Fitness & Conditioning

The muscles that keep hikers steady are the trunk, not the abs. Five simple exercises build them in two short sessions a week.

Comfortable at three or four miles is not the same as ready for nine. Add distance in small steps, then run this checklist before committing.

Descents strain a hiking knee far more than climbs, and quad and hip strength decide how well it copes. Home exercises build both, no gym required.

Balance fades quietly after 50, but it responds to home practice. Single leg stands, heel to toe walks, and a self test that shows where you stand.

Stairs, a loaded pack, and a neighborhood hill do more for hiking fitness than a gym membership. Here is how little is actually enough.