs. 

Tips that will help you dress like a trekking pro

Do your research before you buy trek wear. Ask friends who are trekkers and research brands on the internet before you make that purchase

Please remember to layer. Two or three layers of clothing can be removed or added depending on weather conditions. 

If you are not sure about trekking on a regular basis and just want to give it a try, borrow trekking essentials such as jackets from other trekkers, as investment in good trek wear can be expensive

Invest smart and buy brands that are reliable and long lasting. It is important that trekking clothes and jackets last over several treks.

Look at functionality, not style. Choose clothing that is not too tight or fitting and is comfortable during a trek.

Do a dry run in your trekking clothes before you go for a trek. Go for a day hike to test your trek wear and make sure it is comfortable, fits well and enables free movement.

I do hope you find the  right trek wear for your trek. Do let me know if you have any questions regarding clothing. And do remember to read my post next week on the right trekking shoes that go with your trek wear. 

Will yoga improve my trekking experience? : Part 2 - Pranayama and meditation techniques that prepare you for a trek

 Last week we talked about how specific asanas in yoga can help enhance your trekking experience. This week we will focus on pranayama and meditation techniques that will help you with your breathing during a trek and keep you in the right frame of mind. Upassna Singh, a Life Coach, an avid trekking enthusiast and a Yoga Instructor from the Ashtang School of Yoga and yours truly have put together Pranayama and meditation routines that are specially designed for trekkers and will help transcend your trekking experience.

What is Pranayama?

Prana literally means life force and Ayam means control. This life force when regulated through the act of breathing is called Pranayama. Pranayama provides a number of benefits to the body and is an essential component of yoga along with Asanas. Daily stresses and strains can impact our body and the ability to breathe in the right manner. We then tend to breathe in a shallow manner and this can result in physical and mental ailment . We can notice that our breathing is linked to our emotional state of mind. When we are agitated or upset, we tend to breathe in a more shallow irregular manner and this can impact our mind and body. But if we consciously focus on our breathing and take in deep slow breaths, our body and mind tend to calm down and we are able to consciously deal with any problem in a calm and rational manner.

How does Prananyama help with trekking?

Pranayama is a very important for trekking as it not only helps prepare and strengthen your respiratory system, but also your cardiovascular and your nervous system.  Pranayama improves blood circulation, increases oxygenation and builds lung capacity.  Proper breathing techniques can enhance stamina and endurance and can help you preserve energy. It can also be most effective for high altitude treks where oxygen levels are low and you need to take slow, deep and steady breaths that will help you take in more air into your lungs. Pranayama also helps keep you in a calm and steady state of mind that is most important for a trek.

What are the various Pranayama techniques that can help change the way I trek? 

Om Chanting

Om is a Sanskrit word and an ancient mantra often used in the practices of Hinduism  and Buddhism. Om Chanting is a practice that energises our mind and body. It can be chanted aloud or silently.  It releases strength and helps enhance your focus and concentration. It is the starting point for any yoga practice and is generally chanted three times in a row and is also used at the end of a yoga session. It is done in a slow and steady fashion. It can also be used as a meditative technique in itself and can be chanted 108 times as a daily practice to experience stillness and infuse you with energy and power. A trekking journey preceded by Om chanting can prepare you to handle the challenges with a calm and collected mind.

Anulom Vilom

Anulom Vilom is one of the key Pranayamas used in yoga practice. In this, the first word Anu roughly translates as ‘with’ and word Loma  means hair implying “with the grain” or “natural”. The meaning of  Viloma is “against the grain.” Anuloma is the opposite of Viloma. It is an alternate nostril breathing technique and provides immense benefits for those with respiratory conditions such as asthma, bronchitis etc. It boosts your immune system and is very good for your heart and lungs. It can also serve as a mood enhancer and help with mental health conditions. Morning is the best time to practice Anulom Vilom and to begin with, it can be done for five rounds. Do ensure that the time used for inhalation and exhalation remains the same and is constant.

Kapalbhati

Kapalbhati literally translates into ‘the shining forehead,’ and this indicates that this Pranayama makes your forehead glow not only from the outsides but refines and sharpens your intellect and thought process on the inside. It is a rapid, forceful breathing technique that detoxifies the vital organs of the body and has a number of benefits including improving circulation, aiding digestion, energising the nervous system and calming the mind. Beginners could start by doing three rounds each of around ten breaths. It can be gradually increased to 30 to 40 counts per round over a period of time. 

