What to put in your backpack

Italiano

To walk we leave the house with the shoes that we have already tried and we appreciate for their comfort, practical and breathable trousers and t-shirt and maybe with a hat on; we also slopped sunscreen onto our skin when needed. It's easier to walk by emptying the pockets of keys, mobile phone, wallet, paper handkerchiefs and sunglasses in a pouch. If we go miles away and for hours we have to drink. We will choose the hiking backpack of a sufficient size to fit the essential objects in relation to the route and our request to be free from impediments.

How to distribute objects

Lightweight and well-distributed equipment allows you to move comfortably, reducing fatigue and finding what you are looking for quickly and easily. On the bottom you can arrange the more voluminous objects that you do not need during the excursion, such as the sleeping bag, along the back soft objects, such as spare clothes, a towel. Above the fragile objects and those you want to have at hand, gloves, hat, headband, vest. Outside, put as little as possible, bottles and flasks, sticks, in vertical position and with the plastic tip inserted so as not to get hurt or hurt someone. The side pockets of an ultralight backpack allow you to take small items and drink without taking it off. Pay attention to sharp objects, placing them so as not to cause annoyance.

What to put in your hiking backpack

Hiking in the mountains requires tools for personal identification, navigation, protection from the sun, insulation from the elements, lighting, first aid supplies, nutrition, hydration, and even more (making a fire, tool repair kit, emergency shelter). You will carry this weight on your shoulders throughout the day, which will only decrease by the weight of the water you drink. By forgetting some items you need and carrying others you will never use, you will learn what to put in your backpack. Specifically, in a backpack for a day trip you must not miss:

• water bottle or flask, the quantity you need, at least one and a half liters
• sugar sachets, complex sugars such as maltodextrins, energy bars, dehydrated fruit
• wallet, with an identity document and some cash
• keys, to the house, to the car
• mobile phone, with a charged battery, which in addition to being a telecommunication tool is also GPS and lighting
• topographic map if you don't know the place
• headlamp, with charged batteries. We have not planned to walk in the dark, but the hike may take longer than expected
• spare shirt, socks and underwear
• a light vest, preferably waterproof
• towel
• cap with visor and sunglasses with protective lenses from UV rays, a bandana, essential when there is wind to replace the cap
• under gloves, headband and a cap that covers the ears
• paper handkerchiefs and cleaning handkerchiefs
• biodegradable plastic bags, at least one to collect their own excrement and one for the garbage
• sunscreen to be spread at the beginning of the walk, and when needed, to protect the skin from the sun's rays
• surgical mask or FFP2 as long as the Covid-19 epidemic persists
• first aid kit (sterile gauze, elastic band, plasters, cotton wool, latex gloves, scissors, disinfectant, thermal blanket, etc.)

Personal effects, wallet, keys, mobile phone, and the lamp must be kept in the safest place in the backpack, inside a closed zip.

Other items that are best to have are: charger wire, charger, whistle, utility knife, trekking poles for challenging climbs, lip butter and cocoa, spyglass, flashlight, waterproof backpack cover, small umbrella based on weather forecasts, spare hat, food as needed, for those who love photography a professional camera. When there is snow, poles are recommended for better balance, crampons or small crampons, gaiters and, if there are exposed sections, an ice ax.
If the excursion lasts two or more days, add a sleeping bag to sleep in, comfortable slippers that can also be used for a shower in a refuge, toothbrush and toothpaste, a bar of soap.

What do I put in my backpack

The more you go to the mountains, the more you appreciate freedom, understood as distancing yourself from the world in search of silence, discovering nature, feeling better or healthy, meeting, which manifests itself in joy and gratitude towards creation. This bliss is appreciated when one is not burdened with an excessive weight on one's shoulders. Like so many others, I like to walk ultralight, which turns into running when I'm trained.

In the summer, I walk with sunlight on the Grignone with a minimal technical backpack with towel, vest, wallet, mobile phone, house keys, a packet of handkerchiefs, a biodegradable bag, sunglasses holder inside. There is also sunscreen when I have to repeat the spreading operation, in any case I will not stay still in the sun with my skin uncovered. If I stay below Pialeral and it's not hot, I don't take a drink with me because I know the mountain and where the water springs are.
With the snow, I put the above in my backpack (missing the first aid kit), starting with Pasturo, Balisio or Barzio with sports shoes that have low or medium uppers. If my excursion involves climbing over about 1500 meters of the Pialeral, in my backpack there are boots, which I will wear to the place that is the watershed between a simple excursion and one with a certain degree of difficulty. In winter, for a hike in the mountains, I should imagine that there may be ice, not forgetting to insert a pair of useful crampons so as not to risk slipping.

