Fitness for Survival


In a world where it seems almost anything can happen on any given day, it’s important to try to be prepared for any situation. This includes being physically fit and having the strength and endurance to survive various emergencies. Fitness for survival is not just about being able to run faster or lift heavier weights. It’s also about having the mental fortitude to stay calm and focused in times of crisis.

What is Survival Fitness?

Survival fitness is a type of physical fitness that focuses on developing the skills and abilities necessary for survival in extreme situations. It involves training your body and mind to be prepared for any kind of emergency or disaster. It could include preparing for natural disasters like floods or earthquakes to other disasters like terrorist attacks or civil unrest. It involves strengthening your body through physical exercise, as well as honing your mental focus through meditation and other relaxation techniques.

Please Exercise and Eat Healthy

What is wilderness survival?

Wilderness survival is the practice of being able to live in an environment out in the wild for extended periods of time by utilizing limited resources. It involves understanding the environment and building knowledge and understanding about what plants, animals, and other resources are available for sustenance. It also requires learning how to build shelter and make fire, navigate unfamiliar terrain, and plan ahead for potential hazards. The skills needed are applicable in both urban and rural environments and can help to increase safety while exploring nature.

The Benefits of Survival Fitness

Survival fitness has many benefits, both physical and mental. Physically, it helps you build strength, endurance, flexibility, balance, agility, accuracy, and coordination. All these skills are essential when it comes to surviving in an emergency situation. Mentally, it helps you stay calm under pressure and remain focused on the task at hand so the proper decisions can be made. It also helps you develop problem-solving skills which can be invaluable during a crisis situation.

How To Get Started With Survival Fitness

The first step in getting started with survival fitness doesn’t have to be difficult or expensive; there are plenty of exercises that can be done at home with minimal equipment.

  • Start by focusing on cardiovascular exercises such as running, swimming, or rowing; these will help build your endurance so that you can keep going even when faced with long periods of stress or fatigue.
  • Then move on to strength training exercises such as push-ups, sit-ups, and squats; these will help build muscle mass which will give you more power when needed in an emergency situation.
  • Add some flexibility exercises such as yoga or stretching; this will help improve your range of motion so that you can move quickly if needed in an emergency situation.

Cardiovascular Fitness for Survival Situation

Cardiovascular fitness is an important part of any physical fitness routine, and it is especially important for those looking to stay fit and prepared for any kind of emergency or disaster. This type of exercise helps strengthen the heart, lungs, and circulatory system, which in turn can help improve overall health and physical ability. There are many different types of cardiovascular exercises that can be done to improve cardiovascular conditioning. Some of the most common include running, cycling, swimming, and brisk walking.

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30 Minutes

Cardio workouts should be done regularly in order to get the best results. Aim for at least 30 minutes of moderate-intensity exercise 3-5 times a week. This amount has been shown to reduce risk factors for heart disease and other health issues. It is also important to mix up the type of activity; alternating between different exercises helps keep your workout interesting and challenging. It also provides a variety of other benefits.


It’s also important to note that cardiovascular fitness doesn’t just include working out. Nutrition plays a huge role in maintaining healthy levels of cardio fitness. Eating a balanced diet with lots of fresh fruits and vegetables, whole grains, and lean protein sources like fish or chicken is ideal. You also need to include healthy fats like nuts and avocados to help provide all the nutrients needed for optimal health and performance. Drinking plenty of water (at least 2 liters per day) will help keep your body hydrated during workouts.

By incorporating cardiovascular exercise into your regular routine along with proper nutrition, you can ensure that you are better physically prepared to face whatever life throws at you! Cardiovascular health is very important for any prepper fitness goals.

As you consider your nutrition needs, some people have found intermittent fasting can help you regulate your intake for either weight loss or weight maintenance. As you develop your eating routines, start with some simple recipes when planning dinner meal preparations.

Muscular Endurance and Physical Abilities

Muscular endurance is an important part of physical fitness and it is especially important for those looking to survive in any kind of emergency or disaster situation. This type of training involves performing exercises that strengthen the muscles while also increasing their ability to work for longer periods of time. Muscular endurance training can help improve overall strength and stamina, which in turn can help you stay calm and focused in times of crisis.

Weight Lifting, Circuit Training, and More

There are many different types of exercises that can be done to increase muscular endurance. Some of the most common include weight lifting, circuit training, plyometrics, and core exercises like planks. It’s important to choose exercises that target multiple muscle groups since this will ensure that your body as a whole is being trained rather than just specific areas.

What if you have back pain?

To be in great shape and grain a strong core, you do have to put in the work physically. Health experts have always suggested a visit with your doctor before starting any new or different exercise routines. Even with good guidance from a personal trainer or coach, you sometimes get back pain. If you have back pain it doesn’t necessarily mean you can’t still exercise and improve your muscular endurance. If you have back pain or another existing injury, it is important to talk to your doctor or physical therapist about the best course of action for you. They’ll be able to provide guidance on which exercises are safest for your condition and what modifications may need to be made in order to prevent further injury.

