Preparing physically for 4WD adventures
DESTINATIONS – PLANNING & PACKING
Although modern 4WDs make relatively light work of ploughing through sand, breasting creeks, climbing rocky tracks and conquering long stretches of corrugated roads there’s still a need for the vehicle occupants to have degree of’ ‘match fitness’. Margot Mora spells out a gentle fitness regime for all of us.
Prep is crucial for long-distance 4WD travel. It’s understood that your vehicle must be in peak condition; you need all the necessary camping and navigation equipment; and you need a well-planned itinerary.
But what about the drivers and passengers? Are all of you ready to manhandle the mechanical magic carpet carrying you along rugged Outback tracks on your next adventure?
Why being in shape matters on a 4WD trip
Long-distance 4WD travel in Australia isn’t for the faint-hearted. It requires concentration and stamina to navigate challenging tracks and roads during a lengthy trip into the wild, plus some degree of fitness to set up and pack away camping gear; to enjoy walks to scenic venues; and, inevitably, to extricate a bogged vehicle and R&R flat tyres.
4WD travel in a well set up, climate-controlled vehicle might initially seem passive – after all, you spend hours just sitting behind the wheel. But there’s much more to it:
Driving fatigue: Even with excellent driving skills, long hours of concentration, vibration, and muscle tension take a toll on your neck, back, and shoulders. Driving fatigue can also be fatal.
Camp setup and pack-down: All your camping equipment and supplies aren’t going to pack and unload themselves. You’ll be lifting, crouching and twisting as you’re hauling gear, often in hot or windy conditions.
Bushwalking and exploring: One of the main reasons for a 4WD adventure is to see nature close-up. Even short walks to gorges, waterfalls, or lookouts often involve uneven terrain, loose rocks or sand, requiring some level of fitness and stamina.
Recovery situations: If you get bogged, you’ll be digging, winching, or pushing. It’s not the time to discover that manual labour leaves you feeling like your back is broken. Ditto for lifting and changing heavy spare wheels.
If you’re not physically prepared, you’re more likely to suffer aches, strains, or worse, an injury that cuts your trip short.
Getting in shape will boost your concentration skills, fatigue resistance, stamina and endurance. If you do enough 4WD trips, sooner or later, you’ll encounter an emergency situation, when being in good shape means you can operate as an asset, not a liability.
No, you don’t need to be an Olympic athlete to enjoy 4WD touring, but you must be reasonably mobile, strong enough to handle your equipment, and fit enough to recover quickly from long days.
Start with mobility and flexibility
If you’re not a hard-training young whippersnapper, extreme adventures like 4WD travel probably leave you with some stiffness: hips, hamstrings and lower backs are common culprits.
Improving your mobility makes everything on an outdoor adventure easier. Mobility training reduces the risk of injury, eases muscle pain, fast-tracks recovery, helps build muscle and improves strength.
Following are a few simple daily mobility-boosting stretches and we’ve taken a lead from Celeste Barber’s glamour-mocking videos by having Allan Whiting ‘model’ the routines. (He’s now an octogenarian, but managed to look semi-comfortable doing them!)
Hip flexors: Get into a lunge position with your upper body straight and push your hips forward and down to stretch the back leg’s hip flexor. This helps your body cope with long sitting sessions.
Chair twists: This will help with lower back mobility. Sit on a stool with your knees at 90° to your feet, hip-width apart. With the back of your hand on the opposite knee, slowly twist your head and body towards the knee. Hold the position for 30 seconds and repeat with the other side.
Hips and hamstrings: Standing with your feet shoulder-width apart, squat as far as possible. Keep your hands flat on the floor and try to straighten your legs. These exercises are great for bending and lifting.
Build Functional Strength
Functional strength is what it sounds like. It’s the strength to be able to lift and carry jerry cans, handle spares and recovery gear, set up camp and pack or unpack heavy equipment, and dig your vehicle out of boggings
Strength-training exercises help build muscles that make everyday movements easier. It’s also important to build balanced strength by training all muscle groups; otherwise, weaker muscles can over-compensate and get injured. Focus on strength training that mimics real-life movements applicable to 4WD life.
Bodyweight squats: This builds strength for climbing and lifting. With feet just more than hip-width apart, bend your knees and lower your body so your thighs are in line with the floor, keeping your entire body tight. Return to a standing position and repeat.
Step-ups (with or without a pack): Good for handling steep bushwalking terrain.
Push-ups (wall or floor): Help with upper body strength.
Planking: Builds core stability and protects your back.
Deadlifts: This exercise is excellent for building strong glutes and hamstrings and mimics lifting heavy gear.
If you’re not in great shape, start slowly, with two or three short sessions per week. Even modest strength improvements can have a great impact in the bush.
Improve Cardiovascular Fitness
Cardio exercises have multiple benefits, including increasing stamina and strength, fighting off viral infections, strengthening the heart and lowering blood pressure and blood sugar levels.
Some moderate cardio training can help you recover more quickly and keep your energy levels up, making your trip more fun. You want to enjoy your time at each stop, not just set up camp and have to head to bed. Here are some low-impact activities:
Walking or hiking: Try hilly terrain if you can.
Cycling: Excellent for building leg strength and endurance.
Swimming: Great if you have ‘dodgy’ joints, because they become weightless when floating.
Rowing machines or elliptical trainers: Ideal for full-body, joint-friendly workouts.
Aim for 20-30 minutes, three or four times a week. If you’re huffing and puffing walking up a flight of stairs, you’ll also feel it climbing to a lookout in the NT.
Of course, you can always opt for more rigorous exercise. Alan Whiting has been practising and teaching traditional Japanese art, Tenjin Shin-yo Ryu, for many years and still mentors his senior students.
Train Like You Tour
As your departure date gets closer, try to simulate the movements and activities you’ll be doing on your 4WD trip.
Pack a daypack and go for a hike.
Practice setting up and packing away your camp.
Load and unload your vehicle. This will also help you figure out the most space-saving ways to pack your equipment.
Test your recovery gear. If you’ve never used your jack, winch or sand ladders, practice in a safe spot. It’s surprising how physically demanding recovery can be, especially in soft sand.
Focus on Your Overall Health
Getting in shape by exercising will be a massive advantage for managing your daily activities, but it’s also necessary to be in optimum health.
Eat a balanced diet and get into the habit of drinking enough water daily. Research shows that men should consume 3.7 litres of fluids daily – including water, other fluids and the water content of food – and women 2.7 litres, so make sure you keep yourself hydrated. Doing so will also help your muscles recover faster after exercising, and you’ll feel less depleted.
Get Fit and Hit The Road
A long-distance 4WD trip through the Australian Outback is one of the most incredible life experiences, but it’s not without its physical challenges. By getting into shape, you’ll cope better and enjoy it all the more. Taking that steep track to the lookout will be a breeze, helping with a recovery won’t break your back and setting up camp quickly won’t finish you off for the day.
So don’t wait until the day before your departure to start thinking about your fitness. Your future self, parked beside a remote billabong with a cold drink in your hand and no backache to complain about, will thank you for it.
Margot Mora is a versatile writer who covers everything from business to personal growth. She crafts insightful content for entrepreneurs and freelancers, while also sharing her passion for travel, self-development and relationships through widely published articles.
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