References

1. "How to properly pack your hiking backpack". Salomon. Retrieved 22 March 2022.
2. "10 Things You Should Bring On Every Day Hike". Clever hiker. Retrieved 22 March 2022.
3. Shaefer, Anna. "Is Maltodextrin Bad for Me?". healthline. Retrieved 22 March 2022.
4. "First-Aid Kit". The Hiking Life. Retrieved 22 March 2022.

Which backpack to choose

Italiano

Whether you will be walking from one point to another according to a predetermined route, or you are planning a trip, you will need a storage bag, which is more comfortable to have on your shoulders to have your hands free and distribute the weight. The backpack is a travel companion, in fact you can't help but bring personal effects, spare clothing or to cover yourself, which you will become attached to if you choose the right one. You also need to store the clothes you are wearing that are too many when the temperature starts to rise. Which backpack to choose depends on how long you will be away and on the equipment to face the natural difficulties of the route and the distance from inhabited centers. You will choose your hiking backpack for its size and technical characteristics. After numerous times you have left at home what you need and carried unnecessary things on your shoulders, which have slowed down your path, you will learn what to put in your hiking backpack.

How long does the excursion last

How many things will fit in the backpack essentially depends on its volume, i.e. its capacity, expressed in liters. The duration of your excursion is the first aspect to consider when choosing the right backpack because the necessary things grow as the days increase.[^] For a day trip you will choose a small backpack, if you believe that you just need to have only your personal effects, a towel and a spare shirt (and one or two external water bottles) one of the size between 10 and 15 liters is sufficient, otherwise one up to 25 liters. The weight of the empty backpack varies between 300 and 600 grams. Another parameter is the length of the bust, adjustable to your height. The growing popularity of fast and light hiking, trail running, has been satisfied (and possible) with the creation of minimalist, absolutely comfortable backpacks. The means of transport with which you travel also influences the choice, in the car you can leave items of clothing that are only useful for the journey, otherwise you have to carry them with you in a larger backpack.

On a two-day hike or a one-day winter hike, where a spare sweater and jacket take up space, you need a bigger backpack than a summer day hike, with a volume of up to 35 liters. The larger ones are for three day, one week excursions. Whoever goes on via ferrata or climbs, the "vertical world", brings with them a rock helmet, harness, lanyards and carabiners that take up a lot of space.

Technical backpacks

A backpack for walking in the mountains has many more features than a normal backpack. They are made of nylon, Cordura or polyester, but there are other materials as well.[^] The backpack has at least two compartments that open with a zipper from the top, the largest can have a divider. In the outer ones there are pockets where to divide small objects that must remain hidden, keys, telephone, wallet, and closed with a zipper. Outside a technical backpack there is space for bottles or flasks and attachment points for specific equipment, such as telescopic poles,[^] crampons and ice ax. For the comfort of the hiker, you need soft, breathable and adjustable shoulder straps, a waist strap to stabilize the load, an adjustable sternum strap, a reinforced base, and, for longer ones, an ergonomic structure for the lower back. Even in the rain, the precious internal load does not have to get wet, and an integrated waterproof backpack cover is better than one that you forget at home.

How much do they cost

The cost of a backpack often depends on the quality of the materials used, as well as on its characteristics. A small ultralight backpack can cost as much or more than a technical backpack of over 35 liters, which can weigh as much as 1 kg. A reasonable price range for hiking backpacks is between 70 and 100 euros. The advantage is that most of the backpacks, used with good manners, without overloading them, are almost indestructible.

Mauro's backpacks

The backpack I wear on my shoulders is much more than a highly specialized bag that houses and carries useful objects for the excursion, it identifies me and lasts many seasons, like the shirt for a footballer who always plays on the same team.

A couple of years ago for my birthday my mother gave me the Salomon ADV Skin 12 backpack, so light and close to the body that it feels like a shirt worn on the back, the stabilizing straps have become an elastic cord. The new product made me realize once again the continuous progress in sports materials. In summer it is ideal for running towards the Grignone and climbing from Barzio to the Piani di Bobbio, more than enough for the essentials, a towel and a vest, in addition to the house keys, the telephone and the wallet. When I was leaving Milan by public transport towards the Lombard Pre-Alps, I needed a little more space because I was forced to change clothing from traveler to hiker. The North Face Animas 12[^] red backpack was and is oustanding for the mountains, so resistant and long lasting. The backpack is equipped with a three liter plastic bag for drinking from a tube. I then removed this tank due to the need for space and because the water stored in this type of plastic, as well as in water bottles, is not good and not easily digestible. My faded The North Face Animas 12 is still useful today to carry what you need for a trip.
In winter, I walk trails with a The North Face Borealis on my back, the model now called Classic, which is good anywhere and for various purposes, in the city, in the mountains, for school and for a laptop. Like the other two, it is not waterproof. Its 29-liter capacity fits heavier clothing, a 1.5-liter plastic bottle of water and even a windbreaker; I appreciate the numerous pockets and breast pockets, the resistant bottom, that allows a balanced load, and the stabilizing straps. If necessary, I push in the boots that I will use in deep snow.

