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Outdoor Survival Skills

Hiking Poles and 10 Health Benefits of their use

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Trekking poles have become very popular among many hiking enthusiasts. Our trekking poles work your upper back muscles, chest, shoulders, and arms via a practical range of motion while trekking. The particular exercise is sometimes referred to as Nordic walking. Montem Trekking Poles have wrist straps for securing the poles to your arms and rubber pole tips for grabbing the ground. Walking with trekking poles comes with numerous health benefits, especially among seniors.

Below are some of the fantastic benefits you can experience when using hiking poles.

IMPROVED POSTURE

You can significantly boost your posture while hiking or walking using our trekking poles. Walking in an upright position maximizes your breathing by increasing the amount of air getting into your lungs.

IMPACT REDUCTION AND SAFETY

You can remove 3 percent to 5 percent of the impact from every step with each pole plant thanks to our shock-absorbing aluminum trekking poles. You can reduce knee strain, especially while hiking downhill. Using a trekking pole significantly reduces the chances of experiencing sprains and fractures because you are less likely to lose your balance. Trekking poles also prevent injuries when walking on uneven terrain because they function as extra legs.

ENHANCING BODY BALANCE

Women stepping on rocks to cross a river.
Girl crossing a river

Us humans are bipeds, and we spend lots of time and energy trying to maintain our balance while standing or trekking. We have to balance our upper body and torso with our feet.

The trekking poles are ideal for enhancing the balancing act. Apart from boosting the posture and balance, using trekking poles result in less strain on the lower back and knees.

 

BOOSTING THE NUMBER OF CALORIES BURNED

If you wish to lose weight easily, using walking poles can assist you in realizing your ideal weight quickly. Using trekking poles increases the rate of calories burned.

Generally, we burn about 200 calories while walking without poles within half an hour. According to a study published in 2002, trekking with poles significantly increases the number of oxygen consumed and the number of calories burned.

STRENGTHENING YOUR CORE

Nordic walking or pole walking is an efficient and healthy way of strengthening the abdominal muscles. These are the muscles that you utilize for supporting yourself while walking, bending over, and lifting. When using trekking poles, the abdominal muscles are engaged every time while lifting and planting the poles in front and bringing them back to the front. You will notice a great difference over time; your abdominal muscles will greatly change in appearance. Hikers who use trekking poles while camping utilizes the upper body muscles to the maximum like triceps, pectorals, latissimus dorsi, and biceps.

REDUCING THE STRESS ON JOINTS

Numerous studies have ascertained that using trekking poles prevents damage and pain caused by repetitive stress injuries. Hiking the whole day places extra stress on the hips, knees, and ankles. Walking poles recruit other body muscles which assist in transferring the weight and minimizing the strain that would have been absorbed by the muscles in your lower body and joints alone.

Folks preparing for or recovering from knee or hip surgery may experience a profound “unweighting” of joints by utilizing their upper body muscles. This may reduce joint inflammation.

Fall prevention is the goal of joint preservation. Utilize poles post-surgery once you are off crutches (for a much more fluid gait) rather than a cane. Nordic Walking is a wonderful way to take a normal daily walk to the next stage. Walking “with attitude” gets you grooving and moving without the joint pounding often linked with higher intensity exercise.

Engaging the spine and shoulders while walking incorporates muscles into your activity. Joint lubrication from walking may be very helpful for arthritic joints. As you polish your skill, your self-confidence will grow and you can find yourself comfortable on trails which you previously avoided. For those hiker’s constantly seeking a greater challenge, complicated trails become simpler with the stability provided by your Montem Ultra Strong Trekking Poles on the trail.

Tip: Know your halfway point and always turn around before reaching it. Poles are a tool to assist you systematically improve endurance, but they aren’t magic! Always be aware of your limits.

FOCUS & EXERCISE

Young women exercising and using a vinocular.Being natural, enjoying and exploring trails is very good for the mind, heart, and soul. Poles enable folks to exercise. Exercise is a powerful antidepressant. Muscle recruitment awareness reminds us to utilize optimal form. Focus on obtaining better exercise.

Exercise becomes tougher as mobility declines. Even slow walking with trekking poles enables people with mobility and balance issues to love daily exercise. Walk out of your door. Start moving with your Montem Ultra Strong Trekking Poles. You do not need a mountain or a park.

Those stares you receive are envy. Utilizing your core muscles and arms helps to condition and build your upper body as you wish. Weight-bearing exercise is advised for the management and prevention of osteoporosis. Walking with trekking poles incorporates the reciprocal gait pattern, the natural arm swing, and the torso rotation which is lost with both walkers and canes. Once you upgrade your technique, you will notice that your stride increases. This is part of the improvement as you learn to utilize your entire body to walk with trekking poles.

