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		Roy Sperr Jason Walters and Shawn Hunter NMLS: 202418/295556/348864 Equity Source Mortgage, Inc. Phone: Roy (763) 657-2012 Phone: Shawn (763) 657-2017 Emails: roy@equitysourcemortgage.net roy@equitysourcemortgage.net www.equitysourcemortgage.com

July 2016 June 2016 May 2016 April 2016 March 2016 February 2016 January 2016		Take a Hike ... For Your Health The health benefits of walking are well known. Though a casual stroll around a paved city block can do the trick, it isn't quite as invigorating as a hike in the great outdoors. Hiking is great exercise, builds aerobic capacity, increases muscle mass and bone density, and burns far more calories than casual walking. Plus, enjoying the natural surroundings, vistas and unique discoveries each hike setting provides offers benefits not easily quantified but equally important. Here are some great tips for hikers, both novice and experienced: Footwear protects you from the ground up. Uneven terrain, scattered rocks, tree roots and fallen branches all make trails an occasional obstacle course. So proper footwear is crucial. Seek shoes that support your foot and ankle as well as offer a firm sole and deep tread for good grip. Always wear socks made for hiking to wick away sweat and limit abrasion. Note: Most boots will break in over a few hikes. A patch of duct tape or a bandage over your heel before setting out will prevent blisters until they get comfortable. Trekking poles and hiking staffs help reduce strain on your joints and conserve energy to make longer hikes more enjoyable. They come in a variety of lightweight materials, styles and, of course, prices. Before you go gear-crazy, however, just remember you'll have to carry whatever you don't use. So go minimal until you're sure hiking is your thing. Sunscreen and bug spray may be important depending on where you're headed, and the time of day. So it's always a good idea to keep a bottle of each in your pack. Since you may sweat more than normal, make sure to take regular breaks to reapply. Consider carrying a first aid kit too. Synthetic clothing and hats are a must in the summer months. Made from lightweight fabrics, they wick sweat away from your body to keep you cool. But be prepared for quick weather changes. Dress in layers, and leave some room in your pack for wardrobe changes as the weather dictates. Bring lots of water and don't forget to drink it, especially on hot days. Sports drinks with a bit of sodium can also help you retain more of the liquid, as long as it's not against your doctor's orders. Listen to your body and drink when you feel the need. Hiker friendly foods like protein bars and gels are handy for a quick burst of energy, and fit into your pack more neatly than a sandwich and chips. Consider placing food items in a zip closure-style pouch in case your sunscreen leaks, the chocolate chips melt, or an errant tree branch pokes a hole in a gel pouch. Use common sense when you're out in the wilderness, especially if you're a novice outdoors enthusiast. Don't go off marked trails where you may become lost or disoriented. Don't allow pets to engage wildlife or roam off and bring home a case of poison oak. You could also contract the symptoms. Consider a class. Check with your local outdoor supply store, or nearest REI for class offerings for everything from gear selection to hiking basics to orienteering (map and compass reading). Note: A lifetime REI membership is only $20 and comes with lots of perks, like a 10 percent annual dividend on most purchases. Find hikes nearby your home or vacation spot with the American Hiking Society's interactive map, which includes user ratings and difficulty levels for each hike. If mobile is your thing, the free AllTrails app has you covered with over 50,000 trail guides for hiking and biking. Slow down (for safety) and take your time (for enjoyment). Conquering the trail in record time is not recommended. Linger and learn about the flora and fauna. Amazon can supply you with a plethora of trail guides. The Leafsnap app, developed by Columbia University, the University of Maryland and the Smithsonian Institute, uses your smartphone's camera and visual recognition software to identify trees, seeds, fruits, flowers, bark and more. For even more tips, events and trails check out the American Hiking Society online. Keep calm and hike on! Sources: BottomLine, About.com

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