Author: Paul Quinn

AT this stage i think most people know the main benefits of walking and hiking. Strengthening muscles and joints in the whole body not just legs. Weight loss. Reduces heart risks and indeed according to Macmillan cancer support and Ramblers it can reduces the risk by up to 40% of certain cancers. See below   for more http://www.saga.co.uk/magazine/health-wellbeing/exercise-fitness/10-reasons-for-a-winter-walk

Recently I came across the article below and i find it reflects on many other great benefits from walking anywhere . hiking in the hills and mountains i have always enjoyed the connection with nature and the people you walk with, strangers becoming friends. I also find everybody gets a little time to get to know themselves a little better. Call it “Quiet time”.

Restore your soul

As Slow Movement pioneer, and author of In Praise Of Slow, Carl Honoré says, ‘Travelling on foot can be meditative, fostering a slow frame of mind. When we walk, we are aware of the details around us – birds, trees, the sky, shops and houses, other people. We make connections.’ Making these connections with our surroundings can lift our spirits.

An Essex University research team has shown that ‘green exercise’ – walking in a natural environment – markedly reduces stress levels, and enhances mood and self-esteem. So take the chance to reconnect with nature whenever you can. When you head for your local park, woodland, river or beach, keep your senses alert and tune in to what’s around you. The sky, for example. The Cloudspotter’s Guide by Gavin Pretor-Pinney tells you the difference between cirrocumulus (rippling, mackerel skies) and nimbostratus (rain on the way), or Will Cohu’s Out Of The Woods will help you distinguish ash trees from oaks and maples. You can even learn to find your own food.

 Enhance your social life

‘The true charm of pedestrianism does not lie in the walking, or in the scenery, but in the talking,’ said Mark Twain. You can use a walk to chat and catch up with your partner, family and friends; enjoy the puff-and-pant challenge of climbing a hill together; or maybe join a walking group.

BBC sports presenter Clare Balding enjoys walking as a social activity. Her interviews for Radio 4’s Ramblings dispel the idea of rambling being a niche activity. ‘There are different sorts of walking and very different sorts of walkers,’ she says. ‘Not everyone has to wear a cagoule, gaiters and wield a stick.’

In her latest series, Balding walked with artists, musicians and dog owners. As she says, ‘The gym experience is not for everyone. Salvation comes in the form of a good old-fashioned walk.’ So, what are you waiting for? It’s hardly a new idea – but sometimes, the old ones are the best.

For the whole article see https://www.psychologies.co.uk/body/benefits-of-walking.html

Why Hike?

Hiking is one of the best forms of exercise for mind and body, here are some reasons why you should take to the hills.
You will experience the environment & scenery that makes up our world. In general, it is an all weather activity. It’s a great way to make new friends. It works wonders on the body, great for exercise. Proven benefits of mental health. You get the chance to see the world……….
As well as having a fantastic day out, the other benefits you will see are:

• Improvement in mental health and well being
• Decrease in stress level
• Learning about your local environment and further afield
• Getting out into the heart of nature and actually experiencing it
• Get to know your colleagues more and making a real connection
• Team building
• Hiking reduces your chances of heart disease.
• Hiking on a regular basis can lower your blood pressure by 4 to 10 points.
• A frequent walk in the woods can help reduce your chances of getting diabetes. If you already have the disease, hiking, combined with a proper diet, can reduce or even eliminate the need for insulin therapy.
• As a weight-bearing exercise, hiking can help stave off osteoporosis.
• A regular exercise program centred around hiking, coupled with a sound diet, can help you achieve and maintain a healthy weight. Depending on your pace and other factors, you can burn up to 500 calories per hour hiking
• A walk in the woods can clear your head — and that’s not us talking, that’s your endorphins, according to recent studies. It’s also effective at reducing stress and relieving anxiety.
• Hiking improves muscle fitness
• Hiking lower your risk of high cholesterol and triglycerides.
• Hiking can lower your risk of colon and breast cancer.
• After a good hike, you’ll sleep better.

