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