Category: Adventure

Tips for traveling light for the active man and woman

Travel clothing  

Over-packing is much more common than most of us will admit. As we plan our expeditions, there is an aspirational intention to travel lightly through the world.  But, somewhere in those panicked moments between putting the first sock in a bag and waving the folks goodbye, strange events occur and we end up completely over-packing. So, before you stuff a ridiculous amount of clothing into your backpack, let us help you avoid this tendency to over-pack, while still ensuring that you bring exactly what you need.

Packing correctly is a simple art.

  • Make a List, or adapt the one below for your own needs.  This is essential. 
  • Lay all the items out on the floor or your bed before packing. Then take a few items away before you even start. 
  • To be pack-worthy, all of the clothes and accessories you choose should be a dual purpose item, everything should be interchangeable.
  • If you are clever, you will choose clothes that are monochrome, one pallete or block coloured, so that you can mix and match. Work with a base of brown, black or blue and add an accent colour to make sure everything works.
  • Only take footwear that you know is comfortable.

The Minimalists packing list:

  • Shoes – Maximum two pairs. One for walking or for day wear and one pair of dressier shoes if needed, plus a pair of light flip-flops if you’re staying in a hostel.  If you need hiking boots, wear them on the plane. You can tie them onto your carry-on or backpack and wear your street shoes at your destination.
  • Trousers – You will never need more than three pairs in total. And for those so inclined, this can be swapped to two pairs trousers and one dress or skirt or one pair of shorts.  
  • Tops – four tops at most, including two tee shirts, a light sweater and a vest top.  Base Layer clothing is great for style, fit and practicality and can be used as outer wear too. 
  • One cardigan or a light jacket that lends itself to being dressed up easily with accessories.
  • A Pashmina scarf for women.  – This has so many uses: from beach sari, chilly night cover up and protection from the wind or sun.
  • Waterproof jacket.  – Choose one that is light weight and stylish, which you can carry on to the plane. If the destination requires something heavier, you can also wear on to the plane.
  • Scarf, gloves, hat, head torch, pair of sunglasses (depending on the destination and the climate)
  • Bathing suit, if needed.
  • Basic toiletries.
  • Something to sleep in (This can be outdoor clothing that is easily rinsed out).
  • 5pairs of pants, 2 bras, 5 pairs of socks.

This seem like a lot. But, it really isn’t. We are counting on you wearing some of the clothes while you travel! The rest you might consider rolling, rather than folding to ensure a better fit in your backpack and less creasing.  Rinse clothes out when necessary. And finally, count what you didn’t use when you get back and don’t pack it again.

Traveling light makes sense. It means not paying for that extra bag on some airlines and it avoids the annoying queues for luggage drop off.  The return journey is when you may really appreciate the joy of a traveling light.  We all know how clothes, miraculously and inexplicably tend to expand when away. They refuse to fit back into the same space they enjoyed on the outward journey.   Add to this, the few souvenirs or gifts you were given and it makes packing for the return journey a potential nightmare. But if you travel light from the start of the road, you should reach the finish line with a smile and light load for all your Outdoor Adventures.

What gear will I need for backpacking/hiking in Ireland?

In Ireland, we are blessed with a wide range of wonderful terrain for hiking and trekking. With that comes a similarly wide variety of weather to make your Outdoor Adventure even more exciting!   This can bring a dilemma when purchasing and packing the right equipment for making your day out the best experience it can be.  Wet feet or chaffing clothes can ruin the day.  The weather can change drastically from morning to afternoon, and indeed it can also present challenges as you move from sea level to mountain top.  At Outdoor Adventure Store, we appreciate the need for good equipment that combines value for money with the practicalities of hiking in Ireland. Here is a few pieces of salient advice, tried and tested by staff and customers and then a list of all you might need.  Enjoy!

Waterproofs

It doesn’t really matter whether you are hiking in January or July, you are likely to need waterproof jackets and over pants.  The weight of these items is what will change, depending on the temperature and time of year.  A good warm outdoor jacket is a must for an Irish winter regardless of whether you are just taking the dog to the park, or embarking on a treacherous trek up the mountains. There is a great variety of waterproof jackets and pull up trousers to choose from.  For the summer months, choose a lightweight ‘pop in the backpack’ brand and bulk it up for the winter.  The important thing is to not get caught out in the rain.

