Adaptive hiking in an off-road wheelchair is a wonderful way to get some exercise with a solid dose of nature. The beautiful views, the scenic paths, and the feeling of accomplishment when you finish will all mix together to create a truly rewarding experience.
While adaptive hikes come in an infinite variety of lengths and difficulties, many trips require a bit of preparation and training. You’ll want to make sure yourself, your team (if you’re bringing one), your all-terrain wheelchair and equipment, and your supplies are all prepared for the adventure ahead.
To help guarantee a safe and fulfilling adventure, we’ve put together a list of tips and advice when training for an adaptive hike.
A little mud is no problem with some preparation and the right equipment.
Why do I need to train for my hike?
Adaptive hiking is an endurance exercise. It is a wildly rewarding experience, too, but it does take a fair amount of strength, stamina, and careful planning to do successfully. Building up your muscle while also improving your cardio and endurance will make it easier when you set off on a new hiking adventure.
Let’s first talk about what you’ll need!
What do I need for adaptive hiking training?
Carly, above, hiked the Camino trail in Spain with her Freedom Chair with the crew from I’ll Push You.
There are a few things that will allow you to effectively train and prepare for your next hike.
We recommend:
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A good knowledge of the hike and surrounding area
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Weights for weight training
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Music
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Backpack
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Water bottle
There are several ways you can train, and several optional items you can use, such as:
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Resistance bands
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Pilates ball
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Mini hikes in the area
Be open to modifications
Before we offer some exercise ideas, it’s important to note that not all exercises are created equal, and not all exercises work for every person—and that’s okay. Based on your range of motion, your pre-existing relationship with fitness, and your hiking goals, some of the below exercises may not be ideal. However, with a little creativity, any exercise can be modified and perfected to the exact movement you need.
Example: Ever hear of a burpee? This popular exercise requires athletes to stand up, do a squat, drop to their stomachs, hop back into a squat position, and jump up. This is a fine exercise, but it doesn’t seem like an option for many wheelchair users. But it can be! A group of Freedom Chair riders came up with a modification of the burpee that can be done from a wheelchair (they call it the churpee). No leaps or squats required. Core strength? No core strength? No problem, either way; there’s a churpee modification for everyone.
You can take this same approach to any exercise. The final movements may look different, and you may have to tweak the exercise a few times to find one that is safe and effective for you. But always keep your hiking goals in mind, because later, when you’re staring back down at the trail you just conquered, you’ll be glad you put in this extra work!
Strength exercises
As you know, your shoulders and chest are the main muscle groups you’ll use to push your all-terrain wheelchair forward, so we’ll start with a few exercises that will set you up for the upper body strength you’ll need for the trails.
The below exercises are intended to help your chest, your back, your biceps, and your triceps. You can also incorporate small handheld weights or a Pilates ball to increase the challenge and target different muscle groups.
Front raises
Hold your arms out in front of you. Bring your arms over your head and then back in front of you before bending your elbows and bringing your hands toward your chest.
Side twists
With your arms out in front of you, twist your body from side to side. This engages the core muscles.
Overhead raises
Hold the ball or weight in your hands and hold above your head, leaning as far backward as you can.
Lateral raises
Starting with your arms at the side of your wheelchair, lift them in front of you and then over your head. Drop your arms to a “T” and then back down to the sides of your wheelchair.
Overhead extensions
Holding something over your head, bend your elbows, and then straighten them again.
Band curls
Put a resistance band under your feet, hold the ends with your hands, and pull toward yourself.
Taking the path less traveled (or at least, the one packed with snow).
Cardio
Cardio is an important aspect of hiking, as you’ll need to have the stamina to continue pushing yourself for long periods of time. The longer you can endure strenuous activity, the farther and more often you’ll be able to hike!
The stroll
It’s always a good afternoon for a hike!
The best way to get your cardio in is to simply go for a brisk stroll. Stay local, and stick to easy terrains without much incline. Start with short-but-quick outings, making sure to get your heart rate up and then keep it there for at least 15 minutes. If that’s too easy, try for 30 minutes. If it’s too difficult, work your way up to 15 minutes.
Change terrains
You can then move on to different, more difficult terrain. Find places nearby with inclines and rougher ground. Hilly fields and nature trails are a great option.
The mini-hike
You can also try out mini hikes to get a feel for the kinds of work you’ll need to put in. Smaller, easier hikes before a long-distance outing gives you experience and increases your fitness. It’s also a great way to check your own fitness—you may be in far better (or worse) shape than you expected! It is much better to find this out during training than when you’re deep in the woods.
Don’t forget to train with the same equipment you’ll be using on your longer hike. The added weight will offer a more realistic perspective on how the big hike will feel.
Start small
For both strength and cardio exercises, the key is to start small and work your way up based on your current fitness level. Do you currently use a motorized wheelchair? You may want to start with shorter sessions and build up strength and stamina before you set off in your GRIT Freedom Chair. Never used a wheelchair of any kind before? Give yourself a chance to get used to it before expecting yourself to zip up a mountain.
Three 30-minute sessions a week is a great starting point. You can increase the weight and time of each workout when that interval starts to feel easier.
Want to talk about workout modifications or exercises?
We have literally thousands of people willing to help brainstorm! Come on down to Beyond the Pavement, a Facebook group dedicated to helping people get outside, stay active, and enjoy all that outdoor adaptive recreation has to offer.
Whether you’re looking for more indoor wheelchair workout ideas, for tips about all-terrain wheelchair accessible trails, or for something else altogether, Beyond the Pavement is a lively place to begin that conversation. Join Beyond the Pavement here.