Yoga for trampers

Fitness

Improve flexibility, strength and balance with these five yoga moves especially for trampers.  People are always touting the health benefits of yoga. Among other things, it can lower blood pressure,...

Down dog

Skills

Yoga trainer and Wellington Tramping Club stalwart Megan Sety shows how you can become tramping fit, flexible and strong The down dog pose is excellent for trampers as it stretches...

Tramp like a warrior

Fitness

Yoga trainer and Wellington Tramping Club stalwart Megan Sety shows how you can become tramping fit, flexible and strong The Warrior II pose is excellent for both strengthening and stretching...

Stretch the hips

Skills

Yoga trainer and Wellington Tramping Clubber Megan Sety stretches the hips The Reclining Figure Four pose is both relaxing and provides a deep hip stretch Lie on your back. Bend...

Leg strength

Fitness

  Trampers need strong legs to keep them walking all day. The horse lunge strengthens a number of the leg’s large muscles, including the glutes (buttocks), quadriceps (thighs) and calves....

Extended Side Angle Pose

Fitness

The extended side angle pose stretches the sides, back and shoulders while still working on balance and strengthening the legs. Start from a lunge with your left foot forward. Turn...

Tramping fit in 15 minutes

Fitness

Avoid post-tramp aches and pains with our 15 minute workout It’s hard to find the time to tramp your way to fitness. So what’s the next best option? In just...

Quadriceps stretch

Fitness

This quadriceps or thigh stretch might look familiar, though usually done standing. This version can be more relaxing at the end of a long tramp, and allows you to focus...

Intense side stretch

Fitness

Once you try this, you’ll understand why it’s called the intense side stretch. It’s an excellent stretch for your hips, buttocks and hamstrings. Start with your feet hip-width apart. Hands...

Upward plank pose

Fitness

The upward plank is a bit like an upside-down press-up. It can be an excellent stretch for the shoulders and chest muscles, particularly after a long day of carrying a...

Half seated twist back stretch

Fitness

Spinal twists can relieve back pain and help balance muscle tension in the back. Be gentle and avoid the temptation to wrench too deeply into the twist. Sit on the...

Don’t rock the Boat

Fitness

Core strength is an essential part of keeping your balance while tramping, especially if your pack is heavy. The simple ‘boat’ pose is effective and has two variations. Sit on...

Three-in-one

Fitness

The simple lunge pose is a good way to stretch and strengthen your legs, but with the crescent lunge you can also add balance Stand with your feet hip-width apart...

Stretching for balance

Fitness

The Warrior II pose on its own is excellent for strengthening and stretching the legs, but by adding a backbend you can challenge your balance and stretch through your sides....

Pack-strong shoulders : dolphin pose

Fitness

  For strong pack-carrying shoulders, try the dolphin pose – which also provides an excellent stretch Start on your hands and knees. Bring your elbows to the floor under your...

Stretching for balance

Fitness

A number of yoga poses can help build core strength and arm strength. Core strength includes all the muscles surrounding your mid-section that help stabilise your back. The side plank...

Twist, but don’t shout

Fitness

Lunges are a simple way to stretch and strengthen your legs and there are endless variations. Twisting in your torso can stretch through your shoulders, back and sides – which...

Planking for your core

Fitness

THE PLANK pose is simply the top of a press-up. When done correctly, it builds core and upper body strength. But press-ups can be hard on the wrist, elbow and shoulder...

Recovery at the hut

Fitness

Simple exercises to ensure you keep tramping all weekend When I arrive at the hut after a long day of tramping, I drop my pack, strip off my boots and...

Reduce the workload on your legs

Fitness

Good upper body strength will help you tramp further Once you get off the footpath of the Great Walks, you’ll find tracks where you scramble over boulders, climb over fallen...

Getting down steep terrain

Skills

On a recent trip, a friend was a little embarrassed that she had to sit on her bum to work her way down steep terrain. But there was no need...

Balanced view

Fitness, Skills

Balancing starts from the ground up – at your feet There are 26 bones, 33 joints and more than 100 muscles, tendons and ligaments in each foot. That’s a lot...

Slip-sliding away

Fitness, Skills

Strong legs are just one part of the puzzle when it comes to staying on your feet Strong legs will help with the awkward slipping and sliding experience of river and...

Warming-up before you tramp

Fitness, Skills

Our bodies get a serious workout while tramping and warming-up before starting out can help prevent injuries and pain It’s good to move your body through the range of movement...

Strength for off-track travel

Fitness, Skills

Having strength and mobility in your feet, ankles and knees will help you avoid injury and enable you to cover technical terrain more quickly. Strength helps you control and limit...

Three ways over a three-wire

Skills

Every so often in the backcountry you’ll encounter a three-wire bridge – they’re sprinkled across the South Island and there’s one spanning the Tutaekuri River in the North Island’s Kaweka...

Climbing skills for tramping

Skills

Layback This involves leaning or laying your body back as you move up. You pull on a surface with your hands (like a tree root or edge of a boulder),...

Keeping upright in strong winds

Fitness, Skills

How to keep your feet on the ground when the gales start blowing.  Strong winds can be a force to be reckoned with, especially when you find yourself travelling on the...

How to fall over (and not get injured)

Skills

Falling over isn’t necessarily a bad thing if you fall with control. With any luck, it’s just your ego that will be bruised.  Move in the direction you’re falling Knee...

Avoiding pain going downhill

Fitness, Skills

Reduce the load on your legs when you descend by following these simple tips. Many trampers struggle on downhill sections because their joints and muscles work harder to control the...

Find your space

Skills

Improving your proprioception will help your balance and tramping. Proprioception is your ability to feel how your body is positioned relative to space and the other parts of your body...

Foot confidence

Skills

Learn to trust your feet, they know exactly what they’re doing Do you wonder why some people are slower or faster when the ground gets uneven? Maybe you notice when...