Shoes, boots or walking sandals

The terrain is the deciding factor when it comes to the appropriate footwear.  A good pair of hiking boots is an investment in years of outdoor adventure enjoyment. Check out our blog on how to choose the right pair of boots for you, or call into the store to avail of the expert advice of our friendly staff.  It may be that the type of hiking/hill walking that you are planning to do, would be better suited to a walking shoe or sandal.  The important thing is not to get blistered and footsore.

Base Layers

If you have never enjoyed the comfort and warmth of modern technology and common sense that comes wrapped up in base layer clothing, then you are in for a real treat.  Base layers are versatile pieces of clothing (T shirts, long sleeved tops etc.) in different fabrics that provide the buffer zone between you and certain climates and conditions. They draw moisture away from the body, so no need to feel sweaty, to stop you feeling damp and allowing cold to creep in.  Good base layer clothing is a modern day essential for outdoor activities.

Once you get the basics right, your expeditions will be transformed into great adventures,  as you concentrate on personal goals, the amazing countryside, the route and your overall sense of achievement and happiness. With the right gear, your mind will be focused where it should be… on where the foot is falling and not what that foot is wearing!  Here is a short list of essential equipment to set any intrepid hiker/backpacker/hillwalker or trekker off on the trails comfortable, happy and safe.

Hiking socks

Waterproof jacket or poncho

Waterproof over pants

 Fleece long sleeved shirts

Base layer clothing, as appropriate

Light and comfortable trousers

Appropriate foot wear/boots/sandals  

Comfortable, adjustable waterproof back pack

Walking Poles

Hat

Gloves

Snood or scarf

First aid kit

Survival blanket

Torch or Headlamp

Mobile phone

Battery pack for phone   

Sunscreen, sunglasses and sun hat (on the good days!)

Compass, map, GPS

Water Bottles/Rehydration system

Multi Tool

Food Protein Bars, chocolate, nuts etc.

All the equipment you will need for Traditional Climbing in Ireland

Ireland is the perfect place to trad-climb.  From Donegal to Kerry and from Antrim to Dalkey there is plenty of terrain that will challenge even the most fearless climber.  And trad- climbing is indeed for the fearless.  Traditional climbing is a style for rock-climbing where the climber places footholds, bolts, cams, nuts and gear to protect against falls.  So while sport climbing focuses more on the physical challenges there is also a mental challenge to trad climbing.  This form of climbing means carrying and placing protection (chocks, camming devices, bolts etc) together with your usual gear.  Trad climbers and their partners need to decide on a method of carrying this collection of climbing gear that works for both of them. We have a selection of light weight backpacks suitable for purpose.

If you are new to trad-climbing, it can be daunting and exciting in equal measure. Physically demanding and mentally challenging, this sport is not for the faint hearted, especially when you consider that a mistake can have very serious consequences.  Most people begin with a climbing group and literally follow the more experienced climbers in ‘getting to know the ropes’.  Get a good instructor and learn the basics slowly advancing as you go.  Indoor climbing walls can hone the physicality and train the mind for the heights, but the greatest thrill is always in outdoor adventure. 

The right equipment will help to ensure the best possible experience.   We have compiled a list of trad-climbing essentials which will bring you warm and dry to the rock face and upwards.  The rest is up to you. 

Gear list for Trad- climbing:

Climbing Gear Basics

Hardware and protection quantities depend entirely on the route and climb itself, but this is a general list

Personal Gear and clothing

References:

https://www.mountaineering.ie/climbing/tradclimbing/

http://climbit.ie/brians-blog/

www.climbing.ie

www.uniqueascent.ie

What you will need for the trek to Everest Base Camp

So, you are off on one of the most iconic historic treks in the world!  The infamous expedition to the base camp at the top of the world is on the bucket list of many adventurous spirits. Knowing what to take, and what to leave behind, is essential to enjoying, and successfully completing this experience.

A 45minute flight from Kathmandu to the landing strip of at Lukla brings you straight to the heart of the adventure. Breathtakingly beautiful and winding trails surround the lower lush green regions where you will pass through traditional Sherpa villages, Buddhist temples and bazaars.  

