Camping can create both a demand for and a way to improve your physical fitness. First of all, you'll want to be in fairly good physical condition to even go camping to start with. That doesn't mean you have to have to bench press 450 lbs or do 100 chin ups, but if you have any existing problems (shortness of breath, muscle/tendon/ligament damage, morbid obesity, heart problems etc, you'll want to get them under control and obtain the approval of your physician before you set out into the wild. Putting yourself in a potentially stressful situation under poor health conditions is a sure recipe for trouble. On the other hand, some of the activities associated with camping can actually be pretty good exercise -- if you're up to it and do it right. I found that my first day dirt biking after a month or so of no riding left me with the conclusion that I should either be doing a lot less of it -- or a lot more! I'd sure rather be doing a lot more. After a few days on my dirt bike I was feeling pretty good -- and even had to take my belt in a few notches. Hiking is another popular companion activity to camping. It is good exercise and you can usually control how vigorous you want to be. One general rule: don't over do it! No matter what your choice of activities might be, you'll probably be tempted to over extend yourself, especially the first day or two out, and that can be dangerous. Over doing it is one of the most common causes of injury. You may strain muscles or may simply lose focus and get yourself in trouble. Ease into it so you can enjoy it without unnecessary risk of injury. Regardless of what kind of physical activity you choose, you will usually benefit from doing some warm up stretches before getting started. The more rigorous the activity, the more important warmups are. If you're going to be involved in physically demanding activities, such has hiking, horseback riding, or OHV riding, ease into it. Most of us don't get to participate in our favorite activities as much was we'd like so when we do get to go out we can usually benefit from easing into it, even though we're usually so happy to be doing it we just plunge right in. It both helps you to warm up, to rebuild you confidence, and refresh muscle memory.
Many times, the activities associated with camping provide exercise that exceeds what we get at home. That is a two-edged sword. Extra activity can help us build muscle and burn calories. Both good things, if you don't overdo it. Embarking on extra strenuous adventures if we aren't physically up to it can lead to further problems, ranging from sore muscles to delayed healing of existing injuries to making things a lot worse, sometimes even to the point of serious injuries or even death! Don't jump into any kind of physically demanding activities without proper preparation and, if you have any existing health problems, check with your doctor before beginning too. Then ease into activity. If your goal is to climb a mountain, start by climbing a few smaller hills until you build up your strength and stamina. If you're badly out of shape, start by taking some short walks on level ground and work your way up until you can reach your goal. If you ride OHVs and haven't been out for a while, spend the first day or so taking some fairly easy rides to reacquaint your body (and your mind) with the demands of trail riding. Yeah, it can be a lot like riding a bicycle, but you'll still be glad you took some time to get used to it again. Most activities require good flexibility, balance, and control as well as strength.
If, your regular routine tends to lean toward the couch potato or your job forces you into sitting all day long, you are probably not be getting enough daily exercise. Camping can provide an opportunity for exercise, but be careful to ease into it so you don't strain muscles or become injured. A common quote among exercise enthusiasts is "no pain, no gain". While there may be some truth to that, too much pain is definitely not good for you! Pain is your body's way of saying "whoa!" Too much pain will ultimately result in a loss of strength, flexibility, and weight control as it forces you to be even less active. Pain is a warning that you are doing something you shouldn't be doing. A little discomfort after physical exercise may substantiate the "no pain, no gain" theory, but acute or chronic pain signals something is wrong! Continuing to "work through it" may result in more damage. Pain can also cause you to be over cautious or distract you, either one of which can result in making your situation worse. It is normal to experience a little muscle fatigue when doing unfamiliar tasks, but if the pain becomes acute, take a break before you break something!
If you continue to enjoy a more sedentary lifestyle in camp, you may still benefit from some gentle exercises during your stay. You don't have to go mountain climbing, mountain biking, horseback riding, hiking, or riding an OHV. Some easy activity around camp will help. Exercise helps maintain energy. Walking (or perhaps some easy hiking) is usually a good way to get some exercise without the potential negative impact of running or other strenuous acts. Just taking a gentle stroll around the campground can be beneficial and might be a good place to start if you're out of shape. If you find yourself getting out of breath quickly during any exercise or activity you should probably back off. Shortness of breath is likely a symptom that you're out of shape or have a condition that should be treated by a doctor before continuing. I once began a regimen of jogging. At first I couldn't go more than 20-30 yards before I started getting winded but within a couple of weeks I was doing twice around the block without having to slow down or even breathing hard.
