Know yourself:

*Make sure you are fit enough to walk long distance. Go through a physical checkup if needed.

*Participate in an easy walk for starters. Walk with somebody with similar pace.

*Usually people need 10 minutes' rest after 50 minutes walking. But it depends on your condition.

Get the right gadgets:

*An alpenstock helps you get balance at uneven places, and relieve your knees and bone joints from impact and avoid damage.

*An old, comfort pair of sport shoes. The sole should not be too thin. Never wear new leather shoes on a hiking.

*Fast-drying underwear and clothes, best made of cotton, and of light color in summer. Wear long-sleeves in summer, otherwise you need to apply sun protection cream.

*A cap or hat, and sunglasses.

*Medicines such as those for cold, for sunstroke, and for wound.

*Hiking consumes a lot of energy. Frequent replenishing of small amount of food and water is necessary. One needs to carry at least three liters of water on a day's hike. Put a little salt in your water in summer.

(China Daily 05/30/2007 page17)