Mount Everest base camp stands at 5,364m in the shadow of the summit of highest mountain in the world, Everest( 8,848m ).  Chomolungma ‘The mother goddess of the Earth’ in Tibetan and Sagarmatha ’ sky head’ in Nepalese,  offers one of the most scenic and culturally rich treks imaginable.  Once above the 4,500 meters or so, the landscape changes and your breathing becomes more difficult as the air thins.  The views of these mountain ranges must be seen to be believed and nothing prepares you for the incredible might and awe of rock, snow and ice at the top of the world.

Most trekkers choose to travel with a trekking group, but it is possible to take the challenge on your own.  The best months to take up the challenge of Base Camp is pre-monsoon (February through to May) and post monsoon (Late September through to December).  April and May are the most crowded as those with permits to summit are acclimatizing, so it might be best to avoid those times. Your equipment or gear list is pretty much unchanged no matter what time of year you choose to trek.  That moment when you arrive at Base Camp brings an exhilaration and a sense of achievement which is unforgettable and life affirming.  Check out our gear list to ensure that your Everest experience is positive and successful.

Climbing equipment

  • Ice axes with straps
  • Crampons
  • Climbing harness
  • Locking snap hooks (2)
  • Classic snap hooks (4)
  • Blocker (Ascender). A right or a left
  • Insurer (2)
  • Climbing helmet
  • Draw strips
  • Adjustable trekking poles

Shoes

Technical clothing

For the hands

For the head

Personal equipment


Camino de Santiago – What will I need for trekking the Camino?

Walking the Camino is one of the most popular adventures, rite of passage or pilgrimage in the world.  In English it is The Way of St James and it attracted more than 327,378 pilgrims from over 200 different countries to complete the Camino last year.  That does not take into account the thousands of walkers who trekked sections of the pilgrimage route in France, Portugal and Spain.   All roads on the Camino lead to Santiago de Compostela where pilgrims who have completed the entire route are presented with their Compostela certificate

The idea of walking a pilgrim path in the 21st Century may seem a bit archaic and quaint, but the increasing crowds is testament to the benefits and popularity of walking through nature, without modern devices and in the footsteps of many.  This pilgrimage was popular in the 10th, 11th and 12th Century and then lay going wild and alone, and only began to be of interest again in the late 20th century.  Modern travellers choose the section of the Camino that best suits their activity level, the time they have allocated to complete the walk and the scenery they would most enjoy along the way. 

The most famous and popular route is the French, Camino Frances, with the Camino Portugues, originating in Portugal, as the second busiest route.  These can be busy routes, so if you prefer a quieter road, the Camino Primitivo or Original Way offers 261km of beautiful scenery and a fairly strenuous trail.  Should the  wildness of a rugged coastline appeal to your senses, then the Camino Del Notre which takes in 825km of incredible, and rigorous,  sea trails  is probably the route for you.

It is possible to do the Camino de Santiago at any time of year, although snowy mountain trails may slow you down and become dangerous in winter.  Spring and Autumn are the best times for the pilgrimage, no matter which of the trails, paths or pilgrim’s way that you choose.   

No matter which itinerary and season you chose to embark on your iconic pilgrimage, you will need the right equipment.  At Outdoor Adventure Stores, we have compiled a list of gear which are essential for a successful pilgrimage, where your thoughts are mindful of the road and the journey itself and not the pain of your blisters!  Whether you decide to camp out and need a good sleeping bag or stay in hostels and pack a good sleeping bag liner, we have listed everything for you to customise to your own pilgrimage needs.  Good walking shoes and rain ponchos or coats are a must for all.  

The Camino is more than just an amazing outdoor adventure. Those who have embraced the rigours of its dusty and arduous roads say it that for many, it holds a specific spiritual symbolism too. We think you should be well prepared and are right here to assist in any way that we can so that your Camino trail is memorable for all the right reasons.