Ujjayi Breath

Ujjayi breathing is another common Pranayama technique that allows you to relax the mind. Ujjayi is commonly translated as “victorious breath,” or  “oceanic breath,” and helps synchronize breath and body. It helps with increased oxygenation, regulates blood pressure and increases self awareness. Practising Ujjayi breath helps reduce wear and tear in the body and is regularly used by runners and other athletes to work on their respiratory system.  Ujjayi breath will require practice before you master it, but can provide immense benefits before and during trekking.

What is Meditation and how can it help you with trekking?

Meditation or Dhyana exists as a practice within the yoga tradition and in combination with asanas and pranayamas can provide immense benefits to the mind and body. Upassna describes meditation and its benefits beautifully when she says “Meditation  helps you keep that equanimity of mind in all situations. It brings about awareness , mindfulness, and clarity of thought . Being present to the breath , brings presence to the thought , which further brings presence to the beliefs and leads to the awareness of your actions. Meditation puts you firmly in the now and present and helps  you focus on key issues which need your attention , so that you are able to take the right action to create the experience you want to experience when you plan a trek.” 

There are many types of meditation in yoga, but a most common form of meditation that can be practised even by beginners  is Yoga Nidra.

Yoga Nidra and Trekking

Nidra means ‘sleep’ but  Yoganidra is to “sleep consciously”. It can generally be done as a culmination to your yoga session and helps to  recharge and creates a sense of complete relaxation and calmness within you.  Yoga Nidra causes a state of deep physical and mental relaxation, and can enable you to connect to the subconscious  and attain higher levels of consciousness. It is a guided form of meditation that can take about 30 to 45 minutes and can be done by anyone. You follow the voice of the instructor, as he or she takes you through a process which enables you to relax every part of your body and provides a profound level of relaxation and rest. A yoga Nidra session after a trek can also help you to reflect on and learn from the trekking experiences of the day, revitalise and energise the body and find inner balance and harmony in a beautiful setting surrounded by mountains. 

Trekking as a form of meditation

For many trekkers, the trek in itself and putting one step in front of the other, is a form of meditation. Away from your jobs and the pull and push of life, it provides you a space where you can contemplate and reflect on issues and challenges facing you, in a calm and rational manner. Trekking is not meant to be a race, and walking at an unhurried pace, focusing on the trail ahead and its challenges, and admiring the unfolding scenery ahead of you is meditative and can bring about changes in mind and body. 

Here are a few precautions to take before you start on Pranayama and Meditation

1. Consult a medical expert before you begin practising pranayama or meditation, as it may not be advisable for certain medical conditions.
2. Work with a yoga instructor and expert to ensure that you are practising Pranayama and meditation techniques in the right manner
3. Always practise Pranayama and meditation on an empty stomach, or atleast three or four hours after a meal.
4. Do not pursue Pranayama or meditation when you are in a hurry or do not have the required time 
5. Do not engage in Pranayama or meditation if you are not feeling well or have tiredness or are experiencing discomfort.
6. Practise pranayama by sitting in a pose that is comfortable for you. Poses like Padmasana (lotus pose) may not be comfortable for all. It could be done sitting in Vajrasana ( thunderbolt pose) or Sukasana (foundational seated pose).

I do hope you will practise the asanas from Part 1 and the pranayama and meditation from Part 2 to engage in a complete and holistic yoga practise. This along with other forms of exercise will prepare you adequately for a trek. If you enjoyed my blog post, do share and comment. My post next week will focus on the right kind of clothing for a trek.

Will yoga improve my trekking experience? :Part 1 - 12 Yoga asanas that prepare you for a trek

Yoga strengthens both body and mind and makes for a better trekking experience. Most trekkers focus on cardio workouts and strength training prior to going on a trek, but adding yoga to your workout routine brings immense advantage when you are trekking. Yoga strengthens your core, improves your focus and concentration, but most importantly adds flexibility, reduces injury and strengthens key muscles that are used in standing, walking, climbing and descending, that are key components of any trek. Upassna Singh, a Life Coach, an avid trekking enthusiast and a Yoga Instructor from the Ashtang School of Yoga has curated a  holistic yoga routine that is specially designed for trekkers and will help transcend your trekking experience. This is Part 1 of a two part series on yoga and trekking. Part 1  focuses on yoga Asanas.

Before I move on to yoga asanas , here are a few tips to remember

a. You need to start Yoga exercises atleast three months before a trek to ensure that you are able to receive its full benefits.

b. Work with a yoga instructor who will be able to understand your requirements and design a specific program in alignment with your body flexibility and health condition.

c. Begin slow and give your body time to adjust. Do remember that flexibility varies with each individual and forcing your body to perform a yoga posture when you are not ready for it, can cause injuries.

d. Alternate yoga with cardio exercises and combine asanas with pranayama and meditation to achieve your trekking goals.

