Seriously. Go outdoors, walk around and enjoy Mother Nature. It's a terrific form of exercise and you've got the perfect place to do it.

“It doesn't get any better than hiking in San Diego County. We have access to the beaches, the desert and the mountains,” says avid hiker Steve Hunt of Ramona, who is a certified outings leader with the San Diego chapter of the Sierra Club. “If you can walk, you can hike. You just change the setting.”

The definition of hiking is very broad. It can be a quick jaunt into a neighborhood canyon, a trek along one of the trails at Mission Trails Regional Park or a climb up to Palomar Mountain.

“San Diego County offers hiking opportunities for the novice as well as the more advanced hiker,” says Fabio Comana, exercise physiologist for the San Diego-based American Council on Exercise (ACE). “Just remember, the further off the beaten path you go, the more prepared for the unexpected you must be.”

Here's some basic hiking information to turn your workout into an outdoor adventure.

HEALTH/FITNESS BENEFITS:
Hiking offers great low-impact cardiovascular exercise. It can help lower blood pressure, improve cholesterol levels, burn calories, strengthen bones and tone muscles.

Outdoor treks also provide some needed emotional and psychological benefits.

“We're victims of being cooped up in our office space or home. Hiking is a great opportunity to break out of that monotony, breathe some fresh air, look at beautiful scenery and release the stress from our everyday grind,” Comana says. “Hiking offers something you can't get running on a treadmill.”

CALORIES BURNED:
According to the American Council on Exercise, a 145-pound person, walking at about 3 mph on a low-grade trail with slight rolling hills burns about five or six calories per minute. A 185-pound person walking the same pace and trail burns about seven calories per minute.

On a more challenging hike, with steeper terrain and walking at about 3 mph, a 145-pound person burns about eight or nine calories per minute, while a 185-pound person burns 10 or 11 calories per minute.

Adding a 10-pound backpack burns an additional one or two calories per minute.

WHO IS HIKING GOOD FOR?
Almost anyone of any age who enjoys the outdoors and nature. Hiking is a good cross-training activity. It's especially great for families to do together.

WHO IS HIKING NOT GOOD FOR?
May not be good for people with medical problems including cardiovascular disease, respiratory illness and for anyone very sensitive to allergens. Hiking is probably not appropriate for people with certain physical limitations, including musculoskeletal problems of the lower extremities, severe arthritis or balance issues.

If you have any medical or physical problems, talk to your medical practitioner before setting out on any hike.

HOW TO START:
Through local hiking groups or guidebooks, find a trail or path recommended for beginners. There are plenty of them in the county that are well patrolled, graded and safe.

For your first few hikes, keep the distance relatively short, one to two miles, and the terrain fairly level.

Elevation of “up to 7 to 9 degrees is enough of a challenge to begin with,” Comana says.

In guidebooks, hikes are often rated according to difficulty from 1 to 10, 10 being the toughest. Hunt suggests starting with hikes rated a 2 or 3.

“It's better to start small and build from there. You need to know your limitations,” he says.

RECOMMENDED SUPPLEMENTAL EXERCISES OR ACTIVITIES:
Any type of aerobic exercise will help improve your cardiovascular health, which can benefit your hiking skills and endurance.

“Do aerobic activities that mimic the hiking movement such as using the treadmill with an incline or the step (machine),” Comana says.

It's also important to do exercises that strengthen the core and lower extremities.

HOW TO PROGRESS AND ADD CHALLENGE:
“You can make a hard hike even harder by adding weight and going faster,” Hunt says.

Increase your distance by about 10 percent per week. If it becomes too difficult, cut back a bit.

“You want it to be challenging, but you need to make sure it's still enjoyable,” Comana says.

After you've increased your distance to a longer trek, pump up the intensity and look for more challenging hills and terrain. Try carrying a backpack for added weight. However, don't try increasing both the distance and intensity at the same time. Master one before the other.

EQUIPMENT NEEDED:
“Don't skimp on your hiking boots or shoes,” says Hunt, who recommends buying hiking footwear from a store that specializes in outdoor gear and can professionally fit you.

Look for shoes or boots that offer good ankle support, a sturdy outer sole for gripping rocks on trails and are breathable and flexible but stiff enough to provide good traction. Expect to pay at least $50 and as much as $200 for hiking boots.

Socks should be wool to help wick away moisture, reduce friction and cushion the feet. Dress in layers of breathable, durable clothing. Wear a hat, sunglasses and sunscreen.

You'll need a day pack or fanny pack. Fill it with: A small first-aid kit; a waterproof jacket; water, about two liters for a short hike; a snack; a compass (learn how to use it before you start out); cell phone and GPS device (don't depend solely on these gadgets to help you since there may be no reception in the wilderness); a knife; a flashlight; and sunscreen.

Optional: A hiking stick or trekking pole (one or a pair) to give you extra stability and balance and help you make your way through thick brush.