Backpacking Fitness#

Stay Active#

• Aim for 30-45 minutes of walking, hiking, or other exercise 3-5 days per week.
• Add hills or stairs when possible.
• Gradually increase duration and difficulty as your fitness improves.

Hike With Your Pack#

• Before your trip, complete a few hikes that are similar to the distance, elevation gain, and pack weight you expect on the trail.

Build Strength (Optional)#

Strength training may improve leg and core strength and help reduce injury risk.

Exercises to consider:

• Squats
• Step-ups
• Lunges
• Glute bridges
• Planks

Perform 2-3 sets of each exercise, 1-2 times per week.