Prepare Yourself to Take a Hike

Bruce Trail Magazine

Hiking is one of those activities that everyone thinks they ought to be able to do at the drop of a hat.

"Let's go for a hike" is something you're as likely to hear at the family dinner table on a beautiful Sunday afternoon as you are from a "serious" hiker. Most people would never even consider any type of physical preparation for hiking. After all, it's really just walking isn't it?

The answer is both yes and no. Hiking can look deceptively easy but the fact is that it's a sport like any other. While the occasional hiker may venture out on a relatively easy portion of the Bruce Trail and feel no adverse after-effects, those who pursue hiking more intensely should be aware that a little conditioning is advisable.

This is especially true after winter, when many Canadians find themselves less active. While this year's mild weather was a blessing to people who like to run outdoors, it also prevented many of us from pursuing some of the usual winter activities that help keep us fit through the winter months, such as skiing and skating.

Now that the warm weather is here and you're itching to get back to hiking the Bruce, what can you do to make sure you're ready? First, a few observations.

The Bruce Trail is, by its nature, a challenging hiking experience. Because it traverses the Niagara Escarpment, the ground is uneven and often slanted in more than one direction. Hiking the Bruce, or one of its side-trails, shouldn't be confused with a stroll in the park.

In addition, none of us are getting any younger. A day of physical activity that would have left us eager for more a few years ago now leaves us with surprisingly sore muscles.

Perhaps the most important reminder is to take your hiking seriously. As stated earlier, it's a sport and one that can be very demanding on your physical condition.

If you're getting back into hiking after a long period of inactivity, approach it as you would any other physical exertion with a readiness program to prepare yourself for the endurance you will need.

Regular cardiovascular exercise should be a key part of any exercise program to prepare yourself for hiking season. This may be brisk walking, cycling, stair climbing or any other sport that sustains a higher heart rate and therefore builds endurance.

Don't forget that you can get a great cardiovascular workout indoors too, using equipment such as a stationary bike, cross-country ski machine, elliptical machine or treadmill. Any of these machines can be fine additions to your fitness program the only challenge is to use them!

Far too many fitness machines gather dust. Studies indicate that treadmills are the most frequently used exercise machines over a sustained period of time, so you may want to keep that in mind if you're shopping for home equipment. Remember that if you plan to run on a treadmill, be sure to chose one that is sturdy enough to accommodate the extra pounding.

One of the physical challenges of hiking is balance, especially when hiking a steep or uneven terrain strewn with rocks, tree roots, etc. Heres a physiotherapy trick that will help to improve your balance: Stand on one leg and close your eyes. Practice this until you can steadily hold the pose for 30 seconds.

Your body's unconscious "righting" mechanism will be triggered. Perform this exercise several times a day for a couple of weeks and you will help restore your body's inner sense of balance. You can increase the difficulty of the exercise by putting a couch cushion on the floor and standing on that. The unsteadiness of the cushion mimics the uneven ground you'll be hiking on.

Finally, when you're ready for that first hike, take the time to stretch your muscles thoroughly. Slowly and gently stretch out all the major muscle groups, with an emphasis on your quadriceps (front of thigh), calf and hamstring (back of thigh) muscles. Hold each stretch for at least 30 seconds and don't bounce.

If, despite your best intentions, you find yourself on the Bruce Trail after having been a complete couch potato until that moment, don't despair. Just use your common sense and approach the hiking season with a "phased in" approach. Don't tackle a 10 K hike on your first day out, but build up to longer distances and increasingly rugged terrain. You'll enjoy your hiking experience more and you'll be less likely to injure yourself.

Laurie McLaughlin is owner/director of ProActive Physiotherapy ( Hamilton ) and ProActive Therapeutics ( Oakville ).