| How to Hike the Grand Canyon Posted: 21 May 2019 05:00 PM PDT The Grand Canyon is a large canyon located in the US state of Arizona. Hiking the Grand Canyon is a rigorous activity that will require adequate preparation to ensure you'll be taking just enough for your intended hike. Having proper rest breaks, hiking at a steady pace, staying hydrated, well fed, and following outdoor safety precautions and the park's rules, will guarantee you a successful trip hiking at the Grand Canyon. EditChoosing Which Trails to Hike - Start with the Rim Trail if you're new to hiking. Most of the trail's are paved, providing an even hike for those not used to being out in the wilderness yet.[1]
- Shuttle buses operate along different lengths of the trail, allowing you to choose which parts of it you want to hike.
- Experience Widforss Trail for sights of both canyon and forest. The trail should take around 4-6 hours to complete a round trip, perfect for a day hike. Fossils embedded in the limestone rocks are on display, along with the numerous species of wildlife that inhabit the trail, such as deer, bobcat, and wild turkey.[2]
- Ample views of the San Francisco Peaks away line the horizon for a breathtaking backdrop to your hike.
- Try Grandview Trail if you're an experienced desert hiker. This trail is exposed along the canyon, with areas featuring extreme drop-offs without a guard rail, large gaps between solid ground, all on a steep incline at a high elevation. Various destinations on the trail lie at different lengths into it, such as Coconino Saddle in, Horseshoe Mesa at , Page Spring at , and the most difficult area to reach, Cottonwood Creek at in. You'll descend up to nearly into the canyon from the trailhead depending on how far you go in.[3]
- The upper sections of the trail can be particularly icy during the winter months and early spring. Practice extreme caution during these times, and use over-the-shoe traction devices to achieve better footing.
- Do an overnight hike on the North Kaibab Trail. The entirety of the round-trip from the trailhead to the Colorado River is , with the trail descending over the course of it. Other destinations along the way are Roaring Springs, a round-trip that will take you a full day to hike; Supai Tunnel with a round-trip; or Coconino Overlook, a round-trip. Day hikes beyond Roaring Springs are not recommended, with hikes starting before 7 AM to avoid walking during the hottest part of the day. [4]
- This trail is used by mules, who are given the right of way before the hikers.
- Take the Hermit or South Kaibab Trails for winter hikes. Due to the layout of these trails, both are easier to hike during the winter months thanks to minimal ice formation along most of, or all of their lengths. South Kaibab Trail initially will have icy conditions for the first ¼ mile, but once you've made it below that area known as the Chimney, ice is more periodic. Hermit Trail features milder conditions as you descend, especially after the first ½ mile, after which you move behind the Coconino Sandstone that blocks snow and ice.[5]
- Choose a shorter trail if you're looking for a quick wilderness outing. The Grand Canyon has several shorter length hikes available, such as the Cliff Springs Trail, the Cape Royal Trail, the Bright Angel Point Trail that's round-trip, and the shortest of all, Roosevelt Point Trail at round-trip. Cliff Springs Trail can be hiked in about an hour, while the rest can be completed in 20-30 minutes.[6]
- The Cape Final and Point Imperial Trails are slightly longer at each, being able to be completed in around 2 hours.
EditMaking Preparations for the Hike - Obtain a permit if you plan to stay overnight during your hike. Overnight trips in the back country in the Grand Canyon require a backcountry permit, while same-day hikes and other activities do not. Neither does staying at a developed campground on the North or South Rims of the canyon, or a dormitory or cabin at the Phantom Lodge.[7]
- A permit application is available at the following URL: http://www.nps.gov/grca/planyourvisit/upload/permit-request.pdf. Directions on how to submit the application are on the top of the first page of the form.
- While the South Rim has only 5 hiking trails, the North has 13. If you decide to hike the North Rim, which is not used by most hikers, take into account the colder climate there. The North Rim receives over twice as much snowfall annually as the South Rim.
