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When first beginning to use HumanaNatura’s Natural Exercise technique, we often have many questions, especially when regular exercise is a new practice in our lives. One common and recurring area is needed gear and equipment, especially as we turn to all-day and multi-day walking and backpacking.
The sample gear lists we have provided below summarize typically needed equipment – first for our calisthenics exercises and then for walking at the basic, intermediate, and advanced levels. Please use the lists for guidance, but do make changes based on your personal needs and circumstances .
Please also note that we normally recommend fitness clothing made from synthetic fabrics, due to their superior performance and often modest cost, and especially as your Natural Exercise practice progresses to the intermediate and advanced levels.
All Levels: Calisthenics Gear
- HumanaNatura calisthenics guide & poster
- Workout mat for floor exercises
- Loose-fitting or flexible pants & top
- Athletic-support bra (women)
- Athletic-support briefs (men)
- Optional: cross-training shoes & socks
- Optional: doorway bar for pull-ups
Basic Level: Daily Walking Gear (up to 3 hours)
- Comfortable walking shoes & socks
- Loose-fitting or flexible pants & top
- Your favorite undergarments
- Extra clothing layers as needed
- Hat for warmth or sun protection
- Sunglasses for bright sun
- Gloves for colder conditions
- Half-liter or more of water
- Light snack if needed
- Wallet with ID, medical info, etc.
- Charged mobile phone
- Small pack for hands-free walking
Intermediate Level: Day Walking or Hiking Gear (3-8 hours)
- Comfortable walking shoes & socks
- Loose-fitting or flexible pants & top
- Your favorite undergarments
- Waterproof shell – pants & hooded top
- Extra clothing layers as needed
- Hat for warmth or sun protection
- Sunglasses for bright sun
- Gloves for colder conditions
- Two liters or more of water
- Food for meals & snacks
- Sunscreen & bug repellant
- First aid kit
- Map & compass if route unfamiliar
- Wallet with ID, medical info, etc.
- Charged mobile phone
- 20-30 liter pack for hands-free walking
- Optional: change of socks
- Optional: trekking poles
Advanced Level: Backpacking Gear (Overnight & multi-day)
- 50-60 liter backpack
- Sleeping bag (rated to expected low temp)
- Sleeping pad (foam or inflatable)
- Lightweight tent or bivy/tarp combo
- Trekking poles (pair)
- Bear can or ~10-liter stuff-sack/hanging cord (for food & toiletries)
- Two ~10-liter waterproof stuff-sacks (for sleeping bag and clothing)
- Water bladder or containers (2-3 liters)
- Backup water container (1-2 liters, collapsible)
- Pair of sturdy but comfortable hiking shoes
- Pair of lightweight sandals (for water crossings and camp)
- Waterproof shell (hooded jacket and pants)
- Medium-weight pair of gloves
- Insulating layer (top and pants)
- Hiking pants or shorts
- Two long sleeve tee-shirts
- Two athletic underwear
- Two athletic bras (women)
- Two pairs hiking socks
- One pair thermal socks (for sleeping)
- Collapsible sun hat
- Thermal hat
- Quick dry towel
- First aid kit (including foot aids)
- Needed medications
- Sun screen
- Lip balm
- Bug repellent
- Hiking watch
- Compass (usually part of hiking watch)
- Map (in see-thru plastic bag)
- Water purification system
- Toiletry kit
- Go-to kit (in see-thru plastic bag): bug net, headlamp, lightweight clothesline, lighter, fire-starter, whistle, single blade knife. hand sanitizer, sun glasses, charged phone (in small sealed plastic bag), wallet with ID, medical info, etc. (in small sealed plastic bag)
- Small trash bag (leave no trace)
- Food & water as needed
- Optional: cooking system, bowl, cup, spork (spoon-fork combo)
- Optional: diary and pen (in see-thru plastic bag)
- Optional: altimeter (usually part of hiking watch)
- Optional: GPS system
- Optional: tracking/distress alert system
- Optional: solar battery charger
- Note: this list is intended as a general guide for backpacking in warm to cool conditions, not for winter conditions or moutaineering
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