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Spending time in nature has multiple health benefits. Time spent outdoors improves our physical, mental and social well-being. Being exposed to nature reduces stress by lowering the stress hormone cortisol, a Japanese study shows. 

Another research study has indicated that nature has restorative influences on our mental health, such as affecting a more positive emotional state. 

When it comes to outdoor activities, hiking is a popular option. It improves cardiovascular fitness, engages the muscles, and provides stress relief, according to Harvard Medical School. And, let’s not forget all these spectacular sights. 

So, there are no excuses for wasting your time scrolling different social media channels all day long! But before you immerse yourself in hiking adventures, you need to prepare well and prevent unpredictable elements from spoiling your fun outdoor activities.

The first thing every newbie hiker asks themselves is how to dress appropriately. 

Your hiking outfit greatly depends on weather conditions. 

Nevertheless, there are two general rules when it comes to hiking attire: dress in layers and always wear moisture-wicking apparel that doesn’t retain moisture and allows it to evaporate faster.

Next-to-Skin Layers

There is no need to put on heavy base layers when you are hiking in summer. If you are planning to hike in cold weather, putting on heavy base layers makes sense.

Cotton and other natural fabrics are a big no-no when they’re right next to your skin as they hold onto the excessive moisture leaving your clothes damp. Cotton is inefficient when it comes to wicking and drying. 

The same goes for hiking in rainy weather. You should avoid cotton as it soaks up sweat and moisture, stays wet and makes you feel cold.

When choosing hiking gear, keep in mind moisture-wicking materials. Opt for synthetic fibers like polyester, nylon and natural ones like merino wool. What sets them apart from other fabrics is their wicking and quick-drying ability which makes them ideal for next-to-skin layers. 

Insulating (Mid) Layer

Layering is the best choice as it allows you to remove the excess clothes when you warm up and to put some extra clothes when it gets chilly.

Always pick the hiking wear that keeps you warm but dry. 

Again, moisture-wicking materials are essential. 

Short sleeves and shorts are a great option when hiking in warm weather. 

Also, when things get a bit chilly a warm top or jacket like polyester fleece works great. In case it gets really cold, have a lightweight puffy jacket ready! 

These jackets compress well and therefore fit easily in your backpack. 

Outer Shell Layer

To be properly prepared for any hike, one of the most important items are high-quality hiking boots or trail shoes. The right pair of snow boots should withstand the harsh weather and protect your feet from freezing.

 If you’re in for rugged terrain, sturdy footwear will protect you from rocks and roots while providing support. 

When it comes to the shell layer, think warm, waterproof and windproof.

 Also, you want outdoor apparel that won’t tear easily. Zip-off pants are popular among hikers as they can have both pants and shorts depending on the temperature. 

Cargo pants and shorts with functional pockets allow stashing things.

If there is a chance of rain pack a waterproof and breathable rain jacket.

A Few More Tips

Protect the head.

A brimmed hat shields your face and neck from the sun in hot weather, while an insulated cap defends your body from losing heat through your head. 

As for socks opt for wool or synthetic, high-tech materials that wick away moisture. 

Waterproof gloves are your best friends when hiking in biting cold.

Don’t forget to wear sunscreen! 

Staying close to nature and being active undoubtedly has many health benefits. A positive impact on vitamin D levels, improving metabolism rate and building a more positive outlook on life are just some of them.  Make sure to include waterproof, breathable outdoor apparel with moisture management abilities to keep you comfortable in a variety of conditions and you are good to go!

What is the difference between 5.56 NATO and .223 Remington?

A Guest Blog Post by Jim Ausfahl

Disclaimer: This material has been modified
from the public domain US
Military field manual, FM 5-80.

As a reminder, the triangle bandage is a piece of cloth, often unbleached muslin, that is a right triangle with legs about 40″ (102 cm) long, and a hypotenuse, or long side, around 56.6″ (144 cm). It is folded on itself three times to make a cravat bandage. Remember: for all wounds, the first thing to do is to control the bleeding, clean and cover the wound with gauze padding, and if it is available, some antibiotic ointment. The bandage is used to lock the gauze in place. In looking at the bandaging below, it will be assumed that has already been done. This week let’s look at bandaging parts of the leg, which is very similar to bandaging the arm.

THE FOOT

First, the foot. Lay the triangle bandage on the ground, planting the injured foot on it so that the middle toe is pointed toward the right angle of the bandage, leaving enough bandage behind the heel to come up a little bit on the ankle. Fold the right angle of the bandage over the top of the foot, tucking the side of the bandage under the sole of the foot a little bit to take up the extra material around the foot. Bring one of the corners of the bandage over the foot and behind the ankle, then bring the other end around the other side and behind the ankle. Doing this will cause the part of the bandage behind the heel to come up over the heel; if it does not, lift it up and lock it in place. Then, anchor the bandage by tying a square knot on the front of the ankle. The figure below shows how this is done clearly.

