Going on my first canoe trip in 5 weeks at 46 yrs of age. I am not in great shape. What exercises will help me

Question

My Husband and I are going to vacation in the Smoky Mountains. Gonna do a 7 mile canoe trip and also some low intensity hikes. I wanna strengthen my arms and legs. What can I do in 5 weeks without going to the gym?

Answer 1

First a little reassurance: I'm 45 and just did a 33-mile canoe trip last month and had a great time. And my companion was a small-framed 45-year old woman. I hike a LOT, but other than typing and carrying my toddler around, I don't get much upper body work at all.

Still, it is a good idea to condition a little bit (not that I did, I just took a little Advil that day.) You'll be pulling with one arm (much like using a rowing machine). And pushing with the other arm, like lifting weights while laying on your back on a bench. And then switching sides every so often.

Salvation Army always has old rowing machines laying around. They also have old weight benches.

Or tie a bungie cord to the cabinet at elbow height and pull it back one foot. Do that 100 times each day for week then use double bungies. Triple it up after another 2 weeks. Run a cord through 4-inches of 1-inch pipe as a handle and secure to the bungie hook.

For pushing, you just turn around to face away from the cabinet. Push the handle about 2 feet ahead. Repeat 100 times.

Get kneepads (sold for volleyball players) and try to have a selection of paddle lengths to choose some - different people like different sizes.

Get in the middle of the boat with the most experienced person in the back (for steering) and the second most experienced person in the front (to set a steady pace). Just keep time with the person in front of you, but paddle on the opposite side.