Gear List:

Ultra-comfortable walking shoes or boots 

Good quality hiking socks (merino wool or other)

Comfortable backpack, with hip straps (30-45L will work) 

Trekking poles or walking pole

Sleeping Bag

Sleeping bag liner

2-3 light cotton shirts. (one long-sleeved, one short-sleeved- look at base layer clothing if trekking in the colder weather)

Fleece jacket

Hat and sunglasses

Good rainwear or rain poncho

2-3 trousers options (hiking pants, sweatpants, leggings, shorts, anything goes as long as you’re comfortable) 

Plastic flip-flops (hostels essential)

A large quick-dry towel

Flashlight  or headtorch

Swiss army knife

Earplugs and eye mask

A medikit   (Check out our readymade, compact and complete first aid kits)

Sunscreen

Water bottle

Guidebook

Moneybelt

Phone Charger and an adapter/converter for the outlets

Sleeping Pad – This is optional, but some people like to have them.

What gear do I need to climb Kilimanjaro?

Your essential packing guide for Tanzania’s iconic mountain.

Kilimanjaro has gorgeous views, abundant wildlife and challenging landscapes making it the perfect destination for the adventurous traveller. Luckily, Mt. Kilimanjaro is less of a technical climb and more of a long trek, making it a possible climb for those without extensive mountain-climbing experience. It is often called the ‘walk-up’ mountain.  But Africa’s highest peak is not an easy climb. It is an ascent into extreme altitudes of 5,589m on a trek that can last anything from five to nine days to complete. Statistically, less than half of all climbers on Kilimanjaro make it to the summit, although all make it some way up the mountain to enjoy the awesome views of waterfalls, lava rock formations and glaciers.  Pre-trip training and packing the right gear will increase your chances of summiting the iconic Uhuru Peak and will ensure an enjoyable, thrilling yet safe adventure that is memorable for all the right reasons.

Kilimanjaro has two rainy seasons, the first is from March through May and the second occurs in November. This means that there are two distinct trekking seasons, January-March and June-October, which give the optimum conditions for climbing. January to March is generally colder than June through to October and there is a higher probability of encountering snow on the summit. The gear list below is suitable for both climbing seasons.  

Kilimanjaro guides warn that most travellers bring too much gear. For this reason, we have kept the list to the bare minimum and to the essentials.   It is worth noting that all climbers are obliged by Tanzanian law to climb with a guide AND to hire a porter to carry equipment.

Outdoor Adventure Store staff have tried and tested all the gear we sell and are on hand to assist with your questions and gear related queries. 

We want you to enjoy your Outdoor Adventures to the absolute max!  

Climbing equipment

  • Ice axes with straps
  • Crampons
  • Climbing harness
  • Locking snap hooks (2)
  • Classic snap hooks (4)
  • Blocker (Ascender). A right or a left
  • Insurer (2)
  • Climbing helmet
  • Draw strips
  • Adjustable trekking poles

Shoes

Technical clothing

For the hands

For the head

Personal equipment

Autumn Hiking in Europe off the Beaten Path

Autumn can be perfect for hiking. The weather is cooler, the trails are less crowded and the beauty of nature takes on a new golden hue. Early morning mountain air is just that bit crisper, there is less danger of dehydration or sunburn and there is the self-satisfied feeling that the rest of the world are slogging away at office, school and university desks while you are free as the migrating swallows.  

We have put together some lesser known, but still accessible European hiking trails that will tempt you to autumn trekking and hiking, off the beaten path.

Croatia – Mosor Mountain

Croatia has some of the most breathtakingly scenic hiking routes anywhere in Europe. The Paklenica National Park offers the best routes, including a 4hr return hike up to Anica Kuk, featuring incredible views over the bay of Strarigrad.  But this area is difficult to get to from most major airports.  If you have less time available, the Mosor Mountain is right next to the city of Split. A destination for many budget airlines.  The route on Mosor is easy to access and has wonderful views of the Adriatic and the city of Split itself.  Follow the trail to Vickov Stup for a rewarding and mildly challenging 5 hr return hike.  The mountain is home to wild deer and goats and an amazing variety of alpine flora and fauna.  If you are feeling truly energetic, there are a choice of other mountain trails in and around Croatia’s second city which are worthy of a stride out and are guaranteed to fulfil your sense of adventure.  Of course, Split is an attractive coastal city with lots to offer in terms of food, drink, night life and the beaches of the Dalmation coastline and a perfect place to rest up after your vigorous trekking.

