Best Exercises to Prepare for a Significant Hike
Each exercise builds the strength, endurance, balance, and flexibility you need for hiking. For optimal results, incorporate them into your routine at least 4 to 5 times a week in the month leading up to your hike.
1. Weighted Step-Ups
Why it’s crucial: It simulates climbing uphill and strengthens your glutes, hamstrings, and quads.
How to do it:
- Find a sturdy platform or bench that’s about knee height.
- Hold a pair of dumbbells or wear a weighted backpack.
- Step onto the platform with your right foot, driving through your heel.
- Bring your left foot to meet your right, then step back down.
- Repeat for 10–12 reps per leg, three sets.
Why it’s essential: Improves leg strength, balance, and stability for uneven terrains.
How to do it:
- Stand tall with feet hip-width apart.
- Take a big step forward with your right foot, lowering your body until your right thigh is parallel to the ground.
- Push through your right heel to return to the starting position.
- Alternate legs, performing 12 reps per leg, three sets.
Why it’s essential: Strengthen your core for better balance and posture.
How to do it:
- Start in a forearm plank position with your elbows under your shoulders and body in a straight line.
- Hold for 30–60 seconds.
- Add variations, such as side planks or shoulder taps, to challenge your stability.
- Perform three sets.
Why it’s crucial: It mimics the repetitive uphill motion of hiking.
How to do it:
- Find a staircase or use a stair-climbing machine.
- Wear a weighted backpack to simulate carrying gear.
- Climb for 15–20 minutes, gradually increasing your pace or weight.
Why it’s essential: Enhances balance and strengthens the posterior chain (hamstrings, glutes, lower back).
How to do it:
- Hold a dumbbell in your right hand.
- Stand on your left leg and hinge at the hips, extending your right leg behind you.
- Lower the weight toward the ground while keeping your back straight.
- Return to standing and repeat for ten reps per leg, three sets.
Why it’s essential: It strengthens the glutes and lower back, crucial for uphill and downhill hiking.
How to do it:
- Lie on your back with your knees bent and feet flat on the ground.
- Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Hold for a few seconds, then lower back down.
- Perform 15 reps, three sets.
Why it’s crucial: Prevents injuries and improves mobility.
How to do it:
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Find/Research a yoga routine that works for you.
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Incorporate poses like Downward Dog, Warrior II, and Pigeon Pose.
- Hold each pose for 30–60 seconds, focusing on deep, steady breathing.
After preparing your body for the adventure, it’s time to choose your destination. Atlantic Canada boasts some of the most breathtaking trails in the world. Here are five must-hike options:
1. Cape Breton Highlands – Skyline Trail (Nova Scotia)
- Length: 7.5 km (loop)
- Difficulty: Moderate
- Highlights: Panoramic views of the Gulf of St. Lawrence, stunning sunsets, and chances to spot moose and eagles.
- Length: 41 km (one way)
- Difficulty: Challenging
- Highlights: Rugged coastal landscapes, waterfalls, and the highest tides in the world.
- Length: 16 km (round trip)
- Difficulty: Difficult
- Highlights: Striking views of the Long Range Mountains and the Arctic-alpine terrain.
- Length: 435 km (various entry points)
- Difficulty: Easy to moderate
- Highlights: Converted rail trail offering pastoral scenery, woodlands, and coastal views.
- Length: 8.7 km (round trip)
- Difficulty: Easy to moderate
- Highlights: Coastal vistas, white sand beaches, and a chance to spot seals and rare birds.
- Test Your Gear: Wear your hiking boots and backpack during training to break them in and ensure comfort.
- Hydration and Nutrition: Practice carrying water and trail snacks to stay fueled and hydrated.
- Stretch pre- and Post-Hike: Incorporate dynamic stretches before your hike and static stretches afterward to prevent muscle stiffness.
- Start Small: Gradually increase the length and difficulty of your hikes leading to your significant trek.
- Know Your Trail: To prepare accordingly, research the trail’s terrain, weather, and wildlife.
