Our expert says:
I am not sure exactly when this hike is, but the very simple answer to your question is that you just have to start building up towards the date of the hike, and steadily increase the amount of time you spend exercising, so that by the time the hike arrives, it's not a shock out of the blue to your system.
So, for example, if the hike is in 2 months, then you know that you will be required to exercise for a few hours a day, and you know what is coming, so you can prepare the body for it. My advice is that you begin with about 20 minutes of easy walking for a week. Then, build up so that after 3 weeks, you are doing about 45 minutes. On the weekend, I suggest that you go out for a slightly longer walk, maybe in excess of 90 minutes. The most important things are that you don't overdo it, so therefore, I would suggest that you take a day off every other day for the first little part, but also that you do actually get out and exercise. Unfortunately, there are no short cuts here, and the only thing to do is practice.
If you want a specific programme, there are a few to choose from on the Health24 site, if you just click on "Fitness" and then on "programmes'. There are many to choose from, but I think that the Shape Up programmes will make a good start for you.
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.