Category Archives: Outdoor exercise

Ted Talks: The Walkable City

Virtual Fitness: Incline Wall Push-Up

Incline Wall Push-Up

The Incline Wall Push-Up is a strength training exercise that improves biceps, triceps, pectorals, and core stabilizers.

INSTRUCTIONS: Form a plank position with your hands shoulder width apart. Feet should be no more than hip width apart. Keep body rigid throughout the exercise. Aim for a straight body line from the crown of your head to your heels. Avoid sagging.

COMMON ERRORS: 1) Bringing your tailbone up so that your body forms a V shape. 2) Your body sags downward. 3) Looking up.

MODIFICATION: Move halfway down and then come up.

FITNESS LEVEL: The Incline Wall Push-Up is an adaptation of the floor push-up. It is suitable for individuals who cannot perform the floor push-up. It is also a convenient alternative when working outdoors without a mat as shown in this video.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.

Hiking Accident Prevention: Washington Snow Season Hiking Tips

Find out how to plan a safe backcountry trip during snow season, from the Washington Trails Association.

Washington Trails Association Late Fall Hiking Safety Tips”

Pictured: Mt. Rainier located in the Cascade Mountain Range of the Pacific Northwest.


KNOW BEFORE YOU GO: Trip Planning Resources For Hikers And Backpackers


Virtual Fitness: One Leg Up Abdominal Curl

One Leg Up Abdominal Curl

ONE LEG UP ABDOMINAL CURL

Instructions: The One Leg Up Abdominal Curl is a strength training exercise that targets the abdominals and front of the thigh (quadriceps). Alternate legs as you perform this exercise. From a supine position on your mat, bring your chin toward your chest. Round your back as you lift your right leg. Reach up with your arms to touch your foot. Repeat on the left leg. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.

Modifications: Bend your knee as you reach up.


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.

Hiking Accident Prevention: The Hazards of Mountain Crevasses

A color photograph of a crevasse at the Mendenhall Glacier in Tongass National Forest, Alaska.

Crevasse At Mendenhall Glacier, Alaska

A crevasse is an opening in glacial ice. Some crevasses are not obvious, since they’re covered with snow. Falling into a crevasse is a harrowing experience. Some falls may be fatal.


RELATED ARTICLES

EastIdahoNews.com 8/13/20 Young father who survived horrifying fall into glacier speaks from hospital bed, By Nate Eaton. Video and story.

RocketMiner.com via Wyoming News Exchange 8/22/20 On the Teton Glacier, determined climbers save an Evanston man’s life, By Mike Koshmrl. This is the same story as above. It details the full story of how he fell into a crevasse, his rescue by fellow climbers, the helicopter rescue, and his hospital stay.

National Parks Traveler.org 6/30/20 Missing Climber Died In Crevasse on Mt. Rainier, Will Remain There, By NPT Staff. Hazardous mountain conditions unsafe for recovery team.

InsideHalton.com 10/26/20 Multiple injuries: Woman rushed to trauma centre after 50-foot fall in Burlington, By David Lea.

KomoNews.com 9/16/19 Climber credits quick thinking, luck after surviving crevasse fall on Mount Rainier, By Keith Eldridge

NYPost.com 10/30/20 Body of missing Oregon climber found in crevasse on Mount Hood, By Joshua Rhett Miller

CBSNEWS.com 1/9/15 Snowmobiler stuck in freezing ravine wrote goodbye notes to family, By CBS/AP. (This is a related story about a snowmobiler who survived after falling into a ravine).

KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers.