Hiking is a physical activity with both physical and mental benefits. It can improve your physical fitness and help you relax. You may need different skills for any particular sport, and each sport, including hiking, has its own unique skills. If you can master the skills of hiking, you can reduce energy loss and minimise the chance of getting hurt. Here are some hiking tips by Enjoy Hiking: BasicsWalk with the entire soles of your boots touching the ground, to spread the load evenly across your feet.Free your hands or hold a walking stick to assist balance.Maintain a steady and natural pace, and one that suits you.Breathe smoothly, steadily and in rhythm with your pace.Avoid running or jogging.Avoid excessive conversation, which may affect your breathing rhythm and concentration.Concentrate and always look where you tread. Be observant and vigilant to what is lying aheadTo avoid accidents, always stop walking when you read your map.When moving forward, keep an adequate distance from other hikersHiking ProgrammePlan to end your hike two hours before sunset.Use the Naismith Law to estimate the time required for your hike. According to this law, a fit adult can cover 5 km of level ground per hour, and an extra hour should be added for every 600 m of uphill hiking. For hiking in Hong Kong, it is best to base on an hourly rate of 4 km for level ground, and an extra hour for every 500 m of uphill hiking.Select a gentle slope to go uphill. Avoid challenging yourself with a very steep or treacherous route right at the beginning.The party's entire load should be distributed among all members of the group, taking into account the strength of each member.UphillMaintain a natural pace and avoid making very large strides.Avoid climbing at high speed. Don't rest too frequently or for too long. When you feel tired, reduce your speed instead of stopping.Tread only on secure stable ground, where there is enough foot room.Use the strength of your legs to climb. Avoid pulling yourself up by grasping small trees or branches, as they may break leading to a fall.Keep your upper body straight.When going up very steep slopes, don't go straight ahead. Move sideways and work your up in a series of zigzags. DownhillNever run downhill ―this is a certain way to have a dangerous fall.Tread only on secure stable ground, with enough foot room.Avoid treading on wet slippery ground, especially wet clay or grasses. But if there is no other way, proceed with caution and keep your body low.Use the strength of your legs to descend. Avoid sliding down by grasping small trees or branches. This indicates you are half out of control. Branches can break and, even if they don't, you will damage the vegetation.Keep your upper body straight.When moving down very steep slopes, move sideways and work down in a series of zigzags. Food and DrinkNever eat or drink while moving.Relax to take refreshments. Don't hurry your food or drink.Never drink untreated water from hill streams or eat any wild plants or mushrooms.Don't consume icy drinks immediately after a long hike, when your body temperature is still high.Never drink alcohol during a hike. Foot CareWear suitable hiking shoes. Wear new shoes on level ground a few times before going on a serious hike. This will ensure the surface material is soft and the shoes are comfortably worn in to the shape of your feet. Bootlaces should not be too tight.Wear two pairs of socks made of soft, fluffy and absorbent material.Trim your toenails, and try to keep your feet clean and dry. Stop walking if your feet are uncomfortable. Inspect them and treat any wounds promptly.If there are signs of blisters, put a plaster on the affected area.Blisters should be dressed with an absorbent plaster that eliminates moisture.Serious blisters should be treated with antiseptic. Pierce the blisters with a sterile pin and squeeze out any moisture. Avoid touching the wounds directly, and cover them with an antiseptic dressing right away.For soreness or cramps in the legs, massage the leg muscles. If possible, soak feet in warm water, or use a menthol-based heat rub ointment. Moreover, to be well prepared for your next hiking trip, you may check out the following websites for more information!Leisure and Cultural Services Department - Hiking Scheme - Safety Hints on HikingCentre for Health Protection - A Guide for Hikers Source: Agriculture, Fisheries and Conservation Department Enjoy Hiking website

You may browse selected articles from below e-databases via E-Account; or Library card; or Smart Identity Card allowed for Library Purposes; AND Password.If you have never applied for a library card or E-Account of Hong Kong Public Libraries, please visit the Hong Kong Public Libraries website to know more aboout the application details. 《認識DNA:下一波的醫療革命》Introduction:(Please refer to the Chinese version)Author: 林正焜Publisher: 臺北市: 商周出版, 2020.Printed Book：Library CatalogueSource: HyRead eBooks(Back to top)《醫路行仁》Introduction:(Please refer to the Chinese version)Author: 劉敏如  Publisher: 香港: 國際中醫藥文化節有限公司 : 萬里機構出版有限公司, 2018Printed Book：Library CatalogueSource: SUEP e-Books(Back to top)《The future of health : how digital technology will make care accessible, sustainable, and human》Introduction:The book includes practical, real-world examples from the United States, Asia, and Europe of technology applications, companies, and start-up that have changed—or will change—our relationship with our health and the healthcare system.Author: Roberto Ascione  Publication: Wiley, 2021.Source: EBSCOhost eBooks (Back to top) 《Fundamentals of Drug Development》Introduction:In this encouraging book, Mel teaches you how to start high fiving the most important person in your life, the one who is staring back at you in the mirror: YOURSELF. Using her signature science-backed wisdom, deeply personal stories, and the real-life results that The High 5 Habit is creating in people's lives around the world, Mel will teach you how to make believing in yourself a habit so that you have more confidence, transform your mindset, and achieve your dreams.Author: Jeffrey S. BarrettPublication: Wiley, 2022.Source: OverDrive eBooks (Back to top) (The information is provided by Hong Kong Public Libraries)