Exercise and stretch to enjoy your hikes

 

We know that marathon runners and other sporting people exercise to keep their bodies in shape. And this does not mean runners only need to run. Each sport requires complete body fitness and all athletes understand the importance thereof. Which is why they incorporate both cardio and strength exercises in their regime.

Hiking not only takes us to places which reward our physical exertion with breathtaking views while at times taking our breath literally, it also allows us to stretch ourselves a bit more with some strenuous hikes which also give us a sense of achievement. However, for one to enjoy such achievement, one must be at a certain level of fitness, which may need you to train a bit more.

I know I have mentioned walking before, and while this can help, there is a bit more you can do. Walking, like running, is necessary for raising your heart rate, which will benefit you a lot on a hike. You probably can relate to the huffing and puffing you experience on ascents, and doing cardio can ease that. Cardio exercises are beneficial for your stamina, fitness and strength, both essential for hiking.

(Hiking requires full body strength - you need strong arms when climbing over boulders. Photo thanks to my newest recruit, Moeder)

Leg strength

In addition to cardio exercise, it is important to do strength exercises. Hiking requires full body strength. Depending on the type of trail, you may need to carry a big bag which requires a strong back, shoulders and even legs. Strong legs are very important as they must carry your whole body, and backpack where applicable. I am a true case study of why leg strength is important.

For the longest time I used to experience leg trembling each time I had to lift myself up on climbs. As my early years of hiking also included being terribly scared of heights, I attributed the trembling legs to my fear of heights. Isn’t it we know  that people tremble when they are scared? I cannot forget the rattle of the chains on the rock face during my climb when I did the Sentinel Peak hike many moons back. I still remember how fast I had to climb as I could feel my legs trembling and fearing the possibility of freezing somewhere in the middle of those chains. A physiotherapist friend mentioned leg weakness and somehow, I brushed that off. I was convinced she didn’t know what she was talking about. I went to gym almost everyday of the week except weekends, which were at times meant for hiking. How could she even think I could have week legs?

 (My trembling legs got those chains rattling. Photo from Drakensberg Hike Newsletter online) 

And for many years thereafter, I fell so many times during hikes that I earned the nickname, ‘Loop-en-val’. It didn’t require much for me to kiss the ground; just losing balance was enough! I even fell at home whenever I tripped or lost balance. It took coming back from a hectic multi-day hike with swollen knees, for me to know that I had weak legs. A hiking buddy referred me to a physiotherapist who could not believe that I hiked with such weak legs. My patience with the recommended leg exercises, coupled with consistency, led to me finally having strong legs and no longer falling at every hike. And yes, that name no longer exists; I don’t even think those who loved me enough to bless me with such a name still remember my falls.

Stretching

The worst thing we do as hikers and generally most people who exercise, is that we seldom stretch or, where we do, we don’t do it enough. Stretching after a hike is important as it helps the body to recuperate. You are likely to experience tired legs, sore muscles, arms (especially if you use poles), glutes, tight hamstrings and so on, after a hike. Check out post-hike stretches that target different parts of your body. Whatever you do, be gentle with your body and don’t do anything that causes you pain.

I promise to get some professionals to help design some leg strength exercises and stretches that I will share with you. I hope you never have to experience being 'loop-en-val' because that affects your hiking. Had I not been already in love with hiking when I started falling, I am sure I would have quit. 

I sincerely hope these posts are assisting you in your hiking journey. If there is any topic or hiking-related subject that you want addressed, please share in the comments. And remember to show some love by following and sharing this and other posts.

 

Td

 

 

 

It is not the mountains we conquer…

  

 

It is common for hikers to say they have conquered this and that mountain and the saying, ‘it is not the mountain we conquer but ourselves’ by New Zealand mountaineer and explorer, Sir Edmund Hillary - the first man to reach the top of Mt Everest (Wikipedia) - rings true in many ways for me. People often ask why I keep going back when some hikes are so demanding physically and emotionally, and my question to them is whether they quit doing life because it sometimes gets so difficult and demanding. This is often met with suggestions that I cannot compare life to a hike. I’m going to share how I see hiking as a depiction of the journey of life.

