Hiking is meant to be an enjoyable outing in the great outdoors. A hiker doesn't necessarily need to develop a heavy workout schedule to get in top form, but he does need to be in reasonably good shape so he's enjoys the experience. Following a simple plan to shape up will improve overall health and happiness, plus it will come in handy when tackling our mountains.
Before embarking on any exercise routine or venturing outdoors, be sure to speak with your health care provider about your unique health considerations. Pay attention to your cardiac health and make sure your body can handle the rigors of exercise and mountain hiking. Increasing your activity is good for you in almost all cases, but make sure you speak with your doctor first.
To start, go for a walk. If you want to go hiking, start by taking daily walks. Increase the distance over time. Many hiking trails in Colorado are 5-15 miles long so build your mileage up to where you can handle the distance. If you live in a city, remember that your daily walks are most likely on level terrain at lower elevations. If you plan to hike 5 miles in mountainous terrain at high elevations, be able to walk 10 miles on flat ground at lower elevations. This isn't "absolutely required", but instead is a good strategy to build your capabilities and prepare for the adventure ahead. Nobody wants to take the time & trouble to go hiking only to find out the primary experience consisted of sucking wind and feeling awful.
Also, it would be a good idea to carry a backpack with the approximate weight of what you will carry outdoors. Carrying a backpack changes your posture and puts stress on different areas of your body. Be used to carrying a backpack and it will be second nature when you go on that hike.
A side note about starting an exercise routine. People often discover that starting a routine makes them feel worse in the short term. Their muscles hurt, they struggle, etc. This author has found that the first two weeks are the worst and the best strategy is to "grin and bear it". In about two weeks you will notice an improvement in both capability and how you feel overall. That improvement will provide motivation to keep going. Endure the first couple of weeks and the rest will take care of itself. Beyond the generalities, there are specific things you can do to improve your hiking ability. As noted above, be sure to talk with your health care provider before starting any exercise routine.
Start by stretching: Stretching adds muscle elasticity which in turn prevents injury. It also warms up your muscles, further reducing the chance of injury. A side note about stretching. A LOT of people have low back pain. If you do and your doctors tells you "nothing is damaged or broken", then the likely cause is poor flexibility. People are often surprised to learn that a common reason for low back pain is poor hip flexibility. This author had terrible low back pain which was cured through yoga. Don't underestimate the importance of flexibility to overall health and wellness.
Aerobic Capacity: Nothing raises aerobic capacity like jogging. A great side benefit is increased leg and back strength which you will need when tackling mountainous terrain. Cycling is also very good, but jogging is better. This author actually prefers cycling because the greater change of scenery provides more enjoyment and a richer experience. If you choose cycling, note that you will need to do a little more than if you were jogging, which to someone like this author is actually easier because of the enjoyment of seeing more places.
Instead of recommending daily aerobic exercise, which is clearly best, our position is to be mindful of the fact most of us have busy lives. Go as often as you can and try to go 4-5 times each week. As for distance, go as far as you can and build up distance over time. Novice runners can start with a walk that includes light running, then run a little more each time until it's a run and not a walk-run. As you improve, see if you can find some uphill terrain. Some prefer mornings while others like mid-day or evenings. There are plenty of experts that advocate one time of day as better. Our position is to go when you want to go and it fits with your personal schedule, because that strategy is more likely to result in going regularly.
Leg Strength: Squats, lunges, running, cycling, weightlifting that targets your low back and legs
Back Strength: Rows (stand up, bend forward, lift weights both up and out); Extensions (lay on your stomach and lift head & legs), sit ups
Core Strength: Sit ups, crunches, running, yoga cat & cow poses, lunges
Shoulder Strength: Overhead press with weights, lateral raises with weights, push-ups, chin-ups
Bottom Line: Hiking can be a chore or a pleasure depending on your physical conditioning. This article isn't meant to be a catch-all of everything you should do. Our goal is to outline some basic, common sense strategies to improve aerobic capacity and strength, which will make your outing an enjoyable experience. Consult your doctor, join a health club and let the experts recommend more targeted exercises, join a class like aerobics or yoga, pay attention to your body and note where improvement is needed. Then get out there and enjoy our beautiful mountains.
Outdoor-Colorado.com is an Colorado outdoor adventure website with hiking trails, outdoor recreation information and knowledge articles related to outdoor adventure. The author is an experienced adventurer, hiker and mountaineer who offers his experience and knowledge to like minded adventurers and those wanting to learn and experience the outdoor adventure lifestyle.
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