How to Do
The light backpacking should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the light backpacking.
Beginning
1. Food and personal care goods should be repackaged.
2. Sleep System: Use the least amount of insulation possible.
3. Choose a tent that can be pitched with trekking or ski poles.
4. Plan ahead of time and limit the amount of water you carry.
5. Replace heavy water bottles with collapsible water bottles.
6. Eat straight from the pot.
Movement
1. Take a walk at least two or three times every week. Make sure you move quickly enough to raise your heart rate, then maintain it for at least 30 minutes.
2. Make sure you're wearing the same shoes you'll be hiking in.
3. On weekday walks, bring a light-weight daypack.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