LOWER RISK

Whether you are crossing streams on narrow hillside trails or hiking up rough surfaces, learn maximum use so you can hit trails that you might otherwise avoid without your trekking poles.

FAT BURNING & WEIGHT MANAGEMENT

Hiking is a wonderful cardio-respiratory exercise. There is nothing quite like a gentle uphill hike to get you into the fat-burning zone. Falling is bad. If you’ve trouble keeping up with your children, try trekking poles and notice how you feel. They won’t be able to keep up with you!

SWELLING

Rhythmic movement of arms and hands results in pumping the muscles and also stimulates the heart which can lower swelling in the extremities. This slow rhythmic pumping is mostly helpful for arm lymphedema. *Pro-Tip: Keep a pair in your vehicle so you can randomly enjoy a stroll in the park. Remember, the stares you receive are envy.

Trekking poles are a status symbol in Europe. There are so many ways to enjoy the great outdoors, but it’s hard to beat the benefits that hiking and backpacking can provide.

Trails go where no vehicles or bicycles can go. There are so many amazing views and memories that take place on those trails. This doesn’t even have to be a long hike like the Appalachian Trail, Pacific Crest Trail, the Continental Divide Trail (although those are certainly life-changing experiences for the people who pull them off) or any other national park. Every state has trails that go off the beaten path, expose you to some amazing scenery, and makes for a passion that is truly life-enhancing.

Don’t let your location fool you. If you think there’s nowhere to hike in a city, you’ve never seen the greenbelts of Austin or the Cedar Valley Trail amidst the cornfields of eastern Iowa. That being said, if you want to get the most out of your new love for the outdoors (no matter where you live) then you need to make sure you have the right equipment and that starts with finding the best trekking poles.

Source link: https://montemlife.com/the-health-benefits-of-using-hiking-poles/ by Andy Wang at montemlife.com

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Outdoor Survival Skills

Building a Survival Garden: A Beginner’s Guide for Urban and Suburban Families

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In times of uncertainty, having a reliable source of fresh food can provide a sense of security and self-sufficiency. For urban and suburban families interested in preparedness, growing a survival garden is an excellent way to ensure access to nutritious food. This guide will explain why you should consider growing a survival garden and provide step-by-step instructions to help even those with no gardening experience get started.

Why Grow a Survival Garden?

vegetable-garden-spring-young-celery-grow

Food Security

One of the primary reasons to grow a survival garden is to ensure food security. In the event of supply chain disruptions, natural disasters, or other emergencies, having a garden can provide a steady supply of fresh vegetables and herbs. This reduces reliance on grocery stores and external sources.

Health and Nutrition

Homegrown produce is often more nutritious and flavorful than store-bought options. You have control over the growing conditions and can avoid harmful pesticides and chemicals. This results in healthier, organic produce that supports your family’s well-being.

Cost Savings

Growing your own food can significantly reduce your grocery bill. While there are initial setup costs, a well-maintained garden can produce an abundance of food for a fraction of the cost of buying it.

Environmental Benefits

Gardening is an eco-friendly activity. It reduces your carbon footprint by decreasing the need for transportation and packaging associated with store-bought produce. Additionally, plants help improve air quality and can provide habitats for beneficial insects and birds.

Steps to Start Your Survival Garden

Step 1: Plan Your Garden

The first step in creating a survival garden is planning. Consider the following factors:

  • Location: Choose a spot that receives at least six hours of sunlight daily. For urban settings with limited space, consider container gardening or vertical gardening.
  • Space: Assess the available space and decide on the garden size. Even a small balcony or patio can accommodate a container garden.
  • Climate: Research the local climate and growing seasons. Select plants that thrive in your region.
  • Water Source: Ensure easy access to water. Gardens require regular watering, especially during hot, dry periods.

Step 2: Gather Supplies

Once you have a plan, gather the necessary supplies. Basic gardening supplies include:

  • Containers or Raised Beds: Containers, pots, or raised beds are ideal for urban and suburban gardens. They are easier to manage and can be placed on patios, balconies, or rooftops.
  • Soil: Use high-quality, nutrient-rich soil. You can purchase potting soil or create your own compost.
  • Seeds or Seedlings: Start with easy-to-grow vegetables and herbs such as tomatoes, lettuce, carrots, and basil. Seedlings are often easier for beginners than starting from seeds.
  • Watering Can or Hose: Ensure you have a reliable method for watering your garden.
  • Gardening Tools: Basic tools include a trowel, pruners, gloves, and a hand rake.