References

1. "How to choose your hiking backpack". Salomon. Retrieved 22 March 2022.
2. "Backpack Material". In Backpack Construction. White Mountains. Retrieved 22 March 2022.
3. "How to Choose and Use Trekking Poles and Hiking Staffs". Rei. Retrieved 22 March 2022.
4. Bresler, Neal (30 April 2012) "Gear: Personal review of The North Face Animas hydration pack". Tech Trail Runner. Retrieved 22 March 2022.

What to wear

Italiano

Thinking about dressing warm because you will be walking in the mountains (where you assume it will be cold) is wrong. Choosing what to wear for a hike based on outdoor temperature, sky coverage, rainfall, it depends on the time, season and altitude, if you walk or run. Mountain clothing, as well as shoes and socks, the two essential elements for walking, continue to improve and evolve. Pants, sweaters and jackets are now comfortable, elastic, great fit, breathable, light and take up little space, thermoregulating, that is, able to keep the body dry, cool in the heat or warm in the cold.
For summer, light colors are preferable because they absorb less heat and clothes provide different levels of UV protection. Long-sleeved shirts and long pants cover most of the skin and therefore from the sun.

Pants

Pants must offer freedom of movement and leg protection. The choice of what to wear while hiking depends on the climate. On a rainy day or it is particularly humid water-repellent pants are preferable because they make the water slide, while for a dry day quick-drying pants are better, which absorb and disperse water quickly.[^] In addition to the length, other characteristics are elasticity, fit, different internal and external fabric (technically softshell).

Shirts

The jerseys are now made of synthetic material, water resistant so that the humidity produced by sweating can pass outside and not remain in contact with the skin, as is the case in cotton sweaters. Polyester and even more propylene are very light fabrics that retain little and very little moisture, appreciated by the sports industry. Polyamide, one of the best performing fibers on the market and better known as nylon, is instead particularly suitable for underwear and hosiery. A defect of synthetic fiber sweaters is that they tend to smell bad with sweat. They are washed at 30 °C.

The three-layer rule

When practicing outdoor sports, you need to protect yourself from the elements (rain, wind, snow, cold temperatures, etc.) by means of good perspiration management. The three-layer system helps you choose the right clothing to stay dry and warm.[^] Breathable inner layer, to wick away moisture, some famous brands are: Lycra, Capilene from Patagonia, Meraklon, CoolMax, TransTex, Vaporwick, Acquator and Micotex. Intermediate layer of insulation, to keep the heat, without exaggerating so as not to get too hot and sweat excessively, Polartec or SoftShell. Waterproof or windproof outer layer, to protect yourself from the elements, with the outer hood. Famous brands are: Gore-Tex, Wind-Stopper, WindTex.

Cap with visor

In summer, a light hat with a visor (better still with a wide brim) should be worn which protects the head from heat and any heat stroke, the scalp, the eyes, the forehead, the nose from the sun and solar radiation, and possibly provides even minimal protection from the cold.[^]

Eyeglasses

Safeguarding the eyes is important. Wind and sunlight, which increase on snow and ice due to reflection, are sources of annoying problems and, in the long run, cause eye diseases. To avoid redness, irritation and dryness, you must always be equipped with sunglasses, which protect from harmful ultraviolet radiation, in particular from UVA.[^]

How I dress

In the summer, I suffer from the heat and from the discomfort of the sun, which is harmful to the skin and eyes and can cause serious illness. I love the mountains because it is cooler, and I like to feel the sensation of cold; for me, tanning is just a way to protect myself from the sun. A path exposed to the sun is more tiring and costly than one in the shade. I prepare my excursion by choosing suitable shoes and socks and never forgetting to spread a protective sunscreen on all exposed parts of the body, legs, arms, neck, face, head. I choose a white clothing color that reflects the sun's rays or one to be visible, like an orange shirt. I wear a pair of dark sunglasses and a hat, which helps me stay focused.

Walking is an effort that raises the body temperature, and the body sweats to avoid overheating. I go to the mountains in short running shorts and a short-sleeved T-shirt or tank top, exposing my shoulders to the sun gradually, hike after hike. To defend myself from the sun high on the horizon, more than a decade ago, I bought a desert hat that has a longer peak than a regular one and comes with a detachable accessory that protects the neck and even tennis cuffs to keep the two wrists in the shade. Better still, I avoid walking during the central hours of the day in the months of June, July and August, staying in a sheltered place at least from noon to three; in a managed refuge you can socialize with other people who love the mountains like me.
Early in the morning, on less hot days, when there are sudden changes in temperature, fresh wind, or I stop for a while sweaty, I wear a very light vest, Patagonia brand. When the temperature is even lower, I wear a tank top under my shirt.