Spain – Montserrat, Catalonia

Just 54 km away from Barcelona, Monteserrat is a less frequently visited gem of a destination.   Although this is one of the most amazingly beautiful places in Catalonia, Northern Spain, it’s not always included in the usual tourist itinerary.  There are a choice of hiking trails for all levels of competency. From the 5 km easy trek (with the sneaky option of a cable car home!) to longer, way off the beaten track trails.  The Montserrat hiking trail up to the San Jeroni summit is by far the most rewarding hike. If you have the time, it’s definitely the one you should choose. The 360 degree views, not only over the whole of the Montserrat mountain range, but also over most of Catalonia will be your well-deserved reward at the end of this trail. Spain is a great choice for autumn hiking as the temperatures are very pleasant, but you should be aware that the hours of daylight may be shorter than you are used to.   Flights to Barcelona are plentiful from Ireland and there is cheap local transport to Monteserrat, making this a very accessible hiking spot for weekend trippers.

Cyprus

More often famed for its sun tourist, Cyprus has a lot more to offer.  Leave the crowds lying on their sunbeds by the pool and tighten up your hiking boots for some awesome trails across the island.  The Madari Circular trek is an 8 mile trail which takes in some incredible views of the UNESCO world heritage sites and rewards the trekker with magical views of the Xylliatos Dam.   This trail is not particularly tough but is very beautiful with unspoilt vistas and almost deserted tracks and trails.  The island does have much to offer for the more hard core hiker.  The Besparmak Trail is 255km long and you need to set aside at least five days to tackle this experience. Traversing mountains, coastal trails, forests and quaint villages.  Crusader castles, monasteries and churches, the wonderful scenic views will ease the journey.  For the even more adventurous, there is also the St Georges Trail. This is the most dangerous trail in Cyprus, famed for high ground, steep drops and an abundance of snakes.  If this is your idea of fun, then make sure you have stout well fitted boots to go with that sense of adventure.

Georgia – Caucasian Mountains. 

Completely off the track, beaten or otherwise, Georgia offers some hiking trails where you may well be the only Western trekker for miles. Time seems to have stood still in this beautiful wilderness. Locals use horse and carts to get around and traditional farming methods to survive.  Follow the Mestia to Ushguli trail and it will bring you to nature at its purest.  High glacial peaks, unspoilt lakes and lush valleys, the trail winds through one stone village after another. Guest houses are available for cheap sleeps on your journey and September is thought to be the most perfect time of year for the Caucasian Mountains where Europe and Asia meet.

Albanian Alps: Hiking the Spectacular Theth to Valbona Trail

A five-and-a-half-hour flight can bring you to the far-flung coast of Albania, on South-eastern Europe’s Balkan Peninsula. It’s a small country with Adriatic and Ionian coastlines and an interior crossed by the Albanian Alps.    The most famous hiking trails are here in the Alps. The most picturesque and inspiring trail goes from Valbona to Theth, through the Accursed Mountains.  How Lord of the Rings does that sound?  Spectacular landscapes of the Balkan Peninsula and the incredible beauty of the majestic Albanian Alps await the most intrepid traveller.  The hike, called Peaks of the Balkans, crosses over into the neighbouring countries of Kosovo and Montenegro, follows an old mule track and is almost 20 km long, and can be completed in one day.  There are many such routes through this wild and wonderful country and as the average temperatures in October are more pleasant than most Irish days, it may well be the perfect destination for hikers who prefer a less crowded route with all the challenges and beauty possible. 

References:

Croatia top ten hikes

Hiking in Montserrat

Montserrat tourist guide

Hikes in Europe

Hikes in Albania

Hikes in Split Croatia

Main photo credit: Adventurescroatia

Frequently asked questions about buying hiking boots

Purchasing hiking footwear can be quite a daunting task.  At Outdoor Adventures Store we are always on hand to help our customers to ensure that the footwear they choose is sturdy, reliable, comfortable and great value for money.  We are pleased to answer some of the more usual questions about buying hiking boots.

Do I need hiking boots? 

