Getting ready for your next hunting trip should include workouts and exercises weeks in advance that get you in shape for hiking the trails, climbing to your deer stand and hauling the next big one out of the woods.
“Hunting has been shown to increase your chance of heart attacks because of the physical activity it takes to hunt,” said Aaron Homolka, physical therapist at Marshfield Clinic Health System. “Hunters are also more prone to accidents, which can be more severe if someone is not physically ready for the hunt.”
Assessing your fitness for hunting
Before increasing your physical activity by hunting, talk to your primary care provider if:
- Your primary care provider has ever said you have a heart condition and should only do physical activity recommended by a provider.
- You feel pain in your chest when you do physical activity.
- In the past month, you have had chest pain when you were not doing physical activity.
- You lose your balance because of dizziness or losing consciousness.
- You have a back, knee, hip or other bone or joint problem that could be made worse by changing your physical activity.
- You are currently taking medications prescribed by a doctor for your blood pressure or a heart condition.
- You know any other reason why you should not do physical activity.
If you are fit to increase your physical activity, these workouts can help get you ready for your next hunting adventure. These workouts include simple stretching and strengthening activities you can do each week to help you get ready for opening day. Add new stretching and strengthening activities each week. This guide can help you keep track of your progress.
Download Exercise and Activity Guide
Cardio hunting workout
For the first week, do this cardio hunting workout. It will get you moving and ready for the big day.
Walking
Stark walking 30 minutes each day. Make sure to walk in the early mornings or evening so you get ready for the colder weather typical of hunting.
High Knees
Do high knees Monday, Wednesday and Friday of each week. Use a basic jogging form, bringing your knees up higher than normal, ideally above your waistline. Keep your feet moving with your head and shoulders forward. Walk, skip or run for two to three minutes.
Butt Kickers
Do butt kickers Monday, Wednesday and Friday of each week. Keep your thighs perpendicular to the ground while kicking your heels up to your backside. Keep moving with knees, hips and shoulders in alignment. Do for one minute.
Watch this video to see how to complete this cardio workout for hunting.
Hunting workout for lower body
Deer hunting is a rigorous sport that requires good balance and flexibility. In the second week, add these stretching and strengthening exercises to help improve your lower body fitness.
Climbing Your Deer Stand
Practice safely climbing up and down a ladder or your deer stand every week.
Calf Stretches
Do calf stretches, Tuesday, Thursday and Saturday. Stand at arm’s length from a wall, sturdy furniture or exercise equipment with one foot placed back. Slowly bend forward keeping the back leg straight and the heel down. Do three – holding each for 30 seconds; then alternate legs.
Quad Stretches
Do quad stretches Tuesday, Thursday and Saturday. Use a staircase or chair to keep your balance. Bring your foot up behind your knee to feel a gentle stretch. Do three repetitions and hold each for 30 seconds.
Hamstring Stretches
Do hamstring stretches Tuesday, Thursday and Saturday. Lie on the floor on the corner of a hallway or door. Raise one leg and rest the heel against the wall or door frame while keeping the left knee slightly bent. Gently stretch the muscle on the back of the raised leg until you feel a stretch along the back of your thigh. Do three repetitions with each leg for 30 seconds each.
Wall Squats
Do wall squats Tuesday, Thursday and Saturday. Lean against a sturdy wall or door. Ease into a sitting position with your feet about two feet from the wall. Begin with five repetitions and work to 25. Hold each for five seconds. Work up to 10-20 seconds each to build your endurance.
Watch this video to see how to complete this lower body workout for hunting.
Hunting workout for the upper body
Hunters do a lot of lifting, bending, twisting and turning during the season. Add these stretching and strengthening exercises in the third week to improve your upper body fitness and get you ready for the hunt.
Lifting and Bending
Lift and bend while cutting and stacking firewood on a weekly basis.
Shoulder Stretches
Do shoulder stretches Tuesday, Thursday and Saturday. Place one elbow at shoulder height while standing at the corner of a wall or doorway. Extend forward the leg opposite your raised arm. Move forward a bit leaving your arm in position on the wall or doorway. Do not turn into the wall or doorway or bounce. Do three times and hold for 30 seconds each.
Pushups
Do pushups Tuesday, Thursday and Saturday. Get down on the ground with arms and legs extended. Raise and hold your body off the ground at a 45-degree angle. Keep your hands shoulder-width apart. Keep your hips from sagging or being too high. Lower yourself down and up while keeping your form straight. Start with as many as you can do while keeping your form correct. Build up to a maximum of 25 reps.
Crunches
Do crunches Tuesday, Thursday and Saturday. Lie on the floor with knees bent and hands behind your head. Pull your belly button toward your spine, flatten your back to the floor. Slowly contract your abdominals, bring your shoulders about two inches off the floor. Exhale, keeping neck and shoulders straight as you come up, then slowly lower back down. Start with five, working up to 25.
Supermans
Do supermans Tuesday, Thursday and Saturday. Lie on your stomach with your arms forward. Raise your arms and legs from the floor at the same time and hold for 3-5 seconds. Perform 10-15 repetitions.
Watch this video to see how to complete this upper body workout for hunting.
Advanced exercises for hunting
Your health should always be in season, so keep your fitness routine going. These advanced exercises can be added when you are ready to stay in shape for all your favorite hunting, fishing and sports seasons.
This guide includes a weekly guide that includes cardio, lower body and upper body exercises, plus these advanced exercises.
Download Exercise and Activity Guide
Arm Circles and Swings
Do arm circles and swings on Monday, Wednesday and Friday. Stand with your feet apart and your arms at shoulder height so your body forms a “T.” Slowly start by making smaller circular motions with both arms. After a few repetitions of smaller circles, enlarge your circles. Do these for one minute. Change to arm swings, swinging your arms across each other back and forth. Alternate one over the other for one minute.
Squat Side Steps
Do squat side steps Monday, Wednesday and Friday. Step your right foot to the side, wider than shoulder width. Bend your hips and knees and sit back with knees behind toes. Stand and bring your feet together. Repeat with left foot and do 10 to 20 repetitions for each leg.
Walking Lunges
Do walking lunges on Tuesday, Thursday and Saturday. Stand with your feet hip-width apart and step backward with your right foot keeping your torso forward about 45 degrees. Your shoulders should be over your left knee without rounding your back. Alternate continuously, with 10-15 reps on each side.
Frankenstein Marching
Do Frankenstein marching on Tuesday, Thursday and Saturday. Alternate kicking each leg up and trying to touch your toes. Do these for 2-3 minutes.
Watch this video to see how to complete these advanced exercises for hunting.
Nutrition for hunters
What you eat while you’re hunting can help you stay alert. However, poor nutrition could be a key reason you are tired while hunting.
A common mistake is taking convenience foods like soda and candy bars that are high in sugar. These may give you quick energy, but may cause you to struggle later in the day.
When prepping your food ahead of time, consider these items:
- Trail mix
- Granola bars
- Fruit
- Water
Watch this video for more information about nutrition while hunting.
For help getting in shape, talk to a Marshfield Clinic Health System provider.
Schedule appointment Message your provider
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