In winter, I cover myself with long pants for running, Mizuno brand, and over a long-sleeved shirt I wear a winter vest, brand Montura. Only the few times I go to high altitudes do I wear ski touring pants, pulling the jacket out of my backpack. I pay particular attention to the temperature of the head, keeping it warm with an ear band or if necessary with my black Nike stretch hat, which looks like a bonnet.

Following these criteria I get dressed, I undress and I cover myself also in my excursions on the Northern Grigna, with the smallest backpack on my shoulders that can contain the bare minimum.

References

1. "How to choose your hiking pants". Salomon. Retrieved 18 March 2022.
2. "How to properly dress in layers with the three-layer system". Salomon. Retrieved 18 March 2022.
3. Schild, Sam (19 July 2021). "The 12 Best Hiking Hats of 2022". Green Belly. Retrieved 18 March 2022.
4. "How Do I Protect Myself from Ultraviolet (UV) Rays?". American Cancer Society. 18 March 2022.

Go with suitable shoes and socks

Italiano

Hiking is the activity of walking from point A to point B, the feet rest on the ground, and then to practice it you need shoes, with which you have already walked comfortably, suitable for your route. Shoes are matched with specific socks for long walks. Shoes and socks are the primary items of what you need to go to the mountains, in a list that goes from clothing to equipment.

The shoe is a footwear that covers and protects the foot, to give comfort and facilitate the walk. It is made of fabric, leather or synthetic materials. The type of shoe is chosen based on its use, the terrain and climate in which you will walk, and on the style, because it is a fashion object. Some characteristics are length, i.e. the number, weight, height, breathability, impermeability, the ability of the sole to absorb the weight of the person and the roughness of the ground, how flexible or rigid they are.

Sports shoes

If you walk mainly on asphalt, and alas today many mountain paths are cemented, it is preferable to choose a sports shoe for running. The running shoes are flexible and have a foam rubber sole to reduce weight and cushion the impact on hard and flat surfaces and carbon rubber only at the heel level.
When the excursion includes trails with natural obstacles, such as rocks, roots, mud, you need a sports shoe for the mountains. A trail-running shoe has high traction for stability and support, and underfoot protection. Both the running shoe and the trail-running shoe have a low upper that reaches below the malleolus, the upper of a shoe is the part that covers the back of the foot. If the climate is dry, choose a non-waterproof shoe, which is more breathable, if it's wet, a gore-tex shoe to keep your feet dry.

Mountain boots

Mountain boots are special footwear designed specifically for walking on steep, wet or snowy terrain, while maintaining a high level of foot comfort.[^] The old boots were in leather or hides, the modern ones, more technical and light, are in Cordura or Nabuk. The sole must be rubber and of good brand, to give stability and adherence to the ground. The boots have a high upper to have a resistance to lateral stresses, protecting the ankles from sprains, and to absorb shocks, such as blows from rolling stones. The inside of the upper is protected with waterproof membranes capable of letting the foot breathe, in Gore-Tex or OutDry.
In a classification, the boots can be divided into three bands: classic hiking boots, slightly higher and more resistant than a sports shoe, medium-high mountain boot, high altitude or winter boot, with fully protected ankle and Vibram sole in non-slip rubber and shock absorbing polyurethane midsole.Boots can be cramponable, semi-cramponable, or non-cramponable.

A common sense rule is to try on a new footwear, sports shoe or boot, on a short path to see the reaction on the foot. The used shoes must be in good condition to avoid them breaking during the excursion, both above, everything that is above the sole, and below.

Purchase of shoes

The first step is to buy shoes of foot size. A practical check is to press with the fingers of the hand between the end of the big toe and the beginning of the toe of the shoe, for the length to be right there must be a small empty space. The test should be done with the type of socks with which you will go to the mountains. During the afternoon the feet are more swollen than in the morning.[^] Boots usually take half or one European size longer than a traditional shoe. Take a few steps, simulating a descent because the foot does not hit the toe or is too wide, do you feel at ease?
If you want to buy a shoe online, stick to the old model.

Regarding how much to spend, for a good running shoe about 70 euros are enough when they are discounted, for a sports shoe for the mountains it takes at least 100 euros, a good boot reaches 200 euros or more. When choosing, don't be swayed by excessively low figures or shoes that are too obvious, and in a color you don't like. In general, a pair of running shoes should last between 650 and 800 kilometers (3 to 4 months for those who run regularly).

Buying a shoe plays tricks on even the most expert sportsmen, because the verdict comes after traveling a few kilometers. In fact, although I seemed to have followed all the rules for choosing a sports shoe for the mountains that promised great performance, and among the most expensive on the market, it was really necessary to throw away the new purchase that fit well in the store, bought with the number of the right foot and without stitches that caused pain.