Altitude can have a significant affect on physical performance. The amount of oxygen available in the air and therefore in your bloodstream decreases as you climb higher and higher. Symptoms of altitude sickness include dizziness, nausea, feeling tired, and general weakness. You can combat altitude sickness by acclimating yourself on your way to your destination. Stop for a day or two at a location between your home and significantly different destination elevations. Going directly from sea level to 9,000 feet is a pretty sure cause for altitude sickness. If you live at, say 4000 feet, climbing from 4,000 to 9,000 won't be as bad. Getting from sea level to 4,000 feet probably won't even produce any symptoms in most healthy people. A little preparation along the way can save a lot of suffering. Stop overnight at intermediate elevations if you can. Once you reach your destination, some easy exercises may help you adjust more quickly before you launch into any full blown extreme sports. Many people don't realize that any change in altitude can have a negative effect on your whole body. While it is most commonly associated with moving to higher altitudes, going to lower altitudes where the ambient air pressure is higher can also cause problems. I grew up at an altitude of about 4,000 feet and for many years I could tell almost immediately when I returned to that altitude. I just felt better and could even breathe easier than I did even near sea level.
Stretching exercises and other warmups are a good way to prepare for just about any active endeavors. Doing some easy stretches before mountain biking, dirt biking, hiking, or horseback riding will warm up your muscles and reduce the potential for injury. Stretching helps improve flexibility and give you a greater range of motion, both of which are very helpful when engaged in strenuous activities. Proper preparation is even more important if you're not normally used to doing those activities. I've also found that doing warm ups helps reduce fatigue. Not going to be biking, hiking, or riding? You may still benefit from doing some warmups before tackling routine tasks around camp. Chopping wood is probably more demanding than the things most of us do at home. Even climbing RV ladders to retrieve camp chairs from the roof pod or bending over to get them out of your car or from under your vehicles could strain cold muscles. That said, I recently read an article that listed stretching as a myth that wasn't really necessary. However, relying on the anecdotal evidence of personal experience, I find some light stretching prior to things like riding my dirt bike, hiking, climbing, or chopping wood, makes me feel more comfortable, I'm slower to get tired, and less likely to have aching muscles afterwards. So, even it it tends to be overrated by some enthusiasts, it still has value and shouldn't be abandoned. A good rule of thumb is "moderation in all things."
When I was in Air Force Reserve they promoted an exercise program called 5BX -- Five Basic Exercises. It was originally developed by a doctor for the Canadian Air Force. It doesn't require any special equipment or even special clothing and can be done anywhere in 11 minutes a day. I still try to use it regularly today (I'm now 77) to keep strong and healthy and currently maintain the level designed for 45-49 old men. And it can be done while camping just as easily as it can be done at home. I added one extra exercise: half squats. I originally added them to address some knee issues I was having but soon recognized I was building up extra strength for standing up wearing my heavy fire department SCBA so now they are part of my daily routine.
Staying hydrated is a very important part of preparing for physical activities. We tend to think more about staying hydrated during hot weather, but it is also important when it is cooler, even when participating in winter sports. Even in cold weather, respiration and perspiration will deplete necessary body fluids and electrolytes. If you find yourself unusually tired and "wiped out", it could be a sign of dehydration. Drink plenty of water. You may also find it helpful to supplement your fluid intake with sports drinks like Gatorade and Powerade, which contain electrolytes to replace those you lose through perspiration, but be aware, many of these contain significant amounts of sugar too. You will also need to maintain proper hydration during your activities so bring water with you. I like to use a Camelbak hydration pack for dirt biking, hiking, and horseback riding. It is a convenient way to take frequent sips of water as needed to stay hydrated.
Get fit, stay fit!
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