Facing your fears

I still remember how I had sworn that the Otter Trail, magnificent as it is (it is in almost every hiker’s bucket list), is one trail I will never attempt. This because of how rough the trail is, plus river crossings and my relationship with bodies of water. Then I hiked the Fish River Canyon where I faced all the fears I had and then some, and I decided it was time to face the mighty Otter Trail. It was to become one amazing hike albeit with its own emotional and physical challenges. Hiking the two trails saw me climbing the real mountains while at the same time dealing with some serious internal work which can be equated to climbing a mountain. And that, in many ways, drove the conquering the self home for me. I had to dig deeper and deeper each day to find the strength to go on at the Fish River Canyon. The Otter Trail has several river crossings, with the Bloukrans River being the one I dreaded the most. What with the stories you hear of people being washed away into sea and one of the tallest guys I know sharing that during their crossing, water came up to his chest. That is way above my head! 

Relying on yourself but knowing when to ask for help

For our group to reach Bloukrans at low tide, we had to start hiking at 4 am to cover the 10 km distance. There was a point I found myself walking alone with other people way ahead and others far behind. I walked for about 5 km alone. It was scary, but I knew I had to do it. And in life, there will be moments where you must do it on your own! Although being independent and self-reliant is necessary, some trails will humble you and teach you to ask for help and trust other people with your life. And you also need to know to extend a hand when someone needs it. Sometimes they may need an actual hand or you may need to share your food or medical supplies; they may also need you to just sit with them as they need to rest.

It is important to know when high tide is expected to avoid such situations. (A heartfelt thank you to the hikers' photographer, Tony Sibanda)

I cannot forget holding on to a man I couldn’t even see (it was dark) during Moshoeshoe Walk in Lesotho. And even with the Otter trail, after the Bloukrans crossing, there is a scary steep climb on a rock ledge. Climbing there was not easy, but having people around me gave me some comfort. And they were patient with me as I had to compose myself and gently plead with my leg to stop trembling so I can climb.

Doing life without expectations

My hope for you, as a beginner hiker, is that you will open yourself to absorbing the life lessons that trails have to offer. That you will allow yourself to be comfortable with not knowing what to expect at the next turn and accept that trails, just like life, have both their ups and downs. That you will accept that there will be times when you’ll think you’ll catch your breath, only to realise there is still an unforgiving uphill beckoning.  That you will be comfortable knowing that you may think that you’ve reached the peak, only  to realise that you still must go down into a valley and that on the other side of that valley, another mountain climb awaits you. That you will be comfortable knowing that you may sometimes need to go off the trail to experience some beautiful views. Sometimes in our life journeys, we must go through unexpected detours, and those may at times bring us the good we never imagined. I hope you will appreciate that you will not always be in control of situations, and that you don’t have to obsess with what you cannot control.

And when you come across a wobbly bridge, you choose how to deal with it.

Perseverance

I am reminded of my moment of denial, in Drakensberg, the day before we reached Mafadi peak - the highest in the country at 3,446 m. It had been a long day, and I was exhausted. I was walking with one lady I share a birthday with, so we call each other twin. As we turned a corner, we heard someone calling from somewhere up a mountain that seemed too high to be reached by anyone, let alone me. I could barely make out who the person was. Given our location, it didn’t make sense that he was one of us. I argued with the lady that the man was probably one of the Lesotho cattle herders and where he was, could be the peak we will be reaching the following day. I could not believe that I still had to climb up a scary gully to reach where he was. I remember saying, ‘there’s no way I’m going there, in fact, I don’t want to go there.’ I can still hear her voice: ‘Shee, Twin! A wa tsenwa (are you mad)? We are going there!’

And indeed, we had to go through that horrible pass, employing every ounce of our mental and physical strength because going back to where we started, was not an option. We reached the escarpment and found that we still had to walk further to the campsite.  A reminder that you don’t give up on your dream of reaching your goals just because it seems impossible; just because the road seems never ending with so many obstacles. And when it feels that your feet can no longer trudge, you don’t give up. You take a rest if necessary, or you just slow down, breathe and take it one step at a time, all the while still listening to your body - something we often neglect in our lives, until the body gives in to dis-ease. And sometimes, all you need do is ask for help.

Not only did I climb up that terrifying terrain, it was waiting for me again on the way down. 

 Being present

I have been asked why I say hiking is healing when it can be so dangerous. That possibility of danger demands your presence and an awareness of your surroundings. Our hectic lives with all the noise and multitasking do not allow for that presence and awareness. We don’t even get to taste and appreciate the food we eat as we just throw it into our mouths mindlessly. When you hike, you follow a trail, which, if you’re not observant, you may lose. You must follow markings as not all the paths will lead you to your destination. A terrain may be slippery, rocky, have grass or exposed roots or even require you to cross a wobbly bridge. All these require your full presence, leaving no space for you to think about your debts, stressful job, relationships or your pending timelines.

