I tried climbing a mountain for the first time, and I really loved it. I guess during the trek, I had a hard time physically going up and down the mountain and felt my heartbeat speed up and sometimes I run out of breath, but I have so many pleasant memories. Why? In my case, one of the reasons for my pleasant memories is a friend who has a lot of climbing experience. She led the way over the entirely of our excursion and took care of the food. Thanks to her leadership, I didn’t feel tired physically or mentally.

However, the biggest reason was that I enjoyed forest bathing. Usually I try to walk through greenery and parks in my neighborhood, but it is hard for city people like me to walk in a dense forest hearing the sound of water flowing from the mountaintop.

It is said that forest bathing has positive effects on you from both spiritual and scientific standpoints. You feel relaxed when you see rich green trees and hear the murmur of a stream, but it isn’t only that. While you are in the forest, especially in a forest full of conifers like pine and Japanese cypress, you are surrounded by large amounts of phytoncide, an organic compound derived from plants. Phytoncide is a volatile substance with antimicrobial properties. Those brisk and refreshing scents characteristic of forests is what we call phytoncide. The life force of trees is immeasurable, and I think that’s why the Japanese have been in awe of the nature and worshiped it as a god. In addition, according to some research, forest bathing activates your natural killer cells, which supposedly exert anticancer effects. In Japan, forest bathing used as medicine is called forest therapy and more than 50 forests in Japan are designated as forest therapy bases.

Now you want to go out for a trek, don’t you?
Well, even if you climb a small mountain requiring only 2 hours to reach the summit, you can’t go without taking some supplies. When you go on a trek, you need to prepare for it. However, it’s too soon for us beginners to buy a whole set of climbing gear. So, I would like to suggest a minimum set of trekking equipment for beginners.

Essential Equipment
Trekking shoes: be sure to choose a pair of shoes that fit your feet.
Stick(s): helps to support your body when going and down the steep slopes. It is advisable to have a pair.
Daypack: a large backpack made from strong materials.
Clothing: basically, long sleeve top and long trousers that are light and airy.
Headwear & gloves: the gloves in the photo top right are embossed for gardening. Available at 100-yen shops.
Rainwear: since the weather can change at any time, a poncho is recommended. It’s also available at 100-yen shops.
Water: a liter for drinking, and more for cooking will be required.

First-aid kit: including band-aids, an anticeptic, gauze, drugs, etc.
Meals: hot meal are better since you feel cold after sweating.
Emergency food: high-calorie foods such as chocolate, energy bars, and sweets.
Map, camera, smart phone; your smart phone may work as a GPS device.
Electric torch: a small electric lamp will work well if it is dark.
Picnic mats: plastic sheet is available at 100-yen shops.

Additional Equipment
Towel, underwear: extra clothing to change into when sweating a lot or stopping by onsen on the way home.
Portable stove: good for making hot meals.
Amino acid tablets: taking several doses totaling 2000 mg of amino acids will help you recover from fatigue.
Bear bell: my friend had one. Actually, it helped me follow her.
Sunblock, bug spray, emergency blanket.
Plastic bags & toilet paper roll: for emergency.

Now you have everything you need. So let’s go out! It would be better if you choose a day with good weather. If there is a sudden change in the weather or an emergency health problem, you should go back down the mountain. You should never try to hang in there. In trekking, the most important thing is to get in touch with nature and have fun.

Now I have a place where I really want to trek as soon as possible. After I complete my planned trek, I will write a report about it.

Reported by Yukari Aoike, Sugahara Institute