Hiking is a popular activity, particularly since you can often find places to hike close to home, if you are lucky! However, there's always the feeling that this is not really exercise, and the mountain is right in the city (in Cape Town), so it's really no big deal.

Wrong! A good hike is actually as strenuous as running or cycling, and you need to be fit.

Yes, hiking is one of the ways of getting fit, but you don't want to tackle that huge peak without some training. That is even more true if you have finally planned that long-awaited trip to the Himalayas or the Andes.

Get fit for hiking

As well as being as cardiovascularly demanding as other endurance sports, hiking uses a whole new set of muscles. So you will find yourself aching in places you didn't know existed!

If you are planning on tackling something pretty major, you need to prepare. If you already do other things like running or cycling, then you probably feel that you are already fit enough. In terms of your cardiovascular system you are probably correct, but your muscles will complain, I know!

Start off with some short training walks, trying to carry the same size and weight of pack which you will be carrying on the big one. If you are planning a long hike, then try and have at least one full-day hike each weekend. Walking is the best training for walking.

Indulge in some extra stretching, and weight training as well. Strength and flexibility will definitely help decrease those aches and pains.

Don't try and push up those hills too fast to begin with. You won't get fitter any faster, and you can injure yourself.

Do chose training routes which have some hills in them, even if they are not very steep to begin with. Walking uphill is totally different from walking on the flat. So is walking downhill, as you will find when you try and go downstairs the next day!

If you are doing any serious trekking, consider using poles. I have never tried them, but a friend who trekked in the Himalayas last year swears by them. They offer you extra stability on difficult terrain, and take some of the strain off your knees, ankles and hips. You need to practice with these before going off on the serious trip, so take them out locally to wear them in.

Clothing

You need the correct clothing for any wilderness and/or mountain hike. This is as true in Cape Town or the Magaliesberg as it is in the Andes. Never go for a walk on the mountain in your beach clothes, even if it is very hot. The weather can change, and you can become seriously chilled.

Make sure that you are wearing layers which can be removed, or replaced, depending on the temperature. The Polartec garments are ideal since they are so light. If you are wearing shorts, take track-pants with you in case it turns cold. Always have something wind- and waterproof with you.

Don't go for a long hike in new hiking boots! You need to break new boots in by using them on short walks, and even by wearing them around the house and garden. Speak to the shop assistants in specialised sporting goods stores about the correct type of boots for the terrain on which you will be hiking.

Food and drink

Another "never"! Never go on the mountain without adequate liquid, (not beer!), and some food. You can become dehydrated very easily, particularly if it is hot, and even more so if you are a bit unfit.

Take a combination of water, and either sports drinks, or fruit juice. You will find that you don't always want something which is sweet when you are very thirsty, but don't let yourself get very thirsty. Drink regularly, just as you do with other endurance exercise.

Take easily digested food such as chocolate, sweets and sandwiches if you are on a day hike. Fruit is also useful. On longer trips you need to plan daily meals according to how active you will be, and how you are going to carry everything.

Always take your litter home with you.

General tips:

Don't walk alone. The best sized group is four, but two is ok if you are both very experienced. Always walk at the pace of the slowest in the group, and don't lose sight of stragglers.

Make sure that someone knows where you are going, and what time you are expected down, so that help can be sent if you don't arrive home. If you get down the mountain and decide to go elsewhere, contact the person at home so that rescue services are not sent out unnecessarily.

Always make sure that you know where you are going. Take a map if you can, and a compass, and make sure that someone in the group knows how to use both of them.

Don't forget the sunscreen, and a hat, if it is hot. Even if it isn't sunny when you start out, it may well clear later in the day.

Take a torch in case you do get lost, and are out after dark, and a whistle to attract attention should you need to.

There are some places where you need a permit to hike. Check on this before you leave, particularly if you are planning a trip to designated wilderness areas.