Yes!  You do.  You need hiking shoes and boots if you want to trek long distances and upland trails comfortably and without blisters or wet feet and all the time reducing the dangers of slipping and falling.  A good pair of hiking boots are optimised for ankle support on all terrains and will protect your feet from rocks and spikey trail debris.    There is a good reason why Mountain Rescue sites repeatedly recommend wearing proper footwear to ensure comfort and safety while hiking.   The wrong shoes are simply a recipe for disaster. Those who start walking in regular footwear, often regret their decision quickly.

Should hiking boots be a size bigger than your usual shoe?

A controversial question indeed! Some manufacturers recommend going a half size up, but this is not always good advice.  The answer is very simple.  Check your foot size, length, width and arch and then purchase a boot that will fit snugly everywhere.  Look out for tight or squeezed spots and know that this is going to be the source of extreme pain in the future if you walk in that boot. You should be able to wiggle your toes.  If the boot is too loose and your foot will slip on down-hill trails, causing your toes to touch the end of the shoes and cause discomfort or even injury.   You are also likely to get blisters.  Consult the sales advisor at your store.  A general guide is that your heel should be locked in position inside the boot and won’t slide or move, as you walk. At Outdoor Adventure store, we can advise at the fitting stage, ensuring a hiking boot that will keep you comfy, safe and happy for years to come.

Do hiking boots stretch?  

Hiking boots may stretch a little with wear, but this is more a case of them becoming snug, and fitting better, after you ‘break them in’ and not a case of the boots expanding to become too loose. Leather is a natural material which responds to outside (and inside) conditions.  Stretching or easing, may happen to your boots of natural materials.

Can I wear hiking boots for regular walking? 

Yes. Hiking shoes and boots are designed for walking long distances so are perfect for regular walking. However, if walking on a hard road surface, in the sturdier, heavier hiking boots it may make the going a little tough. In fact, you will be using more energy to cover the same distance. A lighter walking shoe or trail runner is probably better suited for road walking.

Can I use hiking boots for running?  

It is not advisable to use a heavy hiking boot for trail running. Trail running has become increasingly popular over the past few years.  For this activity, it would be advisable to choose the aptly named, trail runner, if running over bumpy terrain in isolated areas is your choice of outdoor fun. Trail runners have no high ankle supports and are generally of a lighter material.  Generally, they have a narrow sole, so you are closer to the ground, reducing the chances of tripping and falling. Naturally, they are not as durable as sturdy trekking boots and will not offer the same amount of protection from debris, stones and rocks. But each boot or hiking shoe has been optimized for its designated activity.

Do I need to spend a lot of money on hiking boots?

There is no need to spend lots of cash on your first pair of hiking boots. There are a wide range of hiking boots to choose from and even those with a modest price tag offer comfort, safety and reliability on the hiking trail.  Of course, a lot depends on the type of hiking you intend to do.  If you are into extreme trekking at ridiculously low or unbearably high temperatures, then you will need to adjust your purchases to reflect the stress that you and the footwear will be experiencing.  If you are just new to the world of hill-walking, then you can purchase a good pair of sturdy, breathable, waterproof shoes to get you comfortably on the trail.  Outdoor Adventure Store shops have an incredible choice of activity footwear and can advise on what meets your needs.  Take on the trails in the Eurotrek Lite III Walking Boot by Hi-Tec. Waterproof and lightweight – they boast a Dri-Tec membrane at a very reasonable price. 

How long should hiking boots last?

This question can be answered by the previous one. Sometimes, you get what you pay for. Cheap shoes will last just a while.  Expensive, branded and tested hiking boots are more likely to be durable and hard wearing.  Some people have trusted boots for years and years.  A good guideline for quality hiking boots and trail shoes is some 500-1000 miles (805 to 1610 km). We know that is a huge range but there are many factors affecting the mileage that your boots can handle.  The terrain is very influential and firm, but soft trails, will see your boots lasting longer than those that tackle rock, bogs and scree.  Clearly, the boots will just take less of a beating on nice even trails as opposed to tough and challenging terrain.  Maintenance and care of the boots will also extend or lessen their lifespan.

Outdoor Activities to Boost your Mental Health

Spending time outdoors in nature increases your emotional and psychological well-being. The beneficial effects of enjoying nature and fresh air are so good for your mental health that it is being prescribed by mental health practitioners and clinicians as a positive therapeutic tool.