- The North Rim has an open season from May 15 to October 15 each year, and will require a proper backcountry permit to use during the winter months.[8]
- Take plenty of food to last you the hike. Keeping cool in the canyon requires a lot of energy, so you should be eating around twice as much as you do on an average day while hiking in the Grand Canyon. Eat a healthy breakfast, and then regularly eat throughout the hike foods high in carbohydrates and electrolytes: cereal, jerky, dried fruits and vegetables, granola or energy bars, nuts, and other trail mixes. For overnight hikes, bring meat pouches or canned meat, pasta and rice, pancake mix, or dried soups and dehydrated foods you can cook on a stove.[9]
- Consume salty snacks and water or a sports drink on any hike that lasts longer than 30 minutes.
- Bring MREs (Meals-Ready-to-Eat) if you won't have access to heat.
- If you're considering bringing a stove and fuel to cook with, keep in mind its extra weight. If it's summer when you're going, a cold meal may be better and can save you the extra weight you'd have to carry in the heat. During winter months however, a stove and warm meals may prove necessary, as fires are prohibited in the backcountry.[10]
- Carry a gallon of water for every day of the hike. On very hot days, which are frequent in the summer, drink at least of water or a sports drink for each hour that you intend to hike. On more temperate days, you'll want to drink of water for each day of the hike. Drink regularly rather than waiting to feel thirsty before you do.[11]
- If you collect water while out hiking, make sure it's free from contaminants by treating it with iodine tablets, a filter, or boiling it beforehand.
- Stay hydrated enough so that urination is occurring regularly and is not dark in color.
- Pack only the essentials to keep your bag as light as possible. While out hiking, the water and food you carry with you should be the heaviest things in your pack. Although it'll be needed for winter months, if you decide to carry a tent during the summer, consider a light sleeping bag or just a sheet. You should also always carry staples such as sunscreen, bug spray, a first aid kit, a compass, a whistle, containers or sacks for your food, garbage bags, toilet paper, and a trowel to dig a hole and bury your excrement in.[12]
- Take a trail map and a compass or GPS device. The trail map will guide you during your hike and the compass or GPS device will help you navigate if you become lost.
- Pack a bear canister. This is a food-storage device that will help keep any form of wildlife from eating your food.
- Bring hiking poles during the winter for help with your footing on icy paths.
- Dress lightly for hiking during the summer. You'll want to wear a pair of sturdy hiking boots and socks made out of wool, and have a hat and sunglasses to protect yourself from the sun. Wear shorts and short sleeves for activities during summer months (don't forget the sunscreen!) that are made out synthetic materials that will breathe, wick moisture, and dry quickly.[13]
- Temperatures in the summer often exceed .
- Bring a rain jacket to keep yourself dry during sudden rainstorms that can erupt.
- Dress in layers and winter accessories during the colder months. Although Arizona has a reputation for being hot, parts of the Grand Canyon are also subject to very cold temperatures. You may need thermals, jackets, gloves, scarves or gaiters, and a hat. Dress in long underwear or tights, then add mid layer pieces like fleeces, sweaters, and hiking pants, following with any additional heavy jackets, coats, or snow pants on top. Wear waterproof boots to keep your feet dry from the snow.[14]
- There are temperature extremes in the Grand Canyon and the higher elevations receive plenty of snow in the colder months, with winter temperatures occasionally falling below .
EditHiking the Grand Canyon - Travel to the South Rim for a wider variety of activities to choose from. Not only is there hiking, but you can visit the visitor center or geology museum, take a raft trip on the Colorado, or learn about the nature and history of the park in a ranger program.[15]
- You can either drive there yourself, or other options include taking one of the daily shuttles that run from Phoenix and Flagstaff, a Greyhound bus, a one-day tour, or even a train and connecting bus service from Flagstaff or Williams, Arizona.[16]
- Go to the North Rim for a more remote experience. Although the North Rim is less visited than the South, it has more trails to hike than the South, and you can still easily get there by driving. Otherwise, a reservation can be made on the Trans-Canyon Shuttle that runs between the North and South Rims from May 15 to October 15.[17]
- The Trans-Canyon Shuttle makes its trip once a day, lasting around 4 ½ hours each way. A limited schedule is also available from October 16 to October 31.
- Take into account the time to hike into the canyon versus hiking out. A rule of thumb is that 1/3 of your time on a hike is spent descending into the Grand Canyon, while the other 2/3 is spent coming back out. You should give uphill hikers the right of way, and bring a small flashlight if you need to keep hiking after the sun's gone down.[18]
- Use a trail map that you brought with you or obtain one at Grand Canyon National Park before you begin your hike.