Socks

Socks are responsible for keeping your feet comfortable and dry while helping to prevent blisters and overheating of the feet. They must be breathable so as not to make the foot sweat and keep it sufficiently warm in the cold season.
Blisters are painful and spoil the trip to the mountains, while not a major health problem. They are caused when an area of the skin is rubbed repeatedly causing the surface of the skin to stretch away and form a liquid-filled bubble.[^]

There are several types of mountain hiking socks, made from merino wool, a composition of cotton, elastene, polyamide, in nylon, or patented synthetic fabrics. In addition to the fabric, there are three other main characteristics of a sock.[^] Height is a personal choice, no-show or quarter socks are recommended for sport walking. Cushioning affects durability, comfort and warmth. The ultralight socks and linings are ideal for running or hiking with flat shoes. The right compression helps venous circulation. The cost of a quality sock is between 20 and 30 euros.

Insole

In addition to the shoe-socks system, we must not forget to think about the insole, a real interface between the foot and the shoe. The insole has a shock-absorbing and hygienic function, reducing odor. When you notice discomfort in the sole of the foot (heat, sweat, redness, stiffness) or in one part of it, the sole could be the cause. For the choice of a comfortable one to your own characteristics you go by trial, on the market there are different types, in anatomic polyurethane, active carbon fiber, latex foam, gel.

My experience

The quality of mountain shoes has improved a lot in recent years and continues to do so and is one of the reasons why people walk more. Every little detail of the shoe is now scientifically studied and tested, ankle collar, heel counter, saddle, toebox, outsole, flex grooves and toe spring, midsole, heel cushioning, forefoot cushioning, heel-toe drop, stabilizing features, sockliner. I remember the pain in my feet when years ago I started with mountain boots, Scarpa or Asolo brand, less performing and perhaps tight. Also, I hate boots that come loose easily, how many times have I had to bend over to re-tie the laces, to avoid making a double knot!

Over the course of more than ten years of hiking in the mountains, depending on the shoe, I suffered crushing of the nail of the big toe and the second toe, even with a small subunguinal hematoma. The pain lasts for a few days, the nail changes color, becoming yellow or dark, and thickens. In the healing process, the nail first lifts and then gets lost. A callus comes on my fifth toe of my left foot.
When the upper is of medium height, a problem can arise that makes me regret buying the new shoe. Rubbing in the ankle area can produce inflammation, i.e. redness of the skin, and even cut it, with blood loss. For the callus and to reduce the damage caused by rubbing, I resort to the use of patches, which in any case decrease the damage. Thank goodness, the failures are less than the success numbers, I usually don't complain and I am happy with the response of the footwear during my day in the mountains.

On Grignone

On the Northern Grigna I walk or run with a sports shoe. Up Pialeral there are no obstacles on the ground, the paths are wide or are real roads, and 'the walk' is still a good training in nature that is good for the spirit and health. Long stretches are made of concrete because the Mountain Community and the Municipality of Pasturo pay little attention to the hiker, favoring the means on wheels and access to huts.

If the ground on the Grignone is dry and the weather forecast does not foresee water, I use a breathable, very light running shoe, Saucony Neutral. If the conditions are not dry, I wear my La Sportiva Bushido II, an excellent trail-running shoe that fits pretty much everywhere. When the ground is wet I wear a Salomon XA Pro 3D because it has a slightly higher upper and is made of Gore-tex.
When the Grigna is covered in snow and I intend to go up to high altitude enjoying the desert and the blue sky, I change my shoes at the Pialeral. I wear a La Sportiva Nepal boot, very light and stiff, which I put in my backpack. If necessary, I wear gaiters, to prevent the snow from getting my feet wet as I enter from the top of the boots. One of the secrets of a good hike is to always stay dry, and I also choose insoles that dry quickly.

References

1. "What makes comfortable hiking boots". Salomon. Retrieved 16 March 2022.
2. Beverly, Jonhatan (30 December 2021). "Gear Up With the Right Running Shoes". Runner's World. Retrieved 16 March 2022.
3. "How to prevent blisters when hiking". Salomon. Retrieved 16 March 2022.
4. Eldridge, Heather. "Clever Hiker". Runner's World. Retrieved 16 March 2022.

Training

Italiano

Training to go hiking in the mountains does not require special phisycal exercises. Generally it is enough to walk regularly, initially for short and easy routes, according to your pace.

Walking is an aerobic exercise

Walking is an aerobic or long-lasting exercise, and it means that it involves or requires free oxygen. Cells use oxygen to convert carbohydrates into energy through the mitochondrial production of ATP. The metabolism is fully activated after a few minutes from the start of the activity and continues uninterruptedly without producing waste molecules that limit performance, the only limiting factor is the availability of glucose.[^] By exercising regularly, fatigue resistance improves and muscle tone increases. In fact, the more aerobically trained one is, the greater the amount of oxygen that can be used per unit of time by an individual.