While fresh air and exercise is no replacement for therapy or medical intervention, numerous studies have shown that being one with nature and the elements simply makes us feel better. The positive effects of a single exposure to nature – for example, a walk, a run or a stint in the garden – can last for seven hours after an individual has experienced it! It is also very enjoyable.

Walking away those blues!

Walking is one of the best ways to change your mood from blue to better. And feeling better is a great starting point! Studies of regular walkers have shown increased brain function, increased stamina and a flow of the good feeling hormones, serotonin and melatonin that also boosts your endorphins. Endorphins are a neurochemical that boosts your mental health, decreases your sensitivity to stress and pain, and can even make you feel euphoric or in an improved mood. A study in the Lancet medical journal found that people who exercised on a regular basis (including easy and gentle walking) had less self-reported “bad” mental health days, compared to people who didn’t exercise at all. Walking gets the blood flowing, the heart rate increasing and helps to de-stress in times of trouble. In older people, staying active by gentle walking can improve cognitive function, memory, attention and processing speed, and reduce the risk of cognitive decline and dementia.

We can presume that this is true too for the younger walker too. Walking is free and on your doorstep. Choose a pretty part of the world to walk your worries away. Luckily, Ireland is abundant in great parks, beaches, woods or mountain trails within easy access. Ask a friend to join you in making full use of these amenities and in walking your way to feeling happier. And of course all walking will help you to get physically healthier too, so it’s a win-win plan. Invest in some good walking shoes and suitable wet gear so that the positivity is not reduced by soggy weather or blistered toes.

The sea, Oh the sea!

To be beside the sea is a boost to your mood.
A study carried out by the Economic and Social Research Institute (ESRI), found that those living along the sea coast were shown to have a lower risk of depression. This was attributed to greater physical activity and social interaction associated with the area but it also concluded that those lucky enough to have regular sea views were deemed to be at the lowest risk of suffering depression. For some people, it is not enough just to view the waves. They want to jump right in. Wild swimming has become one of Ireland’s most popular outdoor activities. Wild swimming groups and clubs are meeting all over the country at sea piers and mountain lakes to take the plunge together. Wild swimming often means diving into freezing water in isolated spots and can be described as absolute madness by those with a less adventurous spirit. However, there is a scientific basis, as well as a level of craziness, to diving in cold water.

A group of Berlin researchers observed a wild swimming group who regularly swam in ice-cold water during the winter. They discovered “a drastic decrease in plasma uric acid concentration” amid participants, both during and after cold water exposure. This resulted in an increased tolerance to stress, according to the findings. Cold water swimmers have also reported improved immune system, better circulation and increased libido, but the emotional benefits are reportedly amazing as pain of plunging into bitterly cold water is rewarded with a tsunami of endorphins. Being immersed in cold water for 15 minutes decreases the heart rate by almost 10%, reducing blood pressure and leading to a calming effect. After that you feel uplifted and happy.

Climbing the Walls!

It’s a daunting activity. It takes courage and a certain degree of skill. Rock climbing is a fast growing sport in Ireland and it is absolutely brilliant for your overall mental health. In the same way as any mindful activity slows down the chattering brain and focuses the mind on the important job in hand, rock climbing is a positive learning experience. It teaches patience while strengthening your mind body co-ordination and it puts life in perspective. Perhaps hanging off a craggy rock on a Saturday afternoon will do that! There are lots of indoor wall climbing facilities to begin your journey, or you might consider joining a club.

In 2017, a research study assessed 40 participants on the mental health benefits of rock climbing. Half the group participated in a single two-and-a-half hour indoor sport climbing session and the other half had a relaxation therapy session. Immediately after the activities, the researchers measured positive and negative effects, using depression and coping with emotions indexes. The results indicated that the climbing group reaped more significant benefits in terms of regulations of emotions and feel good factors, when compared to the second group. The benefits of climbing are so documented and practiced that it now has its own name. Boulder therapy. Call it whatever you like, there is no doubt that literally climbing the walls brings its own healthy feelings and is uplifting on all fronts.

