Rhiane Fatinikun MBE, an adventurer, presenter, and the founder of Black Girls Hike, is the new ambassador for Mountain Warehouse. In 2024, she launched her debut book, Finding Your Feet — a hiking guide for women featuring tips on mental and physical wellbeing in the outdoors. Below, we share an excerpt from her book on tips for walking for fitness.
Hiking is excellent aerobic exercise and, if you are already fit, it will enhance your other training. If you are less fit and want to use it improve your health, it’s a great, NHS-endorsed route to improving your fitness: walking briskly can help you build stamina, burn excess calories and make your heart healthier.
The NHS’s physical activity guidelines for adults aged 19 to 64 state that you should aim for 150 minutes of weekly exercise. You could start with a brisk 20-minute daily walk during the week and then build up your time and fitness, so you are able to take on longer hikes at weekends.
One of the easiest and most helpful exercises you can do to keep your knees and legs strong for hiking is static squats. These work the buttocks, front of the thighs (quadriceps), back of the thigh (hamstrings), groin, hip flexors and calves. The quadriceps include important muscles around your knees that help protect them.
Lunges, push-ups and calf raises will also help strengthen your legs and your core (great for maintaining good posture). Just before you hit the trail, perform a brief warm-up routine to prepare your muscles and joints. Simple stretches, leg swings and a light walk can help prevent injuries.
Maintain good posture by keeping your back straight and your core engaged. Take shorter strides on uphill sections and use your arms for balance. On downhill sections, lean slightly forwards and engage your core to control your descent. Explore varied terrains – from flat paths to rocky trails and hilly landscapes. This challenges your body in different ways and helps improve your overall fitness.
After completing your route, perform a cool-down routine that includes stretching major muscle groups. This helps reduce muscle soreness and promotes flexibility. Make sure you are well hydrated, before getting enough sleep to give your muscles a proper chance to recover.
Shop ‘Finding Your Feet‘ on Bloosmbury. Follow Rhiane on Instagram @rhianesworld.
