Prepper fitness: 5 Easy exercises that can help you SURVIVE during emergencies
06/01/2023 // Olivia Cook // Views

Being healthy is always a good thing because physical fitness impacts your ability to be prepared for the worst. You'll perform better at work, feel better about yourself and be ready to take better care of those you love. The fitter you are, the higher your chances of surviving an emergency.

Here are five easy exercises that can help preppers stay fit physically and emotionally.


Meditation has many benefits for survivalists. Most importantly, it can reduce stress, control anxiety and improve emotional health – all of which are very useful for SHTF situations where you need to keep your mind under control.

Meditation can also enhance your awareness and lengthen your attention span, which can also be useful for taking note of dangerous situations during disasters. Morgan Rogue, writing for Rogue Preparedness, noted how just five minutes of meditation a day can be enough to start with.

Yoga movements

Just 10 to 20 minutes of yoga movements a day can be enough for you and other preppers to improve your mindfulness, or your ability to pay attention to yourself, to the people around you and to your general situation. This, like meditation, can be a useful tool for stress reduction and promoting overall well-being.

Yoga also helps you become more flexible. The better stretched out your muscles are, the less likely you are to experience self-inflicted injuries. This is very important, as during stressful times such as an emergency or a disaster you need to stay physically healthy when you might not have immediate access to medical services.


Strength training

Improving your strength is extremely important as this affects your ability to carry your gear over long distances, cut through woods and other difficult terrain and build shelters quickly and efficiently, among other things.

Strength training is a very easy exercise to do. All it takes is five to 10 minutes a day of work lifting heavy objects for you to see results. You can even try this on heavy objects you can find at home, such as one-gallon containers of milk or water.

Just go for a walk

Go for 20-minute walks a few times a week to build a habit. In the beginning, go as slow as you want. Over time, treat the walks as mild exercise to improve your stamina so you can walk further. You shouldn't be gasping for air but should be at the point where you've got a little bit of sweat or an increased heart rate.

Find out what works for you. Level up by jogging or maybe even running. This way, you'll learn more about the areas where you live and work and that knowledge will come in handy during a crisis. The most important thing is just to get moving.

Go for walks with your bug-out bag

Once you've built in the habit of going for long walks, it's time to crank it up a notch by going for walks with your bug-out bag.

"It may seem silly, but simply having [the bug-out bag] on can increase your ability to carry it around for longer periods of time and get you used to it, plus [it] builds up your strength," wrote Rogue.

You can even try going for long hikes with your bug-out bag or learn your bug-out routes with it on.

Whatever exercise or combination of exercises you try out, the important thing is to start getting fit.

Find more useful tips for preppers at

Watch this video as preparedness expert Ryan Humiston provides tips on exercises and proper diets for preppers.

This video is from the channel Glock 1911 on

More related stories:

Prepper fitness: Why is physical health important for survival?

Prepper fitness: Exercise regularly so you can survive in a post-SHTF world.

Prepper fitness: Survive physically challenging emergencies with these SHTF workout tips.

Health and prepping: Why your physical fitness is an important aspect of your survival plan.

Why physical fitness is crucial for survival (and why all preppers need to take good care of their bodies).

Sources include:

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