 What is an Asana? 

Asana is a Sanskrit term which is often translated as “posture” or “pose.  It is the physical practise of a single or a series of poses. Asanas are performed to improve flexibility, strength, and balance.

Pre yoga Warm up

Do remember to start your yoga with a warm up of neck, shoulder, elbow, wrist, hips, knee and ankles . Gently rotate your joints both clock wise and anti clock wise and do each rotation for a count of ten. This prepares you for the yoga asanas, gets your muscles ready and helps with your flexibility. 

Begin with standing Asanas

These asanas are very vital before trekking as they help improve balance and posture. They strengthen your nervous system and focus on mindfulness, help with concentration, and relieve stress and anxiety. Standing postures help correct imbalances in muscles and focus on muscle coordination and toning. 

Tadasana ( Mountain Pose) 

Tadasana is a basic and foundational pose for all standing poses. This pose is used often as a starting point for other poses or series of movements such as the Surya Namaskar (sun salutation), but it is also a stand alone pose to improve posture. 

Ekapadasana (one legged foot pose) 

Ekapadasana literally means standing and balancing on one leg. This asana is all about balance and requires enormous concentration and focus. This helps the body to be in perfect alignment and helps in the coordination of the neuromuscular system. It also strengthens the back and leg muscles.

Vrikshasana ( tree pose) 

This pose helps help strengthen your leg muscles and develop stability in your body. The pose mimics the steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance. It stretches the legs, back and arms and can help invigorate the body. This pose can be tricky for beginners, and they may need to use a wall as support to practise this asana.

Natarajasana (King of the dance pose) 

Natarajasana refers to the cosmic dance of Lord Shiva and it is akin to a dance pose. This posture in addition to strengthening your sense of balance and concentration, aligns the vertebrae of the spine restoring suppleness and eases strain caused by poor posture or long periods of sitting. It tones the muscles of the hips and legs as well as stimulates the chest muscles. This posture may be difficult for a beginner and should be done only after other balance postures are mastered. 

Asanas for the various areas of the body

Now we move on to other Asanas that specifically target various regions in our body like the spine, abdomen, shoulders and chest, hips and thighs which need to be healthy for a successful trek.

Konasana ( angle pose) 

The Konasana  helps in strengthening the lower back and increasing the flexibility of the spine. It helps to develop, stretch and tone the lateral muscles.  Konasana has many variations and gives a lateral stretch to the spine and gives greater elasticity to the spinal column. It also helps you to lose fat around the waist and benefits abdominal organs like the liver and stomach. 

Marjariasana ( cat pose)

Marjariasana mimics the feline stretch and is very beneficial for the spine. The asana  is a flow of movement that combines forward bends with back arches. The vertebrae in the cervical, thoracic, and lumbar spine are exercised together and the stretch helps in releasing tension. It also strengthens the wrist and shoulders and tones the abdomen. It also aids with digestion and improves blood circulation.

Pawanmukthasana (wind relieving pose)

This Wind-Relieving Pose is a simple reclined posture that is suitable for all and can be done with ease even by beginners. This pose helps to release digestive gases and corrects chronic constipation. It is also called the One-Legged Knee-to-Chest Pose. 

Setubandhanasa ( bridge pose) 

Setubhandasana resembles a bridge and is a relatively easy pose. It stretches the spine and chest and stimulates the lungs and thyroid and improves blood circulation in the lungs. Beginners must keep in mind that the torso should be lifted gently and not overstretch the neck. It helps in regulating blood pressure and can help with sinusitis, asthma, insomnia and osteoporosis. In this posture, the heart is higher than the head and therefore there is a mild inversion which can provide relief from anxiety, fatigue, stress and may even help with depression.

Backward bending Asanas

Backward bending is an important aspect of yoga practice. Our natural tendency is to lean forward during most of our daily activities like driving, working on a computer  or picking up something. This tends to misalign our body and we develop a bad posture. To counteract this, backward bending movements are important. To ensure balance in trekking we need to focus on backward bending asanas. But these need to be done carefully with inputs from a yoga expert. 

Shalabasana (locust pose) 

The Locust Pose is so called because the body and the legs resemble a Locust when it is performed. It helps strengthen the back muscles and can help with conditions such as sciatica, cervical spondylitis and other back ailments.

Bhujangasana (cobra pose)

Bhujangasana  is often done as part of Sun Salutation, but is also a powerful backbend in its own right, so it's worth taking some time to work on this pose in isolation.

