Hiking Readiness 2023

Supplement to Out There Outdoors May/June Article

​Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you are climbing it. - Andy Rooney

Bagley Lakes, Mt. Baker, WA

Pre-hike checklist: hiking boots and wool socks, favorite trekking poles, 10 essentials, light-weight pack, pocketknife, camera (and many more…) While there may be other preferred odds and ends to include alongside your favorite gear, you're ready to hit the trails, right?

While these essentials are needed for comfort and safety, an often-overlooked 'essential' aspect of hiking and backcountry navigation is ensuring your capacity (i.e. physical fitness) is a good fit for the demands of the trail.  

The following 'top-10' activities and exercises will ensure you are improving your endurance, balance, strength, and overall capacity, improving your hiking tolerance and overall enjoyment while on the trail. 

​A few items for consideration before you begin:

• Start slow - consider performing 3-5 activity progressions on alternating days.  Target 10-15 repetitions and repeat 2-3 times total.
• Being mindful of hydration, nutrition, sleep and recovery is a great way to begin focusing on holistic health and wellness. 
• If you have not completed body weight or resisted exercises before you may be sore 24-48 hrs. after completing these progressions.  This is more often than not a normal response from the body.  While it may seem counter-intuitive, keep moving! A 20-30 min. walk is a great form of active recovery. ​
• Finally, have fun! While these videos are aimed at providing a bit of guidance and measures of performance, feel free to explore different movements, appreciating the differences between body type, size, age, and tolerance to movement.  Not every body and joint has the same capacity... and that's okay.  Modify and explore when and where appropriate.  Our bodies are remarkably resilient and highly adaptable. 

Top 10 Hiking Readiness Exercises (click on the video below to access the entire playlist)

DISCLAIMER: 
​This content is oriented to evidence, options, and thoughts regarding various performance and rehabilitation topics. Any application of this content is based on personal choice. At no time does Trexo PT & Performance retain responsibility for these choices. 

This information is for informational purposes only. The information contained herein will not treat or diagnose any disease, illness or ailment. Seek advice or examination by a licensed healthcare practitioner as determined by your own judgment.  Trexo PT & Performance assumes no liability for the use or interpretation of any information contained herein.