A Practical Guide to Hiking on Your Period 

Whether you’re a seasoned hiker or a beginner, don’t let your period hold you back. With a little preparation, you can enjoy a hiking on your period. 

Are you curious about which period product is best for hiking? We’ve got you covered. 

We’ll also address various concerns about hygiene, comfort, and convenience. Free your mind from your period and focus on the adventure!

Which Menstrual Product Do I Use?

Menstrual Product

There is so much to take into consideration when choosing menstrual care products. Here’s a brief overview of your options. 

Period Underwear

Reusable period panties, unlike regular underwear, designed to absorb and trap menstrual blood. They can use alone or as a backup for other methods. Most brands offer up to 12 hours of protection. This means less time worrying about your period and more time shopping for those hiking boots you’ve wanted. Seriously though, you can almost forget about your period. 

While period underwear can have a higher upfront cost, they ultimately end up saving money and reducing waste. Period panties are convenient to carry because they’re lightweight and don’t take up much space in your pack. Unfortunately, cleaning them can be inconvenient when water isn’t accessible. Much like anything else, these challenges can be worked around with a good plan in place.

Disposable Pads and Tampons

Disposable Pads and Tampons

Pads and tampons are conventional menstrual products with advantages and disadvantages. Ordinarily, their disposable nature makes them very convenient to throw away. However, this can be complicated while hiking. It’s important to take into consideration the environment you’ll be backpacking in. If dealing with bathrooms and trash is too much of a hassle, it might be easier to consider other options. Additionally, disposable products take up a lot of space and add unnecessary weight to your backpack. 

In this day and age, there are so many different types of pads and tampons on the market. For those looking to save space and reduce their environmental impact, organic tampons without an applicator may be a good option. 

Menstrual Cups

Menstrual cups are a reusable and cost-effective option that has gained popularity in recent years. And for good reason! Instead of absorbing blood, they catch and collect it until the cup can be removed. Typically, menstrual cups are made out of medical-grade silicone, rubber, or latex. Many brands offer up to 12 hours of protection, similar to period underwear. Let the shopping commence… now onto hiking pants. 

Cleaning your cup regularly with soap and water is recommended. However, some companies even offer pre-moistened wipes designed specifically for this purpose. This is an especially useful option for practicing good hygiene when water isn’t accessible. 

Make sure to practice using your menstrual cup before you go backpacking! There can be a steep learning curve involved. 

Quick Tips and Tricks to Leave No Trace 

Woman putting cotton pads in pouch

Now that you know your options, let’s review some tried and true tips for backpacking on your period.

Create a period kit. You wouldn’t go to work or the gym without your needed supplies. So don’t go hiking without being prepared. Having a period kit specifically for outdoor adventures is life-changing!  You can include your chosen menstrual product(s), a small bottle of soap, wipes, hand sanitizer, resealable bags for storage and disposal, and recovery items like a warm water bottle for the drive home. If you’re using disposable products, make sure to pack enough to last your entire trip and extras for emergencies. 

Hand hygiene. Always practice good hand hygiene, especially before and after changing or cleaning period products. When soap and water aren’t available, make sure to use hand sanitizer.

Managing waste. If you’re using disposable products like period pads, make sure to pack resealable plastic bags. Store your used pads and tampons until you can dispose of them properly. Keep a separate bag to store your clean and unused menstrual products. Having a period kit helps keep you and your hiking backpack organized. 

The Adventure Awaits!

Girl enjoying hiking

There is no “perfect” period product. Choosing the one that works best for you is key. Experiment with different products. You may prefer different strategies for different situations. Or you may find that you always like a combination of methods. 

Regardless of what products you use, rest assured that you can enjoy backpacking on your period. It doesn’t have to be a dreadful experience!

Make sure to practice good hygiene habits and manage your waste responsibly. This shows respect for your environment and those around you. Remember, waste management strategies may be different depending on the products you use. Match the appropriate strategies with the right products. 

Grab your favorite hiking boots for women and a period kit! You’re ready to enjoy the outdoors.

Everything You Need to Know About Muscle Memory

If you’ve spent enough time in any fitness circle, you’ve probably heard the term “muscle memory” tossed around here and there. It’s an invaluable asset for any workout routine. So if you want to get serious about fitness, there’s no time like the present to start developing your muscle memory. How do you develop it, though? Here’s everything you need to know.

What Is Muscle Memory?

Muscle memory is exactly what it sounds like– the ability to recall and repeat physical movements. Let’s use the common example of riding a bike. When you were a child, riding a bike was difficult. You had to use training wheels to keep yourself from falling over. Once you learned how to balance on the bike, though, riding a bike became extremely simple. 

Now, even if you haven’t ridden a bike in years, you can still hop on a bike at any time and ride perfectly. This is because training as a child helped you to develop it. The stance, movements, and micro-adjustments you need to stay balanced while riding a bike took conscious effort when you were learning. Now that you’ve fully learned, though, they’re second nature.

While this phenomenon is most commonly seen in skills like riding a bike or playing a musical instrument, it can be applied to just about any workout.

How Do I Develop?

Man riding bike

If you want to develop muscle memory, the process is simple. Figure out what action you want to develop it for, and keep doing it. It might seem overly simplistic, but it’s not. The process really is that easy. As you perform the same action over and over, you’ll start to develop body memory. Once you’ve done so often enough, that action will become almost completely automatic.

Is Muscle Memory Actually in the Muscles?

Muscle memory

Considering its name, it’s a natural assumption that muscle memory is in the muscles themselves. Surprisingly, though, you’d be wrong in this case. Muscle memory is actually stored in a part of the brain known as the cerebellum. The cerebellum is responsible for things like balance, movement, coordination, and other high-level motor functions. Though we used the word “stored,” that’s a bit of an oversimplification of how muscle memory works.