There is no doubt that nature, fresh air and time spent out of doors gives our mental health a positive boost. It is free and it can be a social or a solitary experience. Given all these findings and a dose of nature might indeed be what the doctor ordered.

Useful Resources:

http://outdoorswimming.ie/
https://www.countryliving.com/uk/wellbeing/news/a180/mental-health-benefits-nature-outdoors-study/
https://www.independent.ie/life/health-wellbeing/mental-health/elderly-with-sea-view-at-lower-risk-of-depression-37614722.html

Safe and fun Outdoor Adventure’s for children

Go out and Play!!

Hiking, Hill walking and buggy pushing through nature

You are never too young to appreciate the joys of hillwalking and hiking.  A good pair of walking shoes and suitable clothing is essential to happy trekking trails for younger humans. Just as it is for older hikers! Explore the map and plan the route together before you go, marking the stopping points where treats and drinks can spur their little legs to go a bit further along the way.  Remember that younger hikers may not have the same stamina as you do and therefore you should choose achievable goals.  The Sugar Loaf Mountain in Wicklow, for example, is an accessible trail for most levels.  Check online for medium and easy treks in your own area. For tiny tots, there are many forest walks that will bring adventure and excitement to an afternoon walk.  The Gruffalo Trail in Belfast is an incredibly cute and engaging walk, with carved characters from the iconic story marking the way.

For simple buggy pushing walks and longer hikes check out: 20 family walks  and 5 easy mountains to climb

Rock Climbing and Mountaineering.

Rock climbing and mountaineering are excellent for adventurous children of all ages and abilities. Climbing on real rock is actually very accessible for young climbers. It is a thrilling activity which can be accessed with the expertise of qualified outdoor instructors, making it both safe and fun, in a number of centres and clubs.  Rock climbing and mountaineering can increase a child’s confidence and foster that sense of adventure that makes life worth getting out of bed for. Outdoor rock climbing is available for younger folk at a variety of venues including Carlingford Adventure Centre in County Louth. For suitable mountaineering possibilities for kids, follow this link:  mountaineering.ie & Outdoor rock climbing

Zip Lining and other adventures

Birthday treats and summer holiday adventures may even see you, the willing adult, shelling out some money for outdoor adventure experiences.  Zip lines and aerial walks are super popular with children and best experienced as a team activity.  Safe enough and yet scary enough for the more timid child, zip lines are a wonderful memory making activity. Trip advisor have a comprehensive list of outdoor adventure parks and zip lines in Ireland.  Consult before you go and leave a review when you come home. Delphi Adventure Resort

Water Play with a boost

Forget the large water parks of Europe and check out Ireland’s new craze of inflatable water parks. Somewhere near you in the lakes and sea inlets are large inflatable slides and bouncy castles which are awaiting childish laughter.  Check out the links below and plan a day of splashing and playing in a well supervised outdoor water park. 

Inflatable Water Park

Blue Way Water Park

Bay Sports

Surfing and stand up paddling

Young people can take to surfing like ducks to the proverbial water!  Surf schools have popped up all over the coastline offering affordable surfing lessons for young enthusiasts. Be warned though, a taste of the trills of surfing can lead to a life of outdoor adventures, riding the waves from Brittas to Bundoran.   Surfing builds up a child’s confidence in the water and in their own ability.  They usually take place in waist deep water with qualified instructors with them at all times but are often standing up on their surfboards with big smiles in no time!

A more gentle and sedate fun can be had on a stand-up paddle board.  An afternoon paddling down a quiet river with the family is perfect for enjoying all the nature which thrives along our riverbanks. Supping was unheard of in Ireland a decade ago, but has taken on huge popularity with young and old and makes a wonderful outdoor activity for your bored summer holiday kids.

Paddle Boarding Dublin

SUP Shop Clonakilty

Back garden fun

Being outdoors doesn’t have to be a planned activity every time.  Encourage outdoor play with bed-sheet tents and impromptu picnics.   All you need to provide is pots, pans, water and lots of imagination. With making tiny fairy houses and insect hotels from moss, twigs and whatever you can find.  Lie on the grass. Make daisy chains. Climb trees and swing on gates.   The winter is long enough. Make the best of the long days, the summer sunshine and showers and for heaven’s sake, go out and Play!!