- Hike at a comfortable pace to keep from wasting your energy. You want to make sure that you're getting enough oxygen to sustain yourself throughout the entirety of the hike, and not waste it all at once. Go at a slow, even pace to keep your energy up, making sure your breathing is regular, not too shallow or deep.[19]
- If you're able to talk while you hike, you're hiking at a perfect pace.
- Take a 10-minute break every hour of your hike. While on break, prop your legs up on a rock or ledge, and take the time to eat some food, drink something, and marvel at the beauty of the Grand Canyon.[20]
- If you stay on schedule and don't linger too long, regular breaks will not slow you down over the course of your hike.
EditFollowing Canyon Rules and Safety Measures - Split longer hikes up over multiple days. Most hiking paths from the South Rim to the Colorado River in the canyon are 7 to 9 ½ miles in length. It will take most people 4 or 5 hours to descend down into the canyon, and another 7 to 8 to return back to the rim. If you have a backcountry permit, camping overnight is highly recommended, otherwise you'll be hiking in the dark, a highly dangerous activity.[21]
- Not factoring in elevation changes on your body or not taking breaks to eat and drink regularly can severely impact how long a hike will take.
- Be cautious of poor hiking conditions before departing. Check the weather report as close as possible to the time you begin your hike and reconsider taking a long hike if harsh weather is predicted. You should not hike during the hottest part of the day from 10 AM to 4 PM during the summer, nor during a thunderstorm due to risks with lightning strikes and flash flooding.[22]
- Flash floods can occur at any time of the year, but are most frequent from May to September. In addition, they can also cause rock slides to occur, so be mindful of your environment to avoid them and stay safe.
- Don't stand where rocks have previously fallen during a rock slide.
- Current weather and road conditions can be found by calling 928-638-7496, or visiting the National Park Service's website at https://www.nps.gov/grca/planyourvisit/weather-condition.htm.
- Keep food off the ground in animal-proof containers while at camp. If you're leaving your pack unattended for any length of time, place your food in nylon stuff sacks before hanging them from tree branches. Alternatively, just keep all food in storage containers until you use it. This will prevent small animals from eating your supplies and possibly damaging your pack.[23]
- Do not feed any of the wildlife, or leave food unattended to be eaten by it. Violators will be given citations.
- Carry a trash bag to put all your waste in. Leaving any materials from supplies behind, including used toilet paper, is littering in the Grand Canyon. You are expected to take any trash you have from the canyon to disposal facilities back on the rim.[24]
- While at camp, make sure to hang your trash bag with the food sacks when unattended.
- Tell someone your hiking plans in case something happens. Let them know where your destination back on the rim of the Grand Canyon will be after you come back from a descent, and what day you should be arriving back home. If you'll be in a group, give them the name of the trip leader or permit holder if you aren't. If you happen to be injured, lost, or sick while out on a hike, someone will then be able to contact the proper rescue services to come help you.[25]
- Be sure to contact the person once you arrive back safely to let them know you're alright. The National Park Service is not accountable for the cost of rescue efforts sent out on your behalf, necessary or otherwise.
- Give the right of way to the mules you encounter. Mules are available to be ridden into the Grand Canyon, and they share the hiking trails with everyone else. When letting them pass by, step off the trail away from the edge of the canyon towards the uphill side, while standing perfectly quiet and still so as to not disturb them.[26]
- Wait to return to the trail until the last mule has gone past where you're standing.
- Although you will be hiking in a canyon, your hike will begin at an altitude of to above sea level. It is highly likely that you live in an area that is lower than this, so the oxygen supply will be less than you are accustomed to, which will make breathing difficult.
- Over 250 people every year require rescue from the Grand Canyon.
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| How to Relax Your Facial Muscles Posted: 21 May 2019 09:00 AM PDT Our facial expressions mirror our emotions and they often do so without us even knowing it. While this helps us communicate, it also means that our face tends to carry the signs and stress of our inner emotional life. Luckily, there are many ways to help relax these important muscles, ranging from whole-body approaches to minimize systemic stress to specific facial exercises that will help you release tension. EditUsing Relaxation Techniques - Take a break and notice your jaw muscles. The best way to prevent tension is to learn how to avoid clenching your jaw muscles in the first place. You may find that there are certain situations in which you clench your teeth or hold your face in an uncomfortable position. Pay attention to what these activities or moments are for you, notice them, and then stop tensing your face and jaw.[1]
- Bad habits are difficult to break. Be patient but persistent.