Ready to leave

To leave for the prepared excursion you need to feel good and having the ability to walk on the ground for the hours and the difference in height foreseen by the route, and something more, because there can be unexpected events, such as taking the wrong trail. An aspect that should not be overlooked in a workout or after an intense hike in the mountains is rest, which is used to recharge energy and dispose of the lactic acid that forms after any prolonged effort.

My training to keep fit is running for 50 minutes in the park twice a week. I go to Monte Stella in Milan, which is about a quarter of an hour away on foot from where I live, the ground is clay, ideal for not overstressing my musculoskeletal system.

The Grignone on the Pasturo side, due to the length of the paths, the hours of walking and the difference in height, from valley to top about 1600-1700 meters, puts a trained physique to the test, and the coronaries. The most challenging route is to go up to the Brioschi Refuge in winter, where you go along the so-called Muro del Pianto, a slope of over 30% on the snow between Comolli's 1800 meters and the ridge.

References

1. "Aerobic exercise". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 6 December 2021.

Health

Italiano

Walking is the most natural way of travel for humans and many mammals. This activity stimulates and trains the musculoskeletal system (bones, muscles, joints) and the cardiovascular system gradually, with positive consequences on the whole organism. Walking is therefore a recommended physical exercise for well-being, by doctors, sports trainers and in the common everyday talk, even just thirty minutes a day is enough.[^]
Because it is of real health benefits,[^] pathologies and traumas must be considered, as well as a physical or psychological discomfort, pain, which could instead advise against walking or walking in the mountains, where the length of the path is greater, there is the ascent and the descent, and one is far from inhabited centers, as in Grigna.

The psychological or mental condition must be taken into account. Walking not only positively affects the body but also our mind, freeing it and giving vent to accumulated energy and imagination. This activity, the most natural way to move drives away bad thoughts, improves mood, sometimes generating ideas and solutions. In addition, it helps sleep, because it tires the body and therefore the mind.
Walking from point A to point B in a natural environment means facing small and bigger difficulties and making decisions, such as evaluating one's body in relation to expectations and the goal still to be achieved, which test the mental condition, whose lucidity may also depend on physical fatigue.

The term mountain therapy has recently been coined. In fact, being in the midst of nature and walking in the mountains is good for the body because it controls blood pressure and body weight, counteracts the metabolic syndrome, and for the spirit, reducing the risk of insomnia, anxiety, regressive or depressive phenomena, which can be of help in the most fragile subjects

How to prepare an excursion

Italiano

Preparing an excursion consists in planning a route by evaluating all the elements necessary to travel it in relative safety, thus reducing the mountain risk. The many questions concerning it must be answered concern health and training, of oneself and any companions, what will the weather be like, choose shoes and clothing, what to pack, nutrition and hydration, up to why you are going [^] The season influences many factors of the preparation, some tracks can become more difficult or inaccessible for the snow in winter. The main itinerary of the Northern Grigna, the ascent to the Brioschi Refuge, is proof of this, because the summer route is impassable due to the risk of avalanches and you have to choose to tackle the steep winter route.

First approach

The paths of the first excursions arise spontaneously, usually they are the easy trails of the territory that you live in or those close to you in a natural environment, with a short travel time. Or you can walk on vacation, when you have more free time. The pleasure and benefit that has been experienced increases the desire to follow others, such as continuing beyond the end of the last walk, out of curiosity and discovering. Continuing the activity, more distant territories are also chosen, which have particular characteristics of attraction, due to their conformation, biodiversity, landscape, and to get in touch with another culture, a peasant and alpine world. One is prompted to visit a place by information, such as reading articles in magazines or the internet, television, videos, maps, advertising, photography, or by a famous person or friend who has talked about it, a trip, a idea, or you follow the group leader. The goal can become to reach a summit or simply share time with others in nature.

Planning

The choice of route planning depends on your physical condition and training. The elements of a route are length, profile and height difference, travel time, nature of the soil, signage, the presence of shelters, refreshment points and water sources, difficulties, such as exposed sections, equipped routes, Most of these features are found on a topographical map of the route area, sufficiently detailed, with a scale not greater than 1: 35000. The level lines of a map, lines drawn along a constant altitude, allow you to understand how steep the path is. The map should not be left at home because it is useful for having an overall view of the place and orienting oneself, one of the skills required to move in an isolated environment. The presence of snow or ice increases the difficulty, sometimes by a lot, as well as the weather conditions.

The next phase is about how to dress, what to pack, prepared with due calm, and which shoes to choose. Finally, the departure time must be chosen in order to return before dark.

