Walking is easy right?
We learn to do it from around the first birthday mark and continue to work on it through our younger years until it becomes an action that we really think very little about. In this time we are building a base level of strength and function. When we want to go somewhere we just get up and our legs somehow get us from point A to point B. For the most part this serves us well and we can deal with the stresses placed on the body.
What happens when we choose to get out and be a little more adventurous?
Walking hills = Increased demand + increased need for strength
Let’s look at a popular local walk – Waterfall Gully up to My Lofty summit. The walk itself is fairly short, 2km to the top and a total of 475 metres of elevation gain.
Now let’s hypothesise that you weigh 65 kilos and are carrying a couple of litres of water, a snack and a camera. You need a camera to capture the waterfalls, abundant wildlife or the children/grandchildren running ahead. So you’ll have maybe a total of an extra five kilos (maybe 20 kilos if the grandchild gets tired and you have to carry them). So now you have 70 kilograms or more and you’re asking your body to haul you 475 meters into the sky, whilst covering 2 km of distance.
That’s a fairly big increase in stress that the body now has to deal with. What should you do now? Read on.
Add some strength training sessions to your week
Our bodies adapt to the stresses we place upon it and they do this quite efficiently. If you add increased load a few times per week (strength training) our bodies will adapt to these stresses and will become stronger and more able to cope with higher levels of stress. This results in a few things:-
- You will have a lower risk of injury
- A higher enjoyment rate during your walks
- You may even be able to keep up with the little ones.
Additionally, you also have the ability to test yourself more in some longer or more challenging walks. All in all, you will be more resilient and capable than before.
If you are unsure how to build strength, seek advice
Strength training can be beneficial to your health and well-being in many ways, if done incorrectly it can also potentially cause injury. If you are not experienced in strength training I would strongly advise you to seek professional advice and ensure you are both doing exercises correctly and that you have exercises prescribed that suit your specific needs.