It’s always wise to learn and follow basic fitness principles first to make sure you’re body is up to the new workout routines. Anything you try should take into account things like body weight, age, pre-existing conditions, and prescriptions being taken. You shouldn’t change your lifestyle all at once. Be patient and take into account the long-term fitness goals you have and the circumstances you’re trying to prepare yourself for. You’ll have much better chances for survival if you’ve started slow and worked your way up to more strenuous exercises.

Protecting your knees, back, shoulders, and extremities can make a huge difference to your progress and overall satisfaction with your efforts. You can’t go right from years on the couch to a full bench press or deadlifts weight routine or another physical maneuver at the gym as a means to prepare for a survival scenario.

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Survival Fitness Plan

Try the following approaches as you work to achieve your fitness goals:

  • Push-ups help build upper body strength and endurance and can be done anywhere with nothing more than a flat surface.
  • Squats are great for strengthening the legs and core, increasing balance, and improving flexibility.
  • Planks help increase balance, and overall stability and promote better posture while also working on your core muscles in the process.
  • Running is an excellent way to stay fit while providing cardiovascular benefits. It requires very little equipment and can be done indoors or outdoors in any weather condition.
  • A brisk walk is an exercise that increases agility and strength while helping to maintain balance and coordination. It can be done quickly with minimal space requirements for a full-body workout. It also has less “impact” on your body than running can have.
  • An incredibly effective full-body exercise, burpees work for all the major muscle groups and get your heart rate up at the same time!
  • Lunges target both your leg muscles as well as your core muscles for a well-rounded workout that builds strength over time.
  • Pull-ups are one of the most effective exercises for building upper body strength because they involve many different muscle groups at once, such as the biceps, forearms, lats, traps, core, and more!
  • Swimming some laps helps to build leg, arm, and shoulder strength. It is also a great exercise as you try to build up your lung capacity.

What you need to survive a physical challenge

  • Be able to physically survive on 1,500 calories a day.
  • Be able to carry 30-40 pounds in a backpack with survival gear. Don’t start out with a heavy pack, work your way up over time.
  • Lift heavy buckets of water and walk with it, or lift heavy objects in general. Being able to carry firewood could prove to be a lifesaver.
  • Hike constantly in the woods, up to 5-10 miles at a time.
  • Be able to hunt and process food.
  • Be able to defend yourself physically from someone trying to harm you.
  • Be able to spend the day working in a garden.
  • Climb fences, and walls, and have a training plan.
  • Sustainable energy to last you all day.
  • Proper mental health sustainability for a long-term crisis

How do you get fit for survival?

Whether for simple general health benefits or to truly prepare for a survival scenario, do your homework and read up on proper strategies. Consider starting out with a trainer and then possibly going on your own. This post should provide some worthwhile guidance in your fitness journey.

Is it really necessary to exercise?

No matter what your overall fitness goals might be, exercise is critical to a long and healthy lifestyle. You don’t have to go overboard, just be willing to spend at least 150 minutes each week. Depending on your age, even a walk around your neighborhood can make a real difference in your health and disposition. If you have a dog, take it for a walk and enjoy the company. Your pet will appreciate it and will also benefit from the exercise.

Can a person be healthy without exercise?

Your genes and family health history certainly have an effect on your health. We’re all made differently when it comes to height, weight, bone structure, body mass, and immunity to disease. But there is no question that those who get exercise and eat properly will be better off in the long run.

Final Word

Fitness for survival is more than just general physical skills. You have to take your physical fitness efforts to the next level! Working out in warm or cold weather for long periods of time isn’t easy, and that’s why fitness centers are becoming so popular. Just remember, you don’t need fancy equipment and expensive memberships. You can do so much at home, in your yard, and on the golf course or basketball court. Just do something! May God Bless this world, Linda

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6 thoughts on “Fitness for Survival

  • March 31, 2023 at 7:38 am

    Ahhh the dirty little thing no one likes to talk about in the community. Fitness. It’s like a bad word.
    Be the best you that you can be.
    How many times do we see the 4hun with 6 chins talking bout “gonna do this and that” when they can’t do anything now?
    “What if I have a bad back?” So
    What if frogs had wings then their backsides wouldn’t bounce when they hopped.
    Be the best you that you can be.
    The maximum effective range of an excuse is zero meters.
    Be The Best You That You Can Be

    • March 31, 2023 at 8:11 am

      This made me laugh so hard! I could def be better in this area. It’s true tho. If we aren’t even semi physically fit, we probably aren’t going to survive lol

    • March 31, 2023 at 8:40 am

      HI Matt, I love this, you are so right. “Be The Best You That You Can Be”!!!!! Linda

  • March 31, 2023 at 10:46 am

    We started working out 5 days a week in 2018. We feel better, we get more things done. Things are easier when you work out. We now incorporated stair climbing into our work out.

    • March 31, 2023 at 11:51 am

      Hi Janet, oh I love hearing this. I have never been into exercise until we moved here. The local recreation center has FREE admission via our insurance. Mark started right off walking so many laps or whatever and now we both spend 40 minutes at the gym. I listen to audible books while I ride a recumbent bike. I’m like you, I started noticing I had more energy. You are rocking Janet to do the stair climbing exercise. Love it, Linda


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