Hiking is one path to a new year of health

If you want to lose weight, then join the crowd.

Getting in shape is one of the 10 most popular resolutions. Our digital conveniences have led to a more sedentary lifestyle for both young and old, resulting in health conditions that range from obesity to heart disease.

So, if getting healthy is one of your top goals, put on your hiking boots and join the thousands of others who are already out on the trails.

Check with your doctor before starting any fitness or health program. Start with easy walks and build a foundation of strength before moving up.

Develop a routine that includes spending time outdoors, healthy exercise and good eating habits. Consistency is key to weight loss and long-term success; if life's little emergencies get in the way, don't panic. Simply get back on the path to health as soon as possible.

8 steps to a healthier lifestyle and new body

1. Outdoor exercise. Time spent walking in nature not only burns calories and increases strength, but it also decreases stress and raises serotonin levels in the brain, increasing feelings of well-being.

Studies in office environments indicate that blood pressure was reduced significantly when pictures of outdoor nature scenery (versus bare walls or other pictures) were placed in the workspace.

Kaiser Permanente research shows that as little as "two hours and 30 minutes (150 minutes) a week of moderate-intensity activity can make a significant difference in your health."

2. Recovery time. Start slow and build gradually to avoid injury. Give your body a few days to rest between hikes. Sleep is a critical part of rebuilding muscle tissue and new red blood cells.

3. Don't hike alone. Exercising with "hike-minded" people will help keep you motivated while keeping you safe from trail weirdoes and natural risks.

4. Eat healthy. Eat more fruits, nuts, seeds and veggies. Avoid processed foods, artificial sweeteners and sugar, preservatives and hormones, processed meats and refined foods. Use natural sweeteners, such as stevia or xylitol, to cut calories and promote health.

5. Eat at home. Eat smaller amounts of food, and cook or prepare meals at home. A study from Tufts University shows that Americans overeat, and "the frequency of consuming restaurant food was positively associated with body fatness." Try preparing food at home for healthier and lower-calorie meals.

6. Drink more water. Cut out sodas and sugary drinks. Keep a gallon of purified water, natural herb tea or homemade juice in the refrigerator. The Mayo Clinic recommends drinking "at least eight 8-ounce glasses of fluid a day."

Other conditions may increase or decrease the need for more water, such as exercise, environment and health conditions. Drink water with electrolytes before, during and after exercise.

7. Fast. Fasting, or abstaining from solid foods, once a week for a 24-hour period might help cleanse the digestive system and give it a break. Fasting can be accomplished while drinking purified water or homemade lemonade (recipe follows).

On the day of your fast, take it easy, get extra sleep and minimize activities like work and exercise. Break your fast by eating high-roughage fresh fruits with a laxative effect, such as figs, prunes and apples.

8. Don't sweat the small stuff. Stress-related weight gain is common. A team of researchers at the University of California, San Francisco, recently discovered a direct link between reduced stress and longer life span.

HEALTHY HOMEMADE LEMONADE

Ingredients

1 cup freshly squeezed lemon juice or lemon concentrate

6 cups water

Stevia, xylitol or your favorite natural sweetener, to taste

Preparation

In a 1-gallon container, combine all ingredients and shake or stir until well blended.