Step 3: Prepare the Soil

Healthy soil is crucial for a thriving garden. Follow these steps to prepare your soil:

  • Test the Soil: Use a soil testing kit to check the pH and nutrient levels. Most vegetables prefer slightly acidic to neutral soil (pH 6.0-7.0).
  • Amend the Soil: Based on the test results, amend the soil with compost, manure, or other organic matter to improve fertility and drainage.
  • Fill Containers or Beds: If using containers or raised beds, fill them with the prepared soil mix.

Step 4: Plant Your Garden

With the soil ready, it’s time to plant your seeds or seedlings:

  • Follow Planting Guidelines: Each plant has specific planting depth and spacing requirements. Follow the instructions on the seed packets or seedling tags.
  • Water Thoroughly: After planting, water the soil thoroughly to help the plants establish roots.
  • Label Plants: Label each plant to keep track of what you’ve planted and where.

Step 5: Maintain Your Garden

Consistent care is essential for a successful garden. Here are some maintenance tips:

  • Water Regularly: Water your plants regularly, especially during dry spells. Ensure the soil stays moist but not waterlogged.
  • Weed Control: Remove weeds regularly to prevent them from competing with your plants for nutrients and water.
  • Mulch: Apply mulch around the plants to retain moisture, regulate soil temperature, and reduce weeds.
  • Fertilize: Use organic fertilizers to provide essential nutrients. Follow the recommended application rates.
  • Prune and Harvest: Prune plants to encourage healthy growth and remove dead or diseased parts. Harvest vegetables and herbs when they are ripe to enjoy fresh produce and encourage more growth.

Step 6: Protect Your Garden

Protecting your garden from pests and diseases is crucial:

  • Pest Control: Use natural pest control methods such as neem oil, insecticidal soap, or introducing beneficial insects like ladybugs.
  • Disease Prevention: Keep an eye out for signs of disease and take action promptly. Remove infected plants to prevent the spread of disease.
  • Physical Barriers: Use netting or fencing to protect your garden from animals and birds.

Starting a survival garden can seem daunting, especially for those with no prior gardening experience. However, with careful planning, the right supplies, and consistent care, anyone can create a thriving garden that provides fresh, nutritious food for their family. The benefits of growing your own food extend beyond the tangible produce; it offers a sense of security, promotes health, and fosters a connection with nature. As you embark on this gardening journey, remember that patience and perseverance are key. Happy gardening!

Do you and your family have a “survival garden?” Leave your tips in the comments below. 

 

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Now More Than Ever: You Need a Fallout Shelter

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In today’s increasingly uncertain world, the threat of nuclear war looms larger than it has in decades. Escalating tensions globally, particularly in regions like Israel and Ukraine, have heightened concerns about the potential for catastrophic conflict. As families seek to prepare for worst-case scenarios, building a fallout shelter in your basement can provide a crucial layer of protection. This guide will walk you through the steps to create a safe and effective fallout shelter in your home, ensuring that you and your loved ones are prepared for any eventuality.

Why Build a Fallout Shelter?

The primary purpose of a fallout shelter is to protect you and your family from the immediate dangers of a nuclear explosion and the subsequent radioactive fallout. A well-constructed shelter can significantly reduce your exposure to radiation, provide a safe space for survival, and give you peace of mind during these tumultuous times.

Assessing Your Basement

Before you start building your fallout shelter, you need to evaluate your basement to determine its suitability for conversion. Here are the key factors to consider:

Structural Integrity

Ensure your basement is structurally sound and free of leaks. Cracks in the foundation or walls can compromise the shelter’s integrity and allow radiation to penetrate.

Space Availability

Choose a location within your basement that offers enough space for your family and essential supplies. A minimum of 10 square feet per person is recommended for comfort and survival needs.

Accessibility

Ensure that the chosen area is easily accessible and can be quickly reached in an emergency. The entrance should also be securable to protect against external threats.

Designing Your Shelter

Radiation Shielding

The key to effective fallout protection is adequate shielding. Materials such as concrete, bricks, and earth are excellent for blocking radiation. Aim for walls that are at least 12 inches thick with concrete or 24 inches thick with packed earth.

Ventilation

Proper ventilation is crucial to prevent suffocation and ensure a fresh air supply. Install an air filtration system capable of removing radioactive particles. Consider manual ventilation options in case of power outages.

Water and Food Supply

Stock your shelter with a sufficient supply of water and non-perishable food. Aim for a minimum of one gallon of water per person per day and a two-week supply of food. Include a water filtration system for long-term sustainability.

Sanitation

Prepare for sanitation needs by including portable toilets, waste bags, and sanitation chemicals. Proper waste management is crucial to prevent disease and maintain hygiene.

Emergency Supplies

Equip your shelter with essential emergency supplies, including:

  • First aid kits
  • Flashlights and batteries
  • Radios (preferably hand-cranked or battery-powered)
  • Blankets and warm clothing
  • Fire extinguishers
  • Tools for emergency repairs
  • Building the Shelter

Wall Construction

Begin by constructing the walls using your chosen materials. Concrete blocks are highly effective and can be reinforced with rebar for added strength. Ensure the walls are thick enough to provide adequate radiation shielding.

