Experts say hiking strenghthens leg, back muscles

Hiking is a great natural way to maintain fitness, but be sure you're prepared and pre-conditioned before you start out on a substantial walk.

"Hiking is a rigorous physical activity, and the best conditioning for it is to day-hike, carrying a full backpack load," said Mac Johnson, dean of students at Roanoke College in Salem, Va.

Johnson, who heads the school's outdoor adventure program, says this strategy gets the body -- especially the shoulders, hips, knees, ankles and feet -- conditioned to carry the weight of the pack on longer treks.

"Wearing your backpack in training helps strengthen your legs and back muscles for a long walk with a heavy load in tow," agrees Richard Ray, professor of kinesiology and athletic trainer at Hope College in Holland, Mich.

Ray further advises hikers to prepare enough in advance so their bodies can gradually build strength and endurance.

"It generally takes six to eight weeks in terms of changes, in muscular and cardiovascular development, to feel as good as possible. Start early, and by improving your condition just a little bit, it can mean the difference from simply surviving the hike to enjoying it."

Consider the terrain you'll be covering, as well as likely weather and climate conditions. If there are hills, make sure you include them in your advance workout, Ray says. Similarly, get accustomed to changes in heat, rain or high altitudes.

Then, of course, there are the shoes.

Footwear should be comfortable and fit well and be suited for the rigors of the trail, cautions Johnson.

"If you're doing flat trails, then the newer lightweight boots or lower-cut boots are fine, but for anything rough or rocky with uneven terrain, solid boots with a high cut are needed for proper ankle support," he says.