- Change your resting posture to minimize tension. When you're involved in a task while sitting at your desk or driving, do you ever find that your jaw is clenched? Reduce tension in your face and jaw by changing your mouth's resting position. Position your tongue at the roof of your mouth and let your bottom jaw hang open. Breathe deeply and regularly through your nose.[2]
- Many people will tense their jaw without realizing they are doing it.
- Practice progressive muscle relaxation to calm your facial muscles. Choose a quiet spot where you can sit or lie down. Take deep breaths and focus first on tightening the muscles in your forehead by raising your eyebrows as high as you can. Then relax. Next, furrow your brow as severely as you can. Then relax. From there, move on to your eyes. Squeeze them shut and then release them. Proceed through the rest of the muscles in your face, tightening and relaxing each group as you go.[3]
- Take the time at least once a day to focus on the muscles in your face, neck, and elsewhere so that you can get rid of tension before it causes pain or discomfort.
- By focusing on specific parts of your face and body, progressive relaxation can both increase your awareness of your body's stress and help you get rid of it, simultaneously.
- Extend the benefits of this by moving beyond your face, head, and neck to your whole body.
- Give yourself a massage to release tension. Using two hands if possible, begin with your lymph nodes, the area below your ears, and gently stroke downwards on both sides. Move upwards, massaging your chin and jaw muscles by moving your index and middle finger together in small, gentle circles. Follow this by moving on to your sinus area on either side of your nose, beneath your eyes, and then your eyebrows. End by massaging your forehead and your temples.[4]
- Use gentle, circular motions in each area of your face and avoid pushing too hard or it may become uncomfortable.
- Apply a warm washcloth to your skin or take a hot shower before massaging your face for additional relaxation.[5]
- Visit a spa for professional treatment to remove stress. A facial session with a professional masseuse or esthetician can help reduce tightness in your facial muscles. Book yourself a facial and a massage with a professional by searching online or asking friends for referrals. Ask them to focus on your head, neck and face to target your problem areas.[6]
- Unwilling or unable to pay for a spa treatment? Ask a friend, partner or family member if they can give you a facial massage.
- One drawback to this approach is that you won't learn how to relax the muscles on your own so the effects will short-lived.
EditExercising Your Facial Muscles - Stretch all the muscles in your face. Open your mouth as widely as you can. At the same time, crinkle your nose, furrow your brow, and scrunch your eyes so that they are closed tightly. Hold this for just a few seconds, then relax. Repeat this whole-face stretch as needed.[7]
- By tightening and stretching the muscles in your jaw and face, you are training them to relax.
- Unlike progressive relaxation, this exercise can be done anytime and anywhere (as long as you don't mind making funny faces to those around you.)
- Move your jaw three ways to loosen tension. The jaw often holds much of our stress. This can contribute to chronic problems in this area like pain and stiffness. You can stretch your jaw first by opening your mouth slightly and then gently pushing your lower jaw forward so that you have an exaggerated underbite. Then relax. Follow this by gently pushing your jaw to one side so that you have an exaggerated crooked underbite. Then relax. Repeat this for the other side.[8]
- This can also help stretch the muscles in your throat and neck.
- Stick out your tongue to relax your throat, mouth and jaw. Don't forget your tongue when you're doing these stretches. Stick your tongue all the way out of your mouth, stretching it downward. Relax and then repeat this stretch except this time stick it to one side, touching your cheek. Relax and repeat with the opposite side.[9]
- Stretch your tongue inside your mouth as well by pushing it against the inside of your cheeks on either side and bending it outwards while you push against your top and bottom teeth.
- Puff out your cheeks for an all-around facial stretch. Imagine that you're playing the trumpet and blow your cheeks out. Hold this pose, filling your entire mouth with air and pressure, for 20 seconds. You will feel it stretching your cheeks inside and out.[10]
- For an inverse stretch, suck your cheeks inwards while holding your lips together.