Lastly

There are still more life lessons to be taken from hikes, but I will stop here. Just remember, life is like a long hike with winding paths, ups and downs, uneven terrain, storms, rivers to cross, mountains to climb and more. Learning to go through it while breathing and gently putting one foot in front of another, and being grateful for the simple blessings, can make the journey memorable and pleasurable. While we are forced to do a lot ourselves, we also need each other. Be kind to those who need help and grateful to those who assist you.

 At the end of it all, the beautiful views make it all worth going back to, again and again.

 

Td

Slackpacking - my latest poison!

 

I was so fired up at the thought of writing about my now preferred way of multiday hiking and I remembered a time when I really enjoyed backpacking. I’m not referring to camping as such, as that relationship has forever been complicated. Just carrying that big backpack used to be a source of pride; I loved that I could carry my house on my back over several days. Well, maybe part of the house, considering that some trails offer huts. How can I forget the hike to SA’s highest peak in 2015? I remember after reaching the Mafadi peak, some of the not yet spoken for ladies and gents suggesting that reaching Mafadi would be added to their specifications for eligible courters. I wonder if that still stands.

Most of the hiking destinations offering stunning views accessible only on foot are also not the easiest. Dealing with a heavy backpack and knowing that you must still set up a tent and cook, can be a joy killer. I still have trauma from the Fish River Canyon hike in Namibia. Crawling in and out of the tent was torture, with my knees threatening my prospects of continuing the hike each day. Add to that a fall on my face with that monstrous bag going over my head, and a blue eye as a bonus. I understand the trail has a slackpacking option now, offering a better experience of the largest canyon in Africa and the second largest in the world.

The Fish River Canyon offers awe inspiring views, but it's not an easy hike.

Anyway, I’m excited to share a bit about slackpacking. For those beginner hikers who are still not comfortable with carrying the big backpack and setting up camp, this may be your answer to experiencing multiday hikes. This is an easier way of backpacking, an answer to all the cheese girls and boys out there. While backpacking requires one to carry all their necessities on the back, with slackpacking, all you carry is what you need for the day, while the rest of the stuff is transported to your next destination. Even where there are no huts, your tent will be ferried to the next destination and in some cases, your hosts will set it up for you and you will be greeted with a hot meal and some hot water (albeit rationed) for your bath. That tends to reduce the discomfort that comes with sleeping in a tent – that is if your relationship with tents is anything like mine. 

Uncatered option

The first form is what I mentioned above where there is camping involved. The next form is where hikers move from one hut to another without catering. Here, you may provide your own food, cooking utensils and sleeping bags. While you will hike with only your day backpack, you still need to make your own food on arrival. There is usually a limit on how much you can pack since each hiker may be allocated a container that can only accommodate a specified weight. Make your own research so you pack accordingly.

Catered slackpacking

One of my best hikes must be the one I did in Mpondo, not only for the views, but more for how one got to be immersed in the local Xhosa culture. Picture being hosted by locals in their homes. They avail one house (depending on your number), normally a rondavel, and provide mattresses and blankets. We enjoyed freshly cooked traditional food and the seafood lovers were treated to a bucket of mussels almost every day. Me and my issue with all things shelled! We were treated to entertainment in the form of traditional dance while local crafters sold their wares. I still love the idea. And I owe myself a Coffee Bay hike. It was initially for sentiment, and now it will be in memory of a brother whose transcendence I only learnt of after he was buried – may his soul rest in peace.

And then there's luxury!

Lately there’s hiking destinations that offer hikers luxury on another level where they are accommodated in lodges while bags are transferred daily. Hikers don’t normally care about white sheets and stuff, but I must confess, a hot shower or bath after a hike, followed by a three-course dinner and a proper bed, is not bad at all. Add calamari tasting and a sunset cruise to that and you forget you’re on a multiday hike. This is not something I can do often, but it is a reward of sorts, so treating yourself to one of these occasionally should work. Oh, and this does not come cheap!

This here before a hike is pure bliss!

Advantages of slackpacking

• Carrying a light weight means you can increase your pace if there’s a need
• It lightens the impact of a gruelling hike
• Makes multiday hiking accessible to more people
• Allows photography enthusiasts to carry their cameras and capture the amazing landscapes
• And it just makes multiday hiking less cumbersome

And grannies can play as much as they like!