During the excursion it is good to stay on the predetermined path, rejecting the temptation of variations that could complicate it, which is best reserved for another schedule. Furthermore, it is good to evaluate if you are respecting the set travel time. An essential thing is to leave said or even better written where you go to family, friends or acquaintances, even briefly describing the itinerary and how long it takes, especially when you go out alone. Instead, today I forgot to say where I was going, so Enrica believed that I was in Grigna, while I was in Piani di Bobbio.

References

1. How to prepare for a trek". Salomon. Retrieved 6 December 2021.

Hiking

Italiano

Six years after the birth of my Grignone in the slope of Pasturo, thanks to a longer time spent in Barzio because my mother doesn't want to know about going down to the city after she has been locked in the house for a whole year to avoid contracting Covid-19, reworking some pages, I realize that an article is missing on the activity I practice, walking or running in the mountains, which is the origin of my blog. Whenever a motivation pushes me to go to the mountains on foot, I mentally go through a series of instructions so that my excursion can be possible, pleasant and less risky. Norms come from common sense and accumulated experience. The last question I ask myself is whether it is right to go there.

As I am about to write them, I document on the Internet by browsing with Google, which is also a good way to compare my knowledge with the experience of others who have in common a passion for the mountains. I find many interesting pages. Two references were more important and frequent. One is the salomon.com Hiking stories & guides.[^] The other is the Qui Montagna blog by Andrea Dianin (in Italian only),[^] who since 2020 has explored the vast field of hiking and mountaineering with passion and competence. It can also be taken as a reference for those who write blogs for economic sustainability. His income comes from Google Ads advertising (minimally invasive) and the Amazon EU Affiliate Program, an affiliate program that allows sites to earn an advertising commission by advertising and providing links to the Amazon.it site.

Definition

Hiking is a long and intense walk on a predetermined path,[^] along trails and roads closed to traffic, in a natural environment, such as the mountains, practiced for various reasons: leisure, health benefit, discover and get to know the territory and nature, getting away from the city or inhabited center and from the noise; it includes admiring the view, stopping in the most beautiful places, observations, photographing. An excursion can be a day long, or just a few hours, or last for several days, practiced in a group or alone. Walking is perhaps the most common of the activities that are practiced in the mountains, among others I list running, mountaineering, climbing, ski mountaineering, alpine skiing, cross-country skiing, mountain biking and many others, booming is cycling on trails; of these activities sports competitions are organized.

Walking, hiking or trekking?

The activity of walking outdoors is called in different ways, walking, hiking, trekking; are they the same activities, are there small differences or are they truly distinct?[^]

Walking is a way to stay outdoors, generally in quiet and pleasant places. The concept of walking is associated with a gait. Walking (also known as ambulation) is one of the main gaits of terrestrial locomotion among legged animals, by an 'inverted pendulum' gait in which the body vaults over the stiff limb or limbs with each step.[^] The movements of the lower limbs, which consist of alternating flexions and extensions of their segments, are accompanied by movements of other body sectors. Walking is typically slower than running because at least one limb is resting on the ground while in running there is a suspension phase, in humans neither foot is in contact with the ground. Walking is indicated for improving or maintaining general health, at sea level or at high altitudes. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.[^]

Hiking refers to the program and the itinerary, to move on foot from one point to another according to an established route. An excursion requires some preparation, even if the outing is only for a few hours. A short loop near your home can be defined as a hike, just like crossing a mountain range over several days. When an excursion takes place in the high mountains and lasts several days it is a trekking; Wikipedia redirects trekking to backpacking,[^] and disambigues the term into hiking and walking. On the Grigne, the excursions last a day, or two, with an overnight stay in one of its refuges, generally Refuge Rosalba, Refuge Brioschi, Refuge Bogani, Refuge Bietti. Personally, I say of my predetermined route that I went in the name of the place or the refuge, or generally I took a walk in the mountains, or a trip to the mountains, thus devaluing the length and difficulty of the route and the pace of my journey.

Education

Walking in the mountains means having an impact on the environment, the greater the number of people who frequent it, the greater the pressure exerted. The economic exploitation of the mountain takes place mainly with the construction of houses, which almost always remain empty, and roads, even by concreting the existing ones, with parking lots at higher altitudes. Uncontaminated nature with its beauty invites us to respect the environment and behave correctly, to love it, we keep this teaching for when we return to the city. We keep the mountain clean, taking waste downstream, we do not gather flowers, plants and herbs, minerals, we do not move or soil stones and signs, we do not disturb animals, we do not shout, we do not light fires. And what could be nicer than greeting those you meet on the trails?

