Walking up Mountain Spring

This summer, I fell in love with walking up Mountain Spring. Located at the top of Widcombe Drive in Kingston, this challenging hill has become a meeting place for Jamaicans of all walks of life who are interested in their health, well-being and peace of mind.

On any given morning or evening, you will find scores of people, from kids to grandparents, from the super fit to the physically challenged breathing their way up this mountain, determined to conquer its mighty gradient, its twists and turns to make their way to the top, to be rewarded by the most spectacular view of Kingston Harbour.

Start where you are

What is great about Mountain Spring is that you can start where you are. If you are just getting back to a fitness routine, you do not need to walk up it fast, or finish it on your first try. You can take it at your own pace and do what you can, increasing your distance each time.

If you are in great shape, this is the perfect place to challenge yourself and take your fitness to the next level by alternating running and walking up the hill. This is called interval training and is the best way to push you out of your comfort zone and into a higher level of fitness.

Mountain-walking tips

Whatever fitness level you are at, do remember the following when you walk Mountain Spring or any incline.

Make sure you are properly hydrated.

Drink at least 8oz of water before and after you do your workout.

Wear proper exercise shoes with support and cushioning.

Find a slow and steady breath, preferably breathing in and out of the nose. As this hill gets more difficult, you can switch to breathing in through the nose and out through the mouth. Never 'mouth breathe' only, this will drive the heart rate up and put you in panic mode. The deeper you breathe, the easier the hill will become.

Use this as a time to think positive thoughts, to be in gratitude and enjoy the beauty around you. Don't dwell on negative thoughts, gossip and idle talk. Use your time wisely.

Always engage your 'core' muscles going up and coming down the mountain by gently engaging the lower abs and tucking the tailbone forward.

When coming down this hill, it is extremely important to bend your knees and keep your abs tight as the incline can be very hard on your knees and hip joints.

Always stretch your hamstrings, quadriceps and lower back when you have finished your walk.

Sharon McConnell-Feanny is a certified yoga instructor and co-owner of Shakti Mind Body Fitness. She has more than 25 years experience in health and fitness; email: yourhealth@gleanerjm.com.