Combining the physical and mental benefits of a day hike with controlled calorie intake can make hiking an effective tool in your weight loss plan. Discover why hiking can help you lose weight and apply these tips to enhance the benefits.

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Vitamin D and calcium are both important for bone health.

While calcium builds bone, vitamin D is needed to absorb calcium and phosphorus. Vitamin D also regulates blood levels of calcium to support healthy bone mineralization (bone building) and to prevent calcium from dipping to dangerously low levels. Vitamin D and calcium work together to protect against osteoporosis and other conditions related to weak or brittle bones.

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Crackers make a handy snack to pair with fresh vegetables or protein-rich hummus, but many store-bought options are loaded with sodium and refined grains. Making crackers at home is as simple as baking a batch of cookies. The result is a whole-grain snack you can feel good about eating.

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Invest in quality athletic shoes

Athletic shoes support proper alignment and cushion impact during activity, helping protect against injury. Your shoes should be replaced every 300 to 500 miles or every three to six months. If you perform a specific exercise two to three times a week, buy a sport-specific shoe. Cross trainers are ideal for various activities, but consider walking shoes, running shoes, or hiking boots if your workouts are more focused.

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Protein is necessary for building muscle and for the healthy function of cells throughout the body. It is recommended that adults get 10-35 percent of their daily calories from protein. That's 50 to 175 grams for a person eating 2,000 calories daily. Whether you are a meat eater or a vegetarian, you can find plenty of high-quality protein options to meet your daily needs.

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This easy bean dip is loaded with black beans for protein and fiber. Ricotta cheese adds more protein and makes it creamy without the need for high-fat sour cream. It's topped with a little shredded cheddar to add more flavor. While it's great with baked tortilla chips, you can make it even lighter by dipping sliced vegetables like carrots, celery, and cucumbers.

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Stop sitting

Research shows that sitting all day can increase the risk for chronic disease and decrease life span. Unfortunately, regular workouts do not reduce this risk, which makes adding more movement throughout the day essential for health.

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This fast-paced workout will elevate your heart rate while strengthening your core. Do each exercise for 50 seconds. Then rest and transition to the next exercise in 10 seconds. Consider doing 2 to 3 circuits for a longer, more challenging workout.

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These easy toasts make a quick breakfast or snack. Part-skim ricotta cheese provides protein and fresh strawberries supply vitamin C.

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Unlike weight loss where you can see the numbers decrease on the scale, improvements in cardiovascular fitness are more difficult to track. You will soon be exercising longer and harder, but as you continue to push yourself, it's easy to lose sight of how far you've come. Before starting your exercise program, consider these things, and evaluate again every 3 to 6 months for a better perspective on your fitness gains.

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