Start Moving

        ~Begin with shorter, less strenuous hikes and a light backpack.

        ~Nothing gets muscles ready for the trail better than the trail itself. Start with
        shorter hikes and minimal elevation gain carrying a light day pack.

        ~Gradually increase the length and elevation of your hikes and increase your
        backpack load.

        ~As you begin to strengthen your lower body and improve your endurance,
        switch to longer, more challenging hikes. Loading your backpack with the gear
        and weight you are most likely to carry will help you become familiar with
        conditions you will face deep in the back country.

        ~If you don't have a chance to hike the great outdoors as much as you'd like, find
        the next best option.
 

Hit the Gym

        ~Try stair steppers, elliptical trainers and climbing machines.

        ~These machines provide a great cardiovascular and strength training work
          out. They isolate your lower body muscle groups and help build endurance.

        ~Consider step aerobics.

        ~Check out your local gym to see if they offer step aerobics. Or, do step
           aerobics at home with a bench and instructional video.

Lift weights

        ~A backpacker does not particularly want to transport a huge upper-body mass
           on the trail. Still, a consistent, diversified weight-resistance program helps
           prepare muscle groups all over your body for the sudden jolt of full-time,
           all-day physical activity. Trained muscles are less susceptible to injury and
           strains.

Swim

        ~A great aerobic workout, swimming is easy on the joints and good for the
           lungs and heart.
 

 Use the Resources Around You

        ~Climb the stairs in your house, office or around the neighborhood.

        ~Take the stairs whenever possible. Walking or running up and down them on a
        regular basis is terrific pre-trail training. You can even mimic step aerobics
        by just running up 1 step and then back down, repeating the motion.

        ~Walk instead of driving.

        ~If you can perform certain routine chores by leaving your car keys in your
        pocket, do it. Walk to the library, the park or the store. Toss a weighted
        day pack on your back for a little extra benefit.

        ~If you've got a bike, start pedaling.

        ~Cycling is an excellent way to condition your legs and increase endurance.

        NOTE: Jogging is a popular training option for people trying to get in shape
        for backpacking. But use caution if you're not already a runner, since jogging
        can also lead to muscle strains that backpacking may aggravate.
 

 Time Frame

        ~How long will it take to get into condition for backpacking?

        ~The better shape you're in now, the quicker you can cultivate the conditioning
        needed for a long-haul trip. The more diligence you show in your conditioning
        efforts, and the more lead time you allow yourself, the happier you'll be on the
        trail.

        ~Be patient and listen to your body. Try to do some form of exercise at least 3
        times a week for a minimum of 30 minutes and get out on the trails for shorter
        hikes as soon as possible with your backpack.