The future of your bones | 4 hiking exercises you are missing

Oh hey there!

Here in Germany taking out the trash is a hazard with this weird weather! 2 weeks ago I broke my rib (picture above) and got treated at a grungy French ER. So this is my continued deep dive into…not falling.

Last week we talked “traction”, this week we’re gonna talk about the missing ingredient of most hiker’s training.

More on that….

But don’t forget, it’s usually when you’re not paying attention these things happen.

Today’s roundup:

• The future of longevity: surprising ingredient

• Exercises 1-4 (phase 1 power)

• weighted vest review

[This is not medical advice, do not undertake any exercises that you are not comfortable with unless cleared by your medical professional.]

Future of Longevity & Decreased Fall Risk = Power

Power.

Yes, force and velocity as a factor to save your ass. Literally.

Turns out it’s better to be fat and powerful than lean and weak.

Research article here.

Power is something hikers rarely train.

We love cardio.

Maybe we’re gaining strength by lifting weights.

But power??? Who trains power outside sports or the undamaged cartilage of youth?

Muscle power—your ability to generate force quickly—is one of the strongest predictors of longevity, even more so than being lean.

Plyometrics, jumps, super fast movements, etc….That’s somewhat out of the “hiker’s zone” of genius.

Falls happen fast, so you need to train “fast”

This topic is close to my heart as my BFF fell down the stairs fracturing her nose, I busted my rib and my mother-in-law ate shit going to the eye doctor all in the same week!!!!

You don’t think it’ll happen to you, until it does.

And if you are unlucky or frail, it can mean the end.

If you are young, old or somewhere in between - there’s a way to develop this skill and it might just be the most important indicator of longevity in general.

Power Exercises for Fall Prevention on the Trail (and everywhere else)

This week I’ll share the phase 1 exercises I’ve developed for hikers to go the extra mile (haha) to do their best to not break a rib, a nose or worse yet.

Next month we’ll advance to phase 2 and then phase 3.

Videos will be coming once I heal enough to demonstrate them. Check “crave the planet” channel on Youtube.

Ideally you only advance once you’ve mastered the previous phase and it doesn’t cause pain or discomfort.

Sets and Reps:

MOVE FAST (for you)

• Warm up 5 min

• Do not do this after a long cardio or strength session, you should be fresh.

• Begin with one set of each exercise for 30 seconds.

• Repeat 2-3 times with a full rest in between (2-3 min).

• Do it fast.

• But stay in control and stop if you experience pain.

• Cool down 5 min

Exercise 1

Penguin March

The Penguin March is perfect for building foot strength and balance.

• Remove shoes and go to a soft-ish surface if you have it.

• Start with a tall posture, placing your hands on your hips. Begin with a mini heel raise, and lift your toes and flex your ankle.

• Focus on hitting the front of your foot against the ground quickly.

• Stay balanced and try this on the spot at first, using support if needed.

• As you get the hang of it, move forward similar to how a penguin waddles.

This exercise helps make your foot rigid and activates your Achilles tendo

Exercise 2

Heel-Toe Stepping Balance

The Stepping Balance challenges your single leg balance and coordination.

• Barefoot on a softish surface.

• Begin by striking the ground with your heel, roll to the midfoot, and rise onto your toes.

• Simultaneously lift the knee of the opposite leg quickly.

• Focus on maintaining strength at the top position, ensuring you are stable on your front foot.

• Try holding that top position before moving fluidly to the next step.

This targets the tiny stabilizers in your foot, encourages proper coordination and helps with single leg bala

Exercise 3

Ankle Spring Bounce

This exercise is about creating a spring-like motion in your feet.

• Begin by marking time with a hop or skip: left foot twice, then right foot twice.

• It’s a two-tap pattern: two taps on the left, then two on the right.

• Keep the motion steady at first, then gradually move forward.

• Focus on lifting your knee high with each hop.

• Ensure your back stays slightly rounded but not overly extended. Keep your hands on your hips to feel steady.

• As you practice, aim to make your movements balanced and purposeful.

• Add forward motion once you feel confident with the pattern.

This exercise starts to build plyometric power in the lower body, slowly.

Exercise 4

Side Line Hops

For a high-energy challenge, try the Side-to-Side Hop.

This jump may not be ideal for everyone, but if you've been consistently training and improving your strength, it might be the perfect time to give it a try.

• Jump from side to side over a line, aiming for moderate distance.

• Lightly land on the balls of your feet, ensuring you stay light as you land and prepare for your next hop.

• Start slow and gradually increase your jump distance as you grow stronger.

Always stop if you experience pain or discomfort.

Always warm up and cool down

Building Bones - Weighted Vest Review

Weighted vests are the perfect compromise for Nature lovers or those allergic to the gym.

Less intimidating than a barbell and more comfortable than a weighted backpack, they offer you the chance to move loads and move them quickly to develop power.

Travel Deal Thursdays: Tour du Mont Blanc Deal

Next email we’re going back to the granddaddy of hiking tours - the Tour du Mont Blanc.

I’ve found one of the few deals left and will share.

It is crazy the popularity of this trail and the fact that there are just dozens of slots left in January. The limitation on lodging doesn’t seem to be getting better.

Cheers!

x Morgan