Incorporate these healthy strategies & tips into your Daily Lifestyle and the end result will be a successful Grand Canyon hike.

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10 Tips to Help You Get Fit for
Your Grand Canyon Hike
Incorporate these healthy
strategies & tips into your
Daily Lifestyle
www.explorethecanyon.com

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Although you may not see
results right away, by
being consistent in diet
and exercise, you’ll be
taking steps to become
more fit and healthy,
hopefully the end result
being a successful
Grand Canyon hike.

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Food Tips

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1. On average, we eat
three or more times a
day, so it’s very
important to be feeding
your body healthy whole
foods rather than the
processed and
convenient fast food and
junk food.

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2. Prepare food in advance
at the start of the week, this
will help to create a sound
strategy to curb binge
eating, as well as impulse
snacking!
It’s easier to have
vegetables or fruit washed
and ready to eat.

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3. You may find that eating 5 smaller balanced meals a
day spaced out at 3 hour intervals will actually keep you
from overeating or cheating with a high-calorie dessert
or indulgence. It also keeps your metabolism up so it
continues to burn calories throughout the day, which
helps you keep fit.
Just make sure you pair a healthy, lean protein with
some vegetables or complex carbohydrates, like whole
grains.

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Exercise Tips

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Exercise Tips
4. Be consistent! The only way you’ll see results it
to keep going.
Pick some activities that you enjoy but feel
challenged in – it shouldn’t feel boring. When
you’re involved, you’re more likely to really put
your best effort into each dance move, lap, or rep.

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5. Your body will get used to the
same old moves, so change up the
pace or the routine. Join a class,
use a personal trainer, or even
follow some exercise videos on
YouTube.
Add an element of interval or
circuit training to your routine
(high intensity for short spurts,
with period of slower resting paces)

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6. Create accountability. Have a workout buddy or
someone or thing (even an app) that you can check-in
with. Mentally, this can provide motivation when you’re
tired or lacking the desire to follow through.

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Rest Tips

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7. Get 7-9 hours of sleep each night. It’s fine if you pull
an all-nighter once in a while, but constantly depriving
your body of sleep and rest can make you gain weight
due to the release of cortisol, the stress hormone.
Sleep and rest are essential to your health and to
becoming fit

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8. Make sure that before you
sleep, you stretch and have time
to unwind. That means also
unplugging from your
electronics. It helps to mentally
start to relax from the day and
get ready for bed.

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9. Keep a glass of water with ice
by your bed. As soon as you wake
up, you can start your day feeling
hydrated and wake up your
system!
Your body is made up of a
majority of water – you need to be
adequately hydrated to function
properly and optimally (skin,
digestion, cardiovascular).

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10. Make sure you reward your
efforts and create small and big
milestones with attainable goals.
Be in it for the long run, because
health and fitness is a worthy
lifelong goal.
Not only will your body thank you,
your wallet (due to lower health
insurance premiums) will too!

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News & Events
Read about the latest at
the Grand Canyon and
National Geographic
Visitor Center. We’ll keep
you up to date with the
South Rim and Grand
Canyon National Park.
Almost Famous Visitor From the Blog
Grand Canyon Visitor
Center is always excited to
profile the best
testimonials and visitors
become “almost famous”
for a day as we share their
story on our web site and
through social media. If
you’d like to be profiled
on our web site, we’d be
happy to have you! Visit
our sign-up page and
share your story!
Get some insider
information from National
Geographic Visitor Center
staff on things to do while
visiting the Grand Canyon.
www.explorethecanyon.com