THE KNEE

Having taken care of the foot, let’s move to the knee. Step one is to fold the triangle bandage into a cravat. With that done, put the middle of the cravat on the kneecap. Take one end of the cravat behind the knee then around the lower part of the knee. Take the other end, come around behind the knee and in front of the lower leg, right under the kneecap. Lock the bandage in place by tying a square knot behind the knee. Here is a simple diagram:

THE LEG

One bandage left, bandaging the
leg. The figure below will show bandaging the lower leg, or calf area, but the
same technique will work for the thigh, if the thigh is not too large. As with
the arm, the triangle bandage needs folded into a cravat. Place the middle of
the cravat behind the leg, bringing one side around the front and wrapping
upward, then bring the other side around, wrapping downward.  This is very much the same as bandaging the
arm, and the figure below makes that clear.

These are the easiest things to do with the triangle or cravat bandage.  Next time we’ll look at something a little more challenging—bandaging things on the head and face.

Jim Ausfahl is a physician in active medical practice, in Peoria Heights, Illinois, studying the art of surviving in a challenging environment and sharing what he knows.

The post Cravat Bandaging: Series Post 3 appeared first on WillowHavenOutdoor Survival Skills.

During a long emergency, anything that is sweet is going to be a welcome sign of normality. At the moment we take it for granted that we can get something as basic as sugar no matter where we are at. … Continued

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Experiencing fatigue at work, home or the road can massively increase your chances of being in a fatal or serious accident. With the darker nights and colder weather upon us, you are more likely to feel tired when going about your daily routine.

Fatigue and road accidents

Falling asleep at the wheel is a more prevalent occurrence than most people realise. In 2018 a survey¹ revealed of 20,000 motorists, one in eight admitted falling asleep while driving, while 37% said they had been so tired they were frightened they would drop off behind the wheel. Contrary to popular belief, common remedies for tiredness while driving such as winding the window down or turning the radio up will not improve alertness. If you feel the need to employ these tactics you are probably already too tired to drive safely.

In fact, driver fatigue causes thousands of road accidents each year; research² shows that it may be a contributory factor in up to 20% of road accidents and up to one quarter of fatal and serious accidents.

Sleepiness also reduces reaction time (a critical element of safe driving). It also reduces vigilance, alertness and concentration so that the ability to perform attention-based activities like driving is impaired. The speed at which information is processed is also reduced by sleepiness and the quality of decision-making may also be affected.

Commonly, road accidents are more likely to occur between midnight and 6am, between 2-4pm (especially after a large meal or even just one alcoholic beverage), with driver fatigue setting in when driving home after working long hours and particularly post night-shift.

Fatigue and the workplace

A study by researchers at Loughborough University who surveyed 1,353 of London’s 25,000 bus drivers for Transport for London revealed that 21% of bus drivers in London had to fight sleepiness at least two or three times a week. The study also revealed that 35% of the respondents had a ‘close call’ on the roads due to tiredness in the past year and 5% had been in at least one accident because of fatigue.

Management of Occupational Road Risk (MORR)

RoSPA offers a Management of Occupational Road Risk (MORR)  course which helps fleet managers  examine ways in which to apply risk assessment techniques and safety management models to the specifics of road-related risks (including signs of fatigue among their drivers).

On completion of (MORR), delegates will be able to conduct risk assessments associated with occupational road risk, understand some of the measures appropriate to controlling the risks, and appreciate benefits associated with successfully managing occupational road risk.

For more information on our (MORR) course visit our website, email or call us on +44 (0)121 248 2233. You can find further information about how fatigue effects driving downloading this RoSPA factsheet.

 Resources

1. Sky News – Tiredness blamed for quarter of fatal road crashes
   https://bit.ly/35rupgY

2. RoSPA – Driver fatigue
   https://bit.ly/347KB6C

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The post 2020 Volunteer Vacations appeared first on American Hiking Society.

Below is a post I wrote for Springfield Armory’s blog, “Armory Life” a few months ago. I’ve been a bit busy of late (all positive reasons) and writing has been at the bottom of the priorities list. As things start to settle back into a routine here I will be putting out more posts. ___________________________________________________________________________________________ […]

The latest Safety Bytes video features IOSH’s Head of Practice Duncan Spencer, who discusses its new Competency Framework.

The post ‘People are now looking for professionals that not only have technical skills, but also core skills, and behavioural skills’ appeared first on SHP – Health and Safety News, Legislation, PPE, CPD and Resources.