Sources: American Heart Association, Diabetes Institute, WebMD.com, University of Southern California, American Cancer Society, National Sleep Foundation.

Views of the Bens from Leenane Hill (Video)

This is a wee tease for a weeks hiking in Connemara coming soon. Why not contact us and register your interest as it will be a max group size of only seven hikers.

Contact Us: Here 

I get asked by many clients about should they use walking poles or not?

In answer to that and taking many things into consideration like, type of terrain, length of trek, fitness levels and indeed most importantly weather. Overall I would say yes use them, the benefits outweigh any downsides.

Pole manufacturers have claimed that trekking poles can reduce the forces on lower-limb joints by up to 25 per cent (they would say that wouldn’t they). Yet the research had been only carried out in labs or on running tracks and focused on bio mechanical stress in the ankle, knee and hip areas.

However the Northumbria University study is the first documented study into the effectiveness of trekking poles on proper outdoors mountain terrain.

Dr Glyn Howatson  who was leading the study said: “The results present strong evidence that trekking poles reduce, almost to the point of complete disappearance, the extent of muscle damage during a day’s mountain trek.”

The study by Northumbria University in the UK focused on 37 physically active men and women who were split into two groups of equal fitness. They were asked to hike up and down the highest mountain in England and Wales, Scafell peak and Snowden.

While one group had the aid of walking poles the other did not. As much as possible, everyone in both groups ate the same for their evening meal and breakfast, carried the same weight in a rucksack and enjoyed the same regulated rests during the ascent and descent.

Data was collected of the walkers’ heart rates and their personal perceived exertion ratings. At the end of the hike, and at 24, 48 and 72-hour intervals afterwards, muscle damage and function were scientifically tested.

The study had  found “there was significantly less muscle soreness in the group using trekking poles”.

The benefits of using walking poles

The group that used the poles benefitted from:

• Reduced loss of strength.
• Faster recovery immediately after the hike.
• Significantly less self-rated soreness 24 hours after the hike.
• Significantly less self-rated soreness 48 hours after the hike.
• Lower levels of the enzyme creatine kinase, which indicates muscle damage.
• Negligible muscle damage.

For full research see below. https://www.researchgate.net/publication/44602410_Trekking_Poles_Reduce_Exercise-Induced_Muscle_Injury_during_Mountain_Walking

Mountain Hypothermia is potentially a dangerous problem faced by hill walkers at any time of year, although with more possibilities in these wintry months.
The Human Core consists of the Brain, Heart, Lungs and other vital organs. The Shell consists of the limbs, skin and muscle. Normal body core temperature is 37ºC
The body core temperature has to fall from its normal 37ºC by only 2ºC to cause
hypothermia problems. This temperature can continue to fall to a life threatening 28ºC.

Whilst its highly un common, I think every one should have a basic understanding of the causes, effects, treatments and most importantly, prevention of Mountain Hypothermia.

Please read the full link here from Mountaineering Ireland http://www.mountaineering.ie/_files/Mountain%20Hypothermia.pdf

We really never know what the weather has in store for us. Even places you know so well, look oh so different. Can you believe this is a photo standing on slag heaps beside the old mine works in Glendalough Valley. I took this photo and to be honest i cant quite believe where it is.

B.T.I. was brought to life, by lifelong outdoor enthusiast and Mountain Leader Paul Quinn. “Our aims are simple, to bring like-minded people to the real Ireland, in all its magnificence and doing so in small guided groups or personal one on one”.

Your dreams are our Goals. We are bespoke treks, and we are here to guide you on your next memorable trip.

When we are not outdoors looking for the next great adventure, we spend time doing research and exploring new possibilities to help keep our trips fresh, interesting, and relevant and to suit whatever needs you may have. Have a look around the website and get in touch with any questions, comments, or concerns. Remember we are always here to ensure your safety and your enjoyment.