Pure Body Health Victoria logo
The Canadian’s Guide to Hiking and Outdoor Fitness

Canada, with its vast and diverse landscapes, offers a playground for outdoor enthusiasts. From the rugged terrain of the Rocky Mountains in the west to the pristine lakes and forests of the east, there are endless opportunities for hiking and outdoor fitness activities. Whether you’re a seasoned hiker or just starting out, this guide will help you make the most of Canada’s natural beauty while staying safe and fit.

Choosing Your Hiking Destination

Canada is known for its stunning national parks, provincial parks, and wilderness areas. When planning a hiking trip, consider your fitness level, the time of year, and the type of terrain you want to explore. Here are some popular hiking destinations in Canada:

  • Banff National Park, Alberta: Explore the breathtaking Rocky Mountains, turquoise lakes, and glaciers in one of Canada’s most iconic national parks.
  • Cape Breton Highlands National Park, Nova Scotia: Hike along the dramatic coastline and take in sweeping views of the Gulf of St. Lawrence.
  • Jasper National Park, Alberta: Enjoy the tranquility of the Canadian Rockies with countless trails, from easy strolls to challenging backcountry adventures.
  • Pukaskwa National Park, Ontario: Experience the rugged beauty of Lake Superior’s northern shore and tackle the Coastal Hiking Trail.
  • Yoho National Park, British Columbia: Discover stunning waterfalls, pristine lakes, and unique geological formations in this lesser-known gem.

Preparing for Your Hike

Before you hit the trails, it’s essential to be prepared. Here’s a checklist of items to bring and things to consider:

  1. Proper Footwear: Invest in a pair of sturdy hiking boots that provide good ankle support and traction.
  2. Weather-Appropriate Clothing: Dress in layers, and pack rain gear and warm clothing, even in the summer.
  3. Navigation Tools: Bring a map, compass, and GPS device to help you stay on course.
  4. Water and Snacks: Stay hydrated by carrying enough water, and pack energy-boosting snacks like trail mix and granola bars.
  5. First Aid Kit: Be prepared for minor injuries with a basic first aid kit that includes bandages, antiseptic wipes, and pain relievers.
  6. Sun Protection: Wear sunscreen, sunglasses, and a wide-brimmed hat to shield yourself from the sun’s rays.
  7. Emergency Contacts: Inform someone of your hiking plans and expected return time, and carry a charged cellphone in case of emergencies.

Trail Etiquette

Respecting the environment and other hikers is crucial when exploring Canada’s wilderness. Follow these trail etiquette guidelines:

  • Stay on Marked Trails: Avoid wandering off the designated paths to protect fragile ecosystems.
  • Pack Out What You Pack In: Leave no trace by carrying out all trash and litter.
  • Yield to Others: Uphill hikers have the right of way, and slower-moving hikers should step aside to let faster hikers pass.
  • Keep Noise Levels Down: Enjoy the peacefulness of nature and minimize loud conversations and music.
  • Respect Wildlife: Observe animals from a safe distance and never feed them. Keep a respectful distance from nesting birds and other sensitive wildlife.
  • Campfire Safety: Follow park regulations regarding campfires, and use established fire pits when permitted.

Staying Fit in the Outdoors

Canada’s hiking trails not only offer stunning scenery but also a fantastic opportunity to stay active and fit. Here are some outdoor fitness activities you can incorporate into your hiking trips:

Trail Running

If you’re looking for a more intense workout, consider trail running. It’s an excellent way to boost your cardiovascular fitness while enjoying the beauty of nature. Look for well-maintained trails suitable for running and invest in a good pair of trail running shoes with extra grip.

Interval Training

Turn your hike into a full-body workout by incorporating interval training. Choose a section of the trail with varying terrain, and alternate between brisk walking, jogging, and even bodyweight exercises like lunges and squats. This will challenge your muscles and help improve your endurance.

Hiking with Weights

If you’re looking to increase the intensity of your hike, consider adding a weighted backpack. Start with a light load and gradually increase the weight over time. Hiking with weights will engage your core and build strength in your legs and back.

Yoga and Stretching

After a long hike, take some time to stretch and practice yoga. Find a serene spot with a beautiful view, and use this opportunity to improve flexibility, balance, and relaxation. Yoga can also help alleviate muscle soreness and prevent injuries.

Safety First

While outdoor fitness activities can be incredibly rewarding, safety should always be your top priority. Here are some safety tips to keep in mind:

  • Check the Weather: Before heading out, check the weather forecast for your hiking destination. Be prepared for changing conditions, especially in mountainous areas.
  • Know Your Limits: Choose trails that match your fitness level and experience. Don’t attempt hikes that are beyond your capabilities.
  • Travel in Groups: Whenever possible, hike with a companion or in a group. It’s safer and more enjoyable to have others with you in case of emergencies.
  • Stay Hydrated: Dehydration can lead to fatigue and accidents. Drink water regularly throughout your hike.
  • Wildlife Awareness: Be aware of the wildlife in the area and know how to react if you encounter them. Keep a safe distance and make noise to alert animals to your presence.


Exploring Canada’s hiking trails and embracing outdoor fitness is a fantastic way to experience the country’s natural beauty while staying active and healthy. With proper preparation, trail etiquette, and safety precautions, you can make the most of your outdoor adventures. So, lace up your hiking boots, pack your gear, and hit the trails to discover the wonders of Canada’s great outdoors.