Exercising outside provides a wealth of benefits. The outdoors provides plenty of clean air and offers physical challenges for your body that an indoor gym can’t. But do you know if your body is ready for outdoor recreation? Are you trying to do too much too soon in order to be prepared?.
As a leader of a hiking group, I often discover that people fail to prepare themselves physically for outdoor recreation. They sign up for a hike, only to find that their bodies are not ready for the amount of exertion it requires. This not only puts them at risk but can also be detrimental to others in the group. Individuals who are not able to match the physical demands of an activity only set themselves up for failure, injury, or worse.
In order to be prepared for the outdoors, don’t forget the value of physical conditioning. Here are some tips to get your body ready for outdoor physical activity:
- Set Realistic Expectations –Know what you are physically capable of and what you are not capable of. If you have never carried a heavy pack, it is unrealistic to assume you’ll be able to handle that week-long backpacking trip your friend invited you on. It’s okay to politely decline an invitation or postpone a trip until your fitness has improved. Remember that it takes time for your body to adapt. It may take several weeks before you actually notice changes.
- Start Small – Start with small changes in your physical activity levels and slowly increase the intensity to match what your body will be required to handle. For example, if you are preparing for a day hike, start with smaller hikes and gradually increase the time and/or distance. Start with a small pack and steadily increase its weight. Small changes over time lead to large improvements in fitness.
- Focus on All Areas of Fitness – Preparing for physical activity is not only about lifting weights or aerobic exercise for cardiovascular health. Other fitness components that are important for outdoor recreation include flexibility, agility, balance, reaction time, and power. These skills contribute to your overall fitness and ability to handle the challenges of the outdoors.
- Don’t be Afraid to Ask for Help – If you are having trouble with developing your own fitness regimen for outdoor physical activity, don’t be afraid to ask for help. You can get started by contacting a personal trainer or exercise instructor. He or she can give you personalized recommendations for workouts and exercises in order to get your body ready for outdoor recreation.