- Flare your nostrils to stretch the muscles surrounding it. Your nose may not need much massaging, but by flaring your nostrils in and out, you can flex and stretch the muscles around it, opening up your sinuses and working the muscles around your mouth and cheeks. Focus on your nostrils and concentrate on opening them up.[11]
- If you have difficulty with this, try breathing deeply through your nose as you watch yourself in a mirror and concentrate on noticing the movements your nostrils make.
EditReducing Stress and Tension Throughout Your Body - Meditate to reduce your overall stress level. The specific details and techniques of meditation can vary depending on which approach you choose, including Tai Chi, mantra meditation, guided meditation, and others. While there is more than one way to meditate, all of these forms share core practices that anyone can use with minimal practice, including:[12]
- Relaxed breathing. Deep, calm, and rhythmic breathing can help you calm your body and your mind.
- Comfortable body position. If sitting in a cross-legged position isn't your cup of tea, you can choose to lie down or sit in a comfortable chair. The most important thing is that your body should be able to relax.
- Focused attention. Objects of focus can include calming images, relaxing phrases (or mantras), a relaxing memory or even quiet music to help keep your mind from wandering back to its worries.
- Practice yoga to relax your whole body and mind. Use deep breathing and the body as its own form of resistance to help yourself stretch and flex the stress away. By improving the mind-body connection, fostering mindfulness, and stretching out tense muscles, yoga is a great way to get rid of stored-up stress. It's also an art and exercise form that anyone with moderate to good mobility can practice.[13]
- Try the Lion Pose to target your facial muscles by sitting on your heels with your knees spread and your hands on the floor pointing towards your feet. Look up at the ceiling while opening your eyes and mouth as wide as you can, before relaxing your face.[14]
- Yoga classes or online videos are a great way to familiarize yourself with this relaxing and healthy activity.
- Exercise regularly to release endorphins. Maintaining physical health is an important part of your overall emotional well-being. As little as 20 minutes a day of walking can help reduce anxiety and stress and trigger the release of endorphins (your body's own natural painkillers and mood elevators). More strenuous exercise, such as running, may magnify these benefits.[15]
- When you exercise, you begin to breathe regularly and your mind focuses, helping you to automatically reduce the stress and worry you feel.
- Go outdoors to calm your mind. Spending time surrounded by trees and other living plants can actually help alleviate physical signs of stress, lowering things like blood pressure and cortisol, the body's stress hormone. If you can get yourself to a wooded area, these effects may be even greater in forests.[16]
- Take a walk or a jog outside, breathe some fresh air, and listen to birds to reap the rewards of the great outdoors.
- Sometimes tense facial muscles or facial tics are not simply related to stress. They could be a sign of a more serious TMJ disorder. These symptoms could also be side effects from medications you may be taking. If you suspect there is something more serious going on, you should talk to your doctor.
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| How to Write Faster Posted: 21 May 2019 01:00 AM PDT If you want to improve your writing speed, there are several steps that you can take to improve your efficiency and get assignments done faster. First, you'll want to do all of your research and organize your thoughts in an outline form. From there, you can set realistic goals for yourself and continue to practice until you improve. If you're struggling with the act of writing with a pen and paper, you should make sure that you're comfortable and have the right writing tools. With the right amount of practice and repetition, you can improve your writing speed. EditFinishing Writing Assignments Quicker - Set realistic goals and deadlines for yourself. If you are newer at writing or aren't used to writing on a deadline, there's a good possibility you'll be slower at writing than someone with more experience. Set goals that make sense for you and are within your ability. If you set a goal and you are stressed or feel like meeting the goal is impossible, set lighter goals for yourself.[1]
- Set incrementally higher goals for yourself rather than taking on too much too fast.
- If you haven't written a lot in the past, you won't be able to write quickly without practice.
- For instance, you can set a goal that you'll have a certain number of pages or words completed within a day. If you're still working on building speed, daily goals can feel more manageable than more short-term ones (such as hourly goals).
- Use a timer to help meet your goals. In order to improve your writing speed, you'll need a way to measure if you're improving. Set a timer to the goal that you set for yourself earlier and try to meet your goal within the allotted time. If you don't have a stopwatch or timer, there are apps that were created specifically for that purpose.[2]
- Don't let the timer stress you out. It's merely there to remind you of how much time you're spending on an assignment.