Ceiling and Floor

The ceiling should be as heavily shielded as the walls. If your basement ceiling isn’t suitable, add a layer of concrete or earth above it. The floor should be solid and free from cracks; consider adding a layer of protective material if necessary.

Entrance Protection

Install a sturdy, sealed door that can withstand blasts and radiation. Metal doors with rubber gaskets are effective. Ensure the door can be securely locked from the inside.

Ventilation System

Install your ventilation system, ensuring it can filter out radioactive particles. Include manual ventilation options, such as hand-cranked fans, in case of power failure.

Interior Setup

Arrange the interior for maximum comfort and efficiency. Place cots or sleeping mats along the walls, leaving the central area free for movement. Store supplies in an organized manner to make them easily accessible.

Testing and Maintenance

Regular Inspections

Regularly inspect your shelter for any signs of damage or wear. Check the integrity of the walls, ceiling, and floor, and ensure the ventilation system is functioning correctly.

Supply Rotation

Periodically rotate your food and water supplies to ensure they remain fresh and usable. Replace expired items promptly.

Emergency Drills

Conduct regular emergency drills with your family to ensure everyone knows how to quickly and safely access the shelter.

Building a fallout shelter in your basement is a proactive step towards ensuring your family’s safety in the face of nuclear threats. By carefully assessing your space, designing for maximum protection, and maintaining your shelter, you can create a secure environment to weather any storm. In these uncertain times, being prepared is not just a precaution; it’s a necessity.

Do you have any tips on building a fallout shelter in your basement? Leave them in the comments below. 

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Outdoor Survival Skills

A Quick Way To Estimate Remaining Daylight That Can Save Your Life

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clock-on-wood-morning-blurred-nature

Navigating the great outdoors can be a thrilling adventure, whether you’re out for a leisurely hike, an invigorating run, or simply enjoying the beauty of nature. But as the day wears on and the sun begins its descent towards the horizon, it’s essential to keep track of how much daylight you have left. 

While smartphones have become indispensable tools for many aspects of life, they’re not always reliable in remote areas or during outdoor activities. So, what do you do when you need to know how much daylight remains, but you don’t have access to your phone or any other timekeeping device? Fear not, for there’s a handy trick that has been passed down through generations – using nothing more than your hands and a bit of observation.

In an era where technology reigns supreme, it’s easy to overlook the simplicity and practicality of age-old techniques. Yet, sometimes, the simplest methods are the most effective. This is certainly true when it comes to estimating daylight using just your hands.

Now, before we delve into the intricacies of this method, it’s important to note that it’s not an exact science. Factors such as geographical location, terrain, and weather conditions can all impact its accuracy. However, it provides a rough estimate that can be surprisingly reliable in many situations.

So, how does it work? Let’s break it down step by step.

First, find a clear view of the horizon – a flat, unobstructed area where you can see the sun’s path as it moves across the sky. Ideally, you’ll want to be in an open space without tall buildings, trees, or mountains blocking your view.

Next, extend your arm straight out in front of you, with your palm facing towards you. Your arm should be fully extended and parallel to the ground, creating a straight line from your shoulder to your fingertips.

Now, focus on the position of the sun relative to the horizon. Place the bottom of your pinky finger on the horizon line, with your fingers together and pointing upwards. This creates a makeshift measuring tool that you’ll use to gauge the remaining daylight.

Observe how many fingers can fit between the horizon and the bottom of the sun. Each finger represents roughly 15 minutes of daylight, with four fingers equaling one hour. If there’s more space than one hand can cover, you can use your other hand to continue counting. And if the space exceeds the width of two hands, you can stack them on top of each other to measure accordingly.

By using this method, you can quickly estimate how much daylight you have left without the need for any external devices. It’s a simple yet effective way to stay informed and plan your outdoor activities accordingly.

Of course, it’s important to remember that this method is not foolproof. Variations in terrain, weather conditions, and other factors can affect the accuracy of your estimate. Additionally, it’s always a good idea to carry a backup timekeeping device, such as a watch or a smartphone, especially if you’re venturing into remote or unfamiliar areas.

Despite its limitations, the hand method can be a valuable tool for outdoor enthusiasts, hikers, runners, and anyone else who spends time outside. It’s a testament to the ingenuity of humans and our ability to adapt and thrive in any environment.

In conclusion, knowing how to estimate daylight using just your hands is a useful skill that can come in handy when you least expect it. So, the next time you find yourself outdoors and in need of a quick time check, remember this simple yet effective method. Happy exploring!

 

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