Getting Started with Backpacking: 10 Simple and Effective Exercises for Beginners
Introduction
Backpacking is a great way to explore the great outdoors and stay active. But, if you’re new to it, it can be overwhelming and physically exhausting. That’s why it’s important to start with the right exercises that will prepare your body for the challenge. In this article, we’ll explore 10 simple and effective exercises that will help you get started with backpacking.
1. Walking
Walking is a simple and easy way to build endurance and strengthen your legs. Start by walking short distances and gradually increase the distance over time. Aim for at least 30 minutes of walking a day, and as you get more comfortable, add in some hills or stairs to challenge yourself.
2. Squats
Squats are a great workout for your lower body and help build strength in your legs. Stand with your feet shoulder-width apart and slowly bend at the knees, lowering your body as if you’re sitting in a chair. Make sure your knees do not extend past your toes. Do three sets of 10 squats each.
3. Lunges
Lunges target your glutes, hamstrings, and quads and help improve your balance. Start by standing with your feet together and taking a large step forward with one leg. Bend both knees and lower your body until your back knee almost touches the ground. Return to the starting position and alternate legs. Aim for three sets of 10 lunges on each leg.
4. Step-Ups
Step-ups help strengthen your legs and improve your balance. Find a sturdy bench or platform and step up with one foot, bringing your other leg up to meet it. Step back down and repeat on the opposite leg. Aim for three sets of 10 step-ups on each leg.
5. Planks
Planks help strengthen your core, which is important in backpacking as you’ll be carrying a heavy load on your back. Start in a push-up position and lower yourself onto your forearms. Hold this position for as long as you can, aiming for at least 30 seconds. Repeat three times.
6. Push-Ups
Push-ups work your chest, shoulders, and triceps and help build upper body strength. Start by getting into a plank position with your hands shoulder-width apart. Lower yourself down to the ground and push back up. Aim for three sets of 10 push-ups.
7. Single-Leg Deadlifts
Single-leg deadlifts help improve your balance and strengthen your glutes and hamstrings. Start by standing on one leg and raising the opposite leg off the ground. Slowly hinge forward from your hips, keeping your back straight. Return to the starting position and repeat on the opposite leg. Aim for three sets of 10 reps on each leg.
8. Calf Raises
Calf raises help strengthen your calves, which are important for hiking and backpacking. Stand with your feet shoulder-width apart and slowly raise onto the balls of your feet. Hold for a few seconds and lower back down. Aim for three sets of 10 calf raises.
9. Sit-Ups
Sit-ups help strengthen your core and are important for those long days carrying a backpack. Lie on your back with your knees bent and your hands behind your head. Slowly lift your head and shoulders off the ground until you feel a contraction in your abs, then lower back down. Aim for three sets of 10 sit-ups.
10. Stretching
Stretching is important to avoid injury and improve flexibility. Make sure to stretch your hamstrings, quads, calves, and back before and after your backpacking trip. Hold each stretch for at least 30 seconds.
Conclusion
Backpacking can be a challenging but rewarding experience. By incorporating these 10 simple and effective exercises into your routine, you’ll be better prepared physically for your next adventure. Remember to start slow and gradually increase the intensity of your workouts. Happy hiking!
