{"id":584828,"date":"2026-03-04T08:56:32","date_gmt":"2026-03-04T07:56:32","guid":{"rendered":"https:\/\/www.salzburgerland.com\/en\/?p=584828"},"modified":"2026-03-09T14:00:13","modified_gmt":"2026-03-09T13:00:13","slug":"hiking-prep-fitness-gear-planning","status":"publish","type":"post","link":"https:\/\/www.salzburgerland.com\/en\/hiking-prep-fitness-gear-planning\/","title":{"rendered":"Hiking Prep: Fitness, Gear &amp;  Planning"},"content":{"rendered":"<h3>Fit for the First Vertical Meters<\/h3>\n<p>Kathi Millinger is a fitness trainer in Zell am See. She loves spending time on her local mountain, the Schmittenh\u00f6he, and many of its special spots recharge her energy while hiking. \u201cHiking gives me a sense of freedom, but to fully enjoy it, a bit of preparation is necessary. So, off the couch and get moving! My tip: training is more fun with your favorite hiking gear, and if you picture your most beautiful summit victory before you even start, it\u2019s much easier to overcome your inner resistance. Leaving the car at home now and then and walking wherever possible already does wonders for your endurance. And if you wear your new hiking boots while doing this, you won\u2019t be caught off guard by painful blisters during your holiday.\u201d<\/p>\n<p>Kathi\u2019s top exercises to kick off the hiking season\u00a0 \u2013 Try them yourself!<\/p>\n<h4 data-start=\"119\" data-end=\"151\"><strong data-start=\"119\" data-end=\"149\">Water Bottle Balance Stand<\/strong><\/h4>\n<p data-start=\"153\" data-end=\"447\">For coordination and balanc \u2013 helps you stay steady on root-filled trails and rocky paths. Important: Do not twist your hips, keep your back straight, slightly bend the standing leg, engage your glutes, and avoid overextending your neck. Hold the position for 20 seconds, then switch legs.<\/p>\n<p data-start=\"454\" data-end=\"475\"><strong data-start=\"454\" data-end=\"473\">Backpack Squats<\/strong><\/p>\n<p data-start=\"477\" data-end=\"742\">For strong glutes, thighs, and calves \u2013 helps prevent muscle soreness on downhill hikes. Important: Sit back with a straight back \u2013 avoid rounding your spine. Bend your knees in line with your feet. Then slowly rise and stretch up onto your toes. Repeat 10 times.<\/p>\n<div id=\"attachment_584830\" style=\"width: 1034px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-584830\" class=\"size-medium wp-image-584830\" src=\"https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-3-1170x658-1-1024x569.jpg\" alt=\"Woman in a checked shirt squatting on a mat, holding a rucksack, with boots, pole, and bottle nearby.\" width=\"1024\" height=\"569\" srcset=\"https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-3-1170x658-1-1024x569.jpg 1024w, https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-3-1170x658-1-370x206.jpg 370w, https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-3-1170x658-1-270x150.jpg 270w, https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-3-1170x658-1-540x300.jpg 540w, https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-3-1170x658-1-150x84.jpg 150w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><p id=\"caption-attachment-584830\" class=\"wp-caption-text\">Hiking fitness exercise (c) Maria Pirchner Fotografie mp-fotografie.at<\/p><\/div>\n<p data-start=\"71\" data-end=\"93\"><strong data-start=\"71\" data-end=\"91\">Hiking Pole Curl<\/strong><\/p>\n<p data-start=\"95\" data-end=\"434\">This exercise improves mobility and strength for your spine. Instructions: Tuck your chin to your chest and let your shoulders and arms hang relaxed. Roll down your spine, vertebra by vertebra, as far as you can with straight legs. Then roll back up, one vertebra at a time, and lift your chin in the final position. Repeat 10 times.<\/p>\n<div id=\"attachment_584831\" style=\"width: 1034px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-584831\" class=\"size-medium wp-image-584831\" src=\"https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-5-1170x658-1-1024x569.jpg\" alt=\"Woman stretching on a yoga mat indoors, with a rucksack, boots, and water bottle nearby.\" width=\"1024\" height=\"569\" srcset=\"https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-5-1170x658-1-1024x569.jpg 1024w, https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-5-1170x658-1-370x206.jpg 370w, https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-5-1170x658-1-270x150.jpg 270w, https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-5-1170x658-1-540x300.jpg 540w, https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-5-1170x658-1-150x84.jpg 150w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><p id=\"caption-attachment-584831\" class=\"wp-caption-text\">Hiking fitness exercise (c) Maria Pirchner Fotografie mp-fotografie.at<\/p><\/div>\n<h3 data-start=\"117\" data-end=\"137\">Backpack Check<\/h3>\n<p data-start=\"139\" data-end=\"570\">After finishing these exercises and settling back on the couch, you can tackle a small but important task: checking the basics for your backpack. For every hike, make sure to pack a charged mobile phone, a change of clothes, snacks, and enough water \u2013 plus a first aid kit. A hat, headband, gloves, and rain gear are also recommended, as even in summer, the weather in the high mountains can bring surprisingly chilly temperatures.<\/p>\n<p data-start=\"572\" data-end=\"1005\">For longer hikes, carrying a power bank for your phone is worthwhile. This ensures enough battery for countless photos and videos of breathtaking views and unforgettable moments, while also guaranteeing that you can call for help in an alpine emergency. It\u2019s also smart to download apps that provide maps or hiking tips, or the app of the Austrian Alpine Club, which allows you to send an emergency call with your precise location.