Exercises for Hikers! / Body In Motion

As the hiking season kicks off in Colorado, it's time to prepare your body for the trails. In our latest video, we share invaluable tips and exercises to ensure you make the most of your outdoor adventures while staying injury-free.

Starting with the basics, warming up at the trailhead. We introduce a series of exercises designed to get your body ready for the hike ahead. These include ankle circles (ankle CARs) to loosen up your ankles and toes, elevated calf raises to maximize movement, and Romanian Deadlifts (RDLs) to wake up your posterior chain. These exercises are crucial for preventing injuries and ensuring your body is primed for the hike.

But what if you experience a tweak along the trail? We have you covered with practical advice on addressing minor issues. From rolling an ankle to feeling a strain in your hip, we provide techniques to alleviate discomfort and keep you moving. Remember, if you encounter a more severe injury, it's essential to assess your ability to continue and make a safe decision.

Hydration is another key aspect of hiking. We recommend consuming 80 to 100 ounces of water on a standard hike, adjusting for heat and elevation. Sipping water every quarter mile ensures you stay hydrated and maintain your energy levels.

Breathing techniques also play a significant role in optimizing your hiking experience. Breath through your nose when you're not intensely labored. This simple adjustment can improve your posture, especially if you're carrying a pack, and enhance your overall endurance.

One of the most valuable insights we share is the importance of muscle engagement, particularly when tackling steep inclines. Many hikers mistakenly rely on their quads, but engaging your glutes is more effective. By visualizing crushing a rock with your foot, you can activate your glutes and reduce strain on your quads.