By Megan DePutter, Positive Prevention Coordinator

Last March, I hosted a workshop titled HIV and Bone Health, with Lesley Hamilton, a registered dietitian from the SIS clinic in Hamilton, Ontario.  People who are living with HIV and AIDS have an increased risk of low bone density and fracture, so it's important to get enough calcium and eat well.  It's also important to get enough exercise - load-bearing exercise.  Most of us don't get enough exercise, so I thought for my next workshop I would take the group for a little outdoor adventure. Hiking and walking are popular activities, and they both count as load-bearing activities.

We went to Rockwood Conservation Area.  So beautiful! The pictures speak for themselves:

Here are a few tips for hiking:

• Wear comfortable, supportive footwear.
• Walk at a pace that you are comfortable with and can sustain. You might be a bit out of breath, but should be able to maintain a conversation. If not, slow down.
• Go with friends. If you go alone, make sure you tell someone where you plan to go and when you plan on returning.
• Bring plenty of water with you, and on hot days, a sports drink. Take sips throughout the hike.
• Take high energy and high protein snacks to sustain you. Good examples are nuts & seeds, peanut butter & jam sandwiches, cheese and crackers, and fruit.
• Wear long pants to protect you from poison ivy/poison oak, insect bites and prickly or thorny bushes and tall, wet grasses.
• Take a plastic bag with you to collect all garbage.
• Take a small camera if you like. And don’t take anything but photographs.
• Layer your clothing so that you can remove layers if you are too hot, or add layers if you are too warm. Clothing that is breathable is best.
• Take a lightweight backpack or fanny pack so that your hands are free.
• Protect yourself with a mosquito repellent and sunscreen.
• Take time to pause and notice your surroundings. If you are walking on rough terrain, you might be too focused on the ground to prevent yourself from tripping to truly appreciate the beauty of nature around you. Pause for a minute to listen to the birds and notice what’s around you.