Dhanurasana ( bow pose) 

Dhanurasana is so called because it looks like an archer’s bow, the torso and legs representing the body of the bow, and the arms the string. This can be a difficult asana for beginners and it needs to be preceded by other asanas, so that there is no injury to the back.

Ustransana ( camel pose)

This may be a difficult pose for beginners and should be done with guidance from a yoga expert. The camel pose is extremely beneficial and nearly all the major muscles of our bodies are being stretched. In addition, it stimulates and tones many of our limbs, including the chest, abdomen, and thighs. It stretches the neck and facial muscles and expands the chest. It works on the endocrine glands and is very helpful for people suffering from asthma. 

In addition to these asanas, a personal favourite is the 

Surya Namaskar (Sun salutation)

Sculptures of the 12 asanas by Nikhil Bhandari in Indira 

Gandhi Airport, Delhi

Surya Namaskar is a sequence of 12 powerful yoga poses. It can be done as a complete workout on its own or combined with other asanas.  To do the Surya Namaskar correctly, one needs to develop flexibility and have a healthy spine. Surya Namaskar is best done early morning on an empty stomach. Each yoga school performs Surya Namaskar with slight variations but essentially each round of Sun Salutation consists of two sets of 12 poses. These could be done slowly ( each asana is performed in a measured manner) or fast (the asanas performed in a quick sequential flow of 30, 50 or 101 rounds, which provides cardiovascular benefits equivalent to running). As a beginner, one needs to focus on getting each posture right and not on the number of rounds that are done to obtain the full benefits of Surya Namaskar. 

Hope you enjoyed reading Part 1 of thesilvertrekker.com yoga series on Asanas. Do check in next week to read Part 2 of the yoga series on Pranayama and Meditation.

 

How do I exercise for a trek? : Six activities that can build fitness levels for a trek

 A holistic fitness routine is very important ahead of a trek. As I mentioned, in one of my earlier blog posts, exercise makes your body physically prepared for a trek and ensures that your trekking experience is injury free, enjoyable and memorable. Here are a few activities that are an absolute must before a trek

Walking 

This is an easy activity that most people will already be doing. I have to admit that walking one of my favourite activities and I could keep walking endlessly. To begin with you should be walking atleast 5 kms every day. You can enhance this by walking for longer distances and increasing your pace. A faster pace tends to burn fat and make you leaner. You could also alternate walking with short bursts of running. Walk for 5 minutes and then jog for 30 seconds. You could increase your running time to a minute or so, if you begin to find that 30 seconds is easy. 

Running

This is not everyone’s cup of tea, but is made easier when it is alternated with walking. Running as a pre trek workout improves your cardio health. Running makes you lean and strengthens the muscles in your legs , two key benefits that are absolutely important for a trek. It increases your heartbeat rate but make sure that your train at 50 to 85 percent of your maximum heart rate. As a beginner, take it easy and set goals that are easy to achieve. Remember that you want to be fit enough for a trek and not run a marathon. 

Stair climbing

I can’t recommend stair climbing enough.  Many of us live in high rise apartments and stairs can be a great way to engage in a cardio workout. It helps to strengthen our hips and leg muscles and like running can improve your heart rate. Walking down the stairs help with balance and helps your knees, hips and connecting muscles in your legs deal with micro shocks to the system. It is particularly important to do this before a trek as most trekking paths will have uphill gradients that require stamina and endurance and steep descents that can impact your legs.

Strength training

Most people prefer cardio and do not give importance to strength training. But believe me,  it is strength training that provides maximum benefits to the body. Squats, lunges, knee raises, push-ups, stretches are very important, especially if they are done in combination with weights. Focus on exercises that strengthen  your core, back and legs. These can be done at home or in a gym but it is extremely important to be guided by an expert to ensure that you do not injure yourself. Alternate these with running/ walking to ensure that you have a well rounded and complete exercise plan.

Swimming

If you can swim, this is an excellent activity that works out your entire body. In addition it increases lung power and is an excellent alternative to running, which may not be for everybody. Swimming is low-impact and the water  puts less strain on your joints and bones. The muscles become more flexible and that improves your trekking capabilities.

And finally

Hiking in your neighbourhood

All our cities and towns are surrounded by hills and mountains that provide excellent opportunities for day hikes. Google should provide you enough information on excellent hiking trails near your city. These can serve as a practice run for the trek that lies ahead. Hiking trails mimic trek paths with plenty of ups and downs , steep gradients that are challenging and downhill paths that require balance, concentration and focus. So sling on a day pack with energy bars , fruits, nuts and water and take a hike.

So, I do hope this will inspire you to start exercising for a trek. Look forward to your comments and queries. Do read my blog post on yoga poses that can help with trekking next week.