As we learn new skills, we form something called a neural pathway. A neural pathway is a collection of several neurons. If you think of your brain as a computer, a neuron is essentially a segment of wire that transmits an electrical signal from one part of the computer to another. A neural pathway is a collection of several wires that allow for more complex signals. As you repeat an action over and over, more “wires” are formed, and unnecessary “wires” are eliminated through a process called synaptic pruning. By the end of the process, you have an extremely optimized and efficient neural pathway for this specific action, and muscle memory is formed.

Muscle Memory Safety

Boy playing basket ball

Note that while muscle memory is extremely useful to have during workouts, it can be dangerous if developed improperly. They say that old habits die hard, and this applies to muscle memory just as much as anything else. Most exercises like weightlifting and running have particular forms that are ideal for getting the best gains while avoiding injury. 

If you don’t know the proper form for a workout, you may develop muscle memory using poor form. Once you’ve done that, it’ll be harder to correct your form when you do learn, so when you’re just starting out with your workout routine, we recommend doing so with a professional trainer. This allows you to develop muscle memory using good form early in the process, so you’ll be able to keep that good form moving forward.

Does It Help You Regain Muscle?

Woman doing yoga

Believe it or not, muscle memory can even help you regain muscle that you’ve lost. Say, for example, that you had to take an extensive break from working out due to a pulled muscle. You’ll have lost a lot of strength in that muscle once you return to working out. However, you’ll probably notice two things: you still remember how to do your old workouts, and you’re having a much easier time regaining muscle than you expected.

This is because of the muscle memory you formed during your pre-injury workout routine. Because your brain remembers how to do certain movements, as well as the muscles used for those movements, it’s far easier to get back into a rhythm and rebuild the muscles you lost while resting.

Looking for more great tips, tricks, and products to stay healthy and active? Feel free to visit our site at NineFit today!

How Has the Fitness Trends Emerged in 2024?

In 2024, fitness has gone beyond its pre-pandemic boundaries and has since become a deeply ingrained lifestyle trend. In 2020, people typically spent more time at home due to social distancing, and in an effort to occupy their time, many turned to fitness. Since then, much of society has shifted towards health and overall well-being. Several factors have contributed to the rise in fitness enthusiasm. Each of which has helped reshape how we approach human health. Let’s take a look at a few fitness trends that make fitness more accessible in 2024.

Integrating Technology and Fitness

A male athlete using smart watch

One of the most significant fitness trends in 2024 is the integration of health technologies. Wearable devices, such as smartwatches and fitness trackers, have become relatively common. As such, these tools offer users real-time health information and personal insights they can use to develop customized routines. Not only do these devices track physical activity, but they also monitor sleep quality, stress levels, and more. This helps users map out their overall wellness.

In addition, virtual reality workouts have also made a difference in the fitness landscape. Fitness applications and games help make workouts more engaging, which helps users stay motivated. For example, they can attend online fitness programs that make it easy to participate in either live or on-demand sessions, no matter where they are.

Participating in Personalized Fitness

Fitness Trend: Woman planning meal according calories

Personalization has become a key component of fitness industry trends. Artificial intelligence and machine learning programs have helped make it easy for users to customize their workout plans. So that they align with their fitness goals, preferences, and overall physical condition. These applications can analyze a user’s personal data to suggest the best workout routines and meal planning. It helps to ensure a deeply personalized health journey.

Workout equipment has also come a long way in recent years. In the past, home gym equipment was bulky and took up too much space in smaller spaces like apartments. Now, the best home gym equipment is made with storability in mind. Many workout tools and machines can be collapsed and stored when they’re not in use. Because of this, more people can use gym equipment at home without having to worry about the space they have available.

The Focus on Holistic Health and Wellness

Couple doing yoga

Modern-day fitness is about more than just physical exercise. The overall fitness movement has evolved to include both mental and emotional health as well as physical. More people are embracing the connection between the body and mind, which has led to a more holistic approach to fitness. Practices like yoga, meditation, and mindfulness have become a part of many people’s fitness routines. As such, they’re better able to take care of themselves as whole human beings, rather than focusing on only the physical aspects of their health.

To spread this type of awareness further, many fitness influencers and health experts encourage people to maintain balanced lifestyles that include stress management, adequate sleep, and proper nutrition. 

Social Media Engagement

Fitness trend: woman with laptop at home

Social media has played a major role in the development of modern fitness. Platforms like Instagram and YouTube make it relatively easy for workout influencers to share routines, recipes, and overall advice for pursuing fitness online. These individuals connect with millions of people, and through their efforts, they make fitness more accessible to others.

Online health communities create a sense of belonging and support for like-minded people. Individuals can join virtual fitness challenges, share their accomplishments, and encourage each other to press on in the face of challenges. Through support and camaraderie, individuals are more able to stay on track with their fitness efforts.

Inclusivity and Diversity

Old couple practicing yoga

Recently, fitness trends have also focused on inclusivity and diversity. Making fitness more accessible to people of all ages, abilities, and backgrounds has made it so that more of the population can participate in the fitness movement. For example, adaptive fitness programs are designed to cater to diverse individuals, including those living with disabilities.

Inclusivity also highlights body positivity, which encourages people to celebrate all body types at each step of a person’s progress. By adopting attitudes that welcome everyone, fitness communities are helping break down barriers and make fitness something more universal than it has been in the past.

Technology has made way for many of the fitness trends that have come up in 2024. Thanks to more accessible fitness applications and ways to connect with health communities, society has largely shifted towards taking care of their overall well-being and making health a bigger part of their lives. As more technology emerges, the future of fitness looks quite promising. New personalization options make it so that there are essentially endless possibilities for growth in fitness communities.