<\/p>\n<h3 data-start=\"1012\" data-end=\"1040\">Time to Plan Your Hike<\/h3>\n<p data-start=\"1042\" data-end=\"1289\">Now the hiking season is finally here, your fitness is at the desired level, your basic gear is checked, and it\u2019s time to plan your hike. Always choose a destination suitable for the least experienced participant \u2013 start with easy, relaxed trails.<\/p>\n<p data-start=\"1291\" data-end=\"1587\">Expecting an afternoon summer thunderstorm? Then pick a hike that allows for an early start. Keep an eye on the sky, as storms can build quickly in the mountains. If a storm approaches while you\u2019re still on the trail, make sure in advance to know where nearby huts are, so you can take shelter.<\/p>\n<p data-start=\"1589\" data-end=\"1693\">In summer heat, your body loses a lot of fluid \u2013 carry plenty of water, along with sunscreen and a hat.<\/p>\n<h3 data-start=\"1700\" data-end=\"1726\">Hiking with Your Dog<\/h3>\n<p data-start=\"1728\" data-end=\"2002\">If your four-legged friend is coming along, pack extra water and maybe a few motivating treats. Don\u2019t forget dog waste bags \u2013 always pick up after your dog in the mountains. On hot summer days, favor shaded forest paths with mountain streams over trails above the tree line.<\/p>\n<p data-start=\"2004\" data-end=\"2347\">In grazing areas, keep your dog on a leash. When crossing pastures, maintain a safe distance from cows and keep them in sight. If a cow tries to defend its calves and becomes aggressive, let your dog off the leash and send it away \u2013 the dog is fast enough to get out of danger. For more detailed guidance on dealing with livestock, click here.<\/p>\n<p data-start=\"2349\" data-end=\"2636\">Your first aid kit should also include a few items for your dog, such as tweezers, a tick remover, and disinfectant spray. For those wanting to be fully prepared for emergencies with their dog, special first aid hiking courses for dogs are offered, for example, in the Wildkogel Arena.<\/p>\n<p data-start=\"1589\" data-end=\"1693\">\n<\/p>","protected":false},"excerpt":{"rendered":"<p>Fit for the First Vertical Meters Kathi Millinger is a fitness trainer in Zell am See. She loves spending time on her local mountain, the Schmittenh\u00f6he, and many of its special spots recharge her energy while hiking. \u201cHiking gives me a sense of freedom, but to fully enjoy it, a bit of preparation is necessary. [&hellip;]<\/p>\n","protected":false},"author":100,"featured_media":584829,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wl_entities_gutenberg":"","_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[1],"tags":[],"wl_entity_type":[5663],"class_list":["post-584828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allgemein","wl_entity_type-article"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Hiking Prep: Fitness, Gear &amp; Planning \u00bb SalzburgerLand.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.salzburgerland.com\/en\/hiking-prep-fitness-gear-planning\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hiking Prep: Fitness, Gear &amp; Planning\" \/>\n<meta property=\"og:description\" content=\"Hiking season is just around the corner. Get ready at home for your Alpine Summer adventures.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.salzburgerland.com\/en\/hiking-prep-fitness-gear-planning\/\" \/>\n<meta property=\"og:site_name\" content=\"SalzburgerLand.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/visitsalzburgerland\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-03-04T07:56:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-09T13:00:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.salzburgerland.com\/en\/wp-content\/uploads\/2026\/03\/wanderfit-uebung-2b-6-768x513-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"768\" \/>\n\t<meta property=\"og:image:height\" content=\"513\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Susanne Kolmbauer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@salzburgerland\" \/>\n<meta name=\"twitter:site\" content=\"@salzburgerland\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Susanne Kolmbauer\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/hiking-prep-fitness-gear-planning\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/hiking-prep-fitness-gear-planning\\\/\"},\"author\":{\"name\":\"Susanne Kolmbauer\",\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/#\\\/schema\\\/person\\\/8ab536b6a80fb6982a73adbfe75cef3b\"},\"headline\":\"Hiking Prep: Fitness, Gear &amp; Planning\",\"datePublished\":\"2026-03-04T07:56:32+00:00\",\"dateModified\":\"2026-03-09T13:00:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/hiking-prep-fitness-gear-planning\\\/\"},\"wordCount\":788,\"image\":{\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/hiking-prep-fitness-gear-planning\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/wanderfit-uebung-2b-6-768x513-1.jpg\",\"articleSection\":[\"Allgemein\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/hiking-prep-fitness-gear-planning\\\/\",\"url\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/hiking-prep-fitness-gear-planning\\\/\",\"name\":\"Hiking Prep: Fitness, Gear &amp; Planning \u00bb SalzburgerLand.com\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/hiking-prep-fitness-gear-planning\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/hiking-prep-fitness-gear-planning\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/wanderfit-uebung-2b-6-768x513-1.jpg\",\"datePublished\":\"2026-03-04T07:56:32+00:00\",\"dateModified\":\"2026-03-09T13:00:13+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.salzburgerland.com\\\/en\\\/#\\\/schema\\\/person\\\/8ab536b6a80fb6982a73adbfe75cef3b\"},\"description\":\"Hiking season is just around the corner. 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