Tips for Healthy Hiking

Tips for Healthy Hiking

Hiking is one of my favorite pastimes.  And it feels so much better when your body is ready to trek up a mountain.  So how do you train for a hike? Here are some tips:

Pack Your Weight

Wear your pack when you train and put some weight in it.  If you know how much weight you’ll be carrying on hike day, build up to that quantity.  Getting a pack filled with weight can take time and extra effort.  If that’s getting in your way of prepping, start moving without the pack.

Trekking Poles

Trekking poles are a lifesaver.  If you want to hike into your 70’s and 80’s you want to get trekking poles today.  Not only do they save your knees, but they turn the hike into a more full-body workout.  On a typical hike, the arms aren’t that involved.  Add trekking poles and now your arms and shoulders get a workout too.

Cardio

Any hike will feel better if you are ready for the cardio it will require.  You can build up by hiking, biking, running, or picking up the pace when you go for a walk.

Core

It’s easy to forget the core when we think about hiking, but it plays a big role in your balance and helping with the heft of the pack on your back.  (The weight of the pack should mostly be on your hips/pelvis—not your shoulders).  To train your core consider any version of plank—straight arm plank, side plank, mountain climbers, alternating arm raises while planking.  You’ll build strength and help your body stay upright (which can be hard in the final hours of a long descent).

Legs

All the tips above matter and will make your hike better, but hiking is really all about your legs.  If they aren’t properly prepped and don’t have the right balance of strength and flexibility, your hike will be much more challenging.  And, you want to ensure your hips, knees, and ankles work in alignment together.  If any one of those joints is a weak point, it can wreak havoc on the rest of them.  So consider the following moves:

Step Ups – Works balance, hip stability, joint alignment

Forward Heel Taps – Mimics coming down the mountain and helps increase ankle

flexibility

Single Leg Heel Lifts – Strengthens calves and ankles

Clock Lunges – Combines the strength and stretch combo we need in the legs and hips

Check out all the moves in this video.  And let us know your favorite hiking exercise.