Active August: Hiking Fitness

Hi my lovelies! The first article in this month's “Active August” series, after all, summer bodies are made in the winter. Other than weight-loss benefits, being active is so beneficial to overall health and wellbeing. It aids in energy, the release of healthy hormones, helps clear the mind, and is a great immune booster, but you already knew that. Delving into hiking, which by the way is my favourite activity, is also great on another level: getting in natural vitamin D, fresh air and just binding with nature. It’s a wonderful way to ground yourself and challenge your capabilities, which provides a sense of self-achievement. This in turn is a free and freeing psychological advantage as well.

Hiking always seems easy, you’re just walking, right? Not entirely. Hiking is a form of cardio, strength, and aerobic training all in one (depending on the hiking type, of course). It requires physical capabilities which are not always present on the first or second hike attempt. Therefore I have compiled some basic starting points and exercises to get you to that waterfall, through that forest, and up that mountain.

So first off, you have to walk. I know it seems like such an everyday thing, but have you tried walking a 5 km continuously? It’s not as easy in the beginning, so baby steps are always a great starting point, see my article “Walk with me” for more on this. From walking, a natural booster would be running, just to up your fitness level even more in order to tackle that hike. However, I know running does not appeal to everyone, so I have compiled alternative exercise types that will help with both fitness and strength. Strength is important, especially in your core and legs, due to hiking having an incline and some climbing effort is required. This puts a lot of strain on your glutes, core, hamstrings, and calves, so to avoid injury, it is best to practice strength training. The following exercises are great for overall strength and cardio improvement and a preparation type for hiking.

1. Mountain climbers (it’s all in the name)

2. Goblet squats (great for strengthening big leg muscles types such as quads and glutes.)

3. Jumping jacks

4. Downhill lunges (my downfall in hiking is that I fall down when coming down, so practicing both stability and strength is a way to avoid this.)

5. Step-ups

6. Climbing stairs

7. Kettlebell deadlifts (great for overall, but it also strengthens your back which aids in posture and your ability to carry a backpack filled with your water bottles and sunscreen. This can get heavy, you might have to carry a few kgs extra with you on your back, so best to strengthen over strain.)

8. Sit-ups

9. Uphill/incline sprints

10. Squat jumps jog back (strength, cardio, and agility)

11. Yoga (wonderful for core strength, but also flexibility which helps a lot in recovering sore muscles after a hike. Stretches are a must after a far hike, due to exerted pressure on the entire body. Yoga is also a subconscious meditation means that helps mental strength when it comes to challenging hiking routes.)

12. Breathing (although not technically an exercise, hiking has a toll on the respiratory system, due to cardio and strength being practiced, but also due to small altitude changes taking place when moving up a mountain. Having the proper breathing pattern really helps to push through, without exhausting yourself.

These exercises can be incorporated into your regular exercise routine, or you can create one through incorporating the exercises together. Here are two routines to help you on the journey:

Routine 1

Warm-up: 2-3 km run

Set 1: 100 reps mountain climbers

: 40 reps jumping jacks

: 20 sit-ups

Repeat 4 times

Set 2: 15 Goblet squats

: 20 downhill lunges (10 on each side, or 15 if you’re feeling energized)

: 15 Squat Jumps, jog back

Repeat 4 times

Set 3: Warm-down stretch. Do about 10-15 minute stretches on the legs especially. I would recommend the pigeon pose be one of the stretches.

Routine 2 (an easier beginner routine)

Warm-up: 3-4 km walk

Set 1: 15 Sit-ups

: 30 seconds-1 minute plank

: 50 mountain climbers

Repeat 3 times

Set 2: 15 Goblet squats

: 15 Deadlifts

: 16-20 downhill lunges (8-10 on each side)

: 60 step-ups

Repeat 3 times

Set 3: Walking 2-3 km

Warm-down: stretch it out.

There you have it my lovelies, see you next week for another “Active August” surprise.

• B x