- Determine the time of day that you're most productive. Some people write faster and more efficiently in the morning, while others excel at night. Try writing in both settings and determine which time feels best for you. Then, try to get as much writing done as you can during the times of day when you're most productive.[3]
- Even if you're a night owl, you may still be more productive in the morning. Write during different parts of the day to see what works best for you.
- Write an outline for your assignment. Read the prompt or assignment so you know what you have to write. Perform research and plot out the main points in your essay, paper, or story in an outline form. Determine what you want to include in your writing, and then write 2-3 sentences, or subpoints, within those main points. This will keep your writing precise and on topic, which will reduce the amount you need to delete or edit later.[4]
- For example, the main points of your article could be something like, "Describing circuits" and "Powering Electronics." "Describing circuits" could include points like "Explaining a simple circuit" and "Completing a circuit."
- Researching things in the middle of writing wastes valuable time.
- Include your sources in your outline to save time, especially if you have to make citations later. If you're using electronic sources, bookmark them on your computer. Include notes in your outline about how you're going to use your sources and what information you hope to take from them.
- Write your first draft quickly and revisit it for edits. Write concisely and accurately, but don't obsess about spelling or grammar on the first draft. Instead, write your first draft and then come back and edit and review the writing later. This will allow you to get the bulk of the work out of the way and enable you to concentrate on grammar and spelling the second time around.[5]
- Wasting time on smaller details can drain time and make the entire writing process much longer.
- If you find yourself stuck in a section, move past it and revisit it later with a fresh mind.
- Minimize the distractions around you. Distractions like surfing the web, TV, or open chat programs can hinder your efficiency and slow down your writing speed. Find a solitary space where you can write and won't be distracted by the things going on around you.[6]
- Clearing the clutter off your writing desk may also minimize distractions and improve your efficiency.
- If you can, put away your phone, tablet, or other devices you might be tempted to use to check social media or browse the web. You can also use productivity apps or extensions (like StayFocused) that temporarily cut off your access to time-wasting websites.
EditImproving Your Handwriting Speed - Maintain good posture. Straighten your back and make sure that your feet are resting flat on the floor. Your lower back and hips should be fully supported by the chair that you're sitting in. Both your knees and your elbows should be bent and you should feel comfortable while you sit. Maintain this posture to reduce fatigue and improve stamina as you write.[7]
- Whenever you feel yourself slouching, adjust your posture so you're sitting correctly.
- If your chair is too low or your desk is too high, you may need to purchase new furniture.
- Maintaining good posture is also beneficial for your back and hips.
- Hold the pen or pencil in a way that's comfortable for you. The way that you grip your pencil doesn't have as much of an impact on your writing speed as your comfort does. When writing, make sure that your hand is in a comfortable position and doesn't cramp or get fatigued as you write. If it does, consider switching the way that you're holding the pencil or pen to improve your writing speed.[8]
- The traditional way to hold a pen or pencil is to support the pen in between your index finger and thumb while the pen rests on your middle finger.
- Angling the paper in a different way may also feel more comfortable for you.
- Use a pen or pencil that doesn't require you to press down hard. If you have to press down hard as you write, your hand will get fatigued faster. Find a pen that isn't so thin that it's hard to grip, but that isn't so thick that writing is uncomfortable.[9]
- A gel pen may be easier to write with than a ballpoint pen.
- A mechanical pencil requires less force to write with than a traditional pencil.
- You can purchase a pencil or pen grip to make your writing tool thicker.
- Use shorthand if you aren't writing for an assignment. Methods like Pitman Shorthand and Gregg Shorthand use symbols to represent words, letters, and punctuation. Most of these symbols are quicker and easier to write than letters and words in English and could vastly improve your writing speed. Research and learn how to use either of these shorthand methods online or at a library.[10]
- Keep in mind that these shorthand methods aren't known by everyone and can't be used for assignments or on tests.
- It may take several weeks or even months to master these shorthand methods.
- Keep practicing. Practice every day to improve the speed and the appearance of your handwriting. The more that you do it, the quicker and neater your handwriting will become. You can try writing at home, or transcribing notes quickly in the middle of class. Use the things that work and avoid things that slow you down.[11]
- If you still aren't improving after trying everything, talk to a teacher and see if they have any techniques that may help you.
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