Benefits

The article What are the benefits of hiking? 5 great reasons to get started![^] of the Salomon website in Home > Stories & Guides > Hiking > Skills & Advice offers interesting insights into the physical and mental benefits of walking. The five excellent reasons are: accessibility, because you can practice close to home, discover and enjoy nature, to disconnect and take time off, be in the company of yourself or spend time with others, do good for your health. Walking constantly at your own pace, without forcing it, gently puts you back in shape, without impact or trauma, generating numerous positive effects on the musculoskeletal (bones, muscles) and cardiovascular system. In addition, regularly practicing the physical activity of walking outdoors strengthens our immune system, decreases the risk of diabetes and hypertension, lowers the cholesterol level.

How much does it cost?

Walking for hours in a natural environment on a scheduled basis is not an expensive activity, even if you pay for quality shoes, clothing and equipment. It is advisable to register with Club Alpino Italiano, the historic organization that protects the mountains in Italy and helps by offering accident insurance; every year the card must be renewed, the cost is between 50 and 60 euros, I am a member of CAI Milan. Finally, there is the cost of the trip, which often is little or nothing because the excursion is close to home.

Where I have practiced hiking

If it is true that as a child I liked to walk along paths in Valsassina with the organized tours of the Barzio parish, later on I only went to the mountains during the holidays, in the company of friends. Then, from 2003 to 2015, I practiced hiking at least once a week for all four seasons of the year on midweek days, choosing a day with good weather, alone, even staying overnight in shelters. I planned the itinerary with a Multigraphic Firenze map Map of trails and shelters, scale 1: 25000, a Global Map or Kompass 1: 35000, to continue exploring from the previous arrival in that area. I left by public transport from Milan to the north with my backpack on my shoulders, inside a one and a half liter bottle of water, some sweets, the clean sports clothes taken from the drawer, a pocket camera. I have traveled almost all the paths of the CAI or the main marked paths for a radius of 70 km from Milan, clockwise:

• Varese and Varese Valleys. Campo dei Fiori, Monte Rho, Monte Minisfreddo, Poncione di Ganna, Monte Piambello.
• Canton Ticino. Lake Lugano, Monte Generoso, Monte San Giorgio, Monte Brè, Monte Sal Salvatore, Monte Garzirola.
• Como, shore of Lake Como, Triangolo Lariano, Valle d'Intelvi, Val Cavargna, Alpi Lepontine. Monte Cornizzolo, Monte Bolletto e Monte Bollettone, Monte Palanzone, Monte San Primo, Monte Nuvolone, Sasso Gordona, Monte Generoso, Monte di Tremezzo, Monte Bregagno, Monte Garzirola, Monte Cucco, Pizzo di Gino.
• Lecco, Brianza, Valle San Martino, Valsassina, Valvarrone, shore of Lake Como. Monte Linzone, Monte Tesoro, Resegone, Monte Due Mani, Monte Sodadura, Zuccone Campelli, Gruppo delle Grigne, Pizzo dei Tre Signori, Monte Colombina, Monte Rotondo, Monte Legnone.
• Bergamo, Valle Imagna, Val Taleggio, Valle Brembana (Lower, Middle and Upper Valley), Valle Seriana (Lower, Middle and a part of Upper Valley), Val Cavallina, Lago d'Iseo. Castel Regina, Monte Zucco, Monte Sornadello, Monte Cancervo, Corno Zuccone, Monte Torcola, Cima Cadelle, Monte Alben, Monte Poieto, Monte Cornagera, Monte Farno, Cima Blum, Monte Madonnino, Monte di Grone.

My experience is therefore all in the Lombard Prealps, mountains that reach a maximum altitude of about 2600 meters.

Since 2016, I have greatly reduced my activity, walking only from Barzio towards the Grignone and the Piani di Bobbio. The economic cost is zero because I am a guest in my brother's vacation home. My CO₂ emission remains zero as when I moved with public transport because the round trip starts and ends at home. Thanks to hiking, which gradually trains muscles, cartilages, bones and the mountain air, I was able to practice physical activity that I would no longer be able to do with sport after a fall on my butt.

References

1. "Hiking stories & guides". Salomon. Retrieved 6 December 2021.
2. "Qui Montagna [Here Mountain]". (in Italian). qui-montagna.com. Retrieved 6 December 2021.
3. "Hiking". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 6 December 2021.
4. How to prepare for a trek". Salomon. Retrieved 6 December 2021.
5. "Hiking vs trekking vs walking". Salomon. Retrieved 6 December 2021.
6. "Walking". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 6 December 2021.
7. "Walking for good health". Better Health Channel. Retrieved 6 December 2021.
8. "Trekking". Wikipedia: The Free Encyclopedia. Wikimedia Foundation, Inc. Retrieved 6 December 2021.
9. "What are the benefits of hiking? 5 great reasons to get started! ". Salomon. Retrieved 6 December 2021.