Pack It Right: Loading and Hiking with a Daypack
Before a walking trip, students learn to pack a daypack: what to bring, where to put the weight and how to adjust the shoulder straps and hip belt, then compare a badly and a well-packed bag on a walking course. They build good posture habits and independence for active leisure.
How to play
- In pairs, each with a backpack, review the basic list (3 min): water, an extra layer, food, a cap, sunscreen and a charged phone.
- Load the pack with water bottles up to no more than 10 percent of body weight, first any old way with loose straps.
- Course 1 (5 min): brisk walk around a 330-yard cone loop that includes a climb up the bleachers; the partner watches posture and each student rates effort from 1 to 10.
- Repack (4 min): heaviest items close to the back at mid-height, hip belt on the hips, shoulder straps snug and chest strap buckled.
- Course 2 (5 min): same loop with the well-fitted pack and a new effort and posture rating.
- Switch roles if there's time, then wrap up by comparing the two effort ratings (2 min).
Rules
- The load never exceeds 10 percent of body weight.
- On the bleachers, place your whole foot on each step and use the handrail if there is one.
- Walk, don't run, while wearing the pack.
- If your back hurts, take the pack off and tell the teacher.
Variations
Easier
Use a nearly empty pack and a flat course to focus on fit.
Standard
Compare a badly and a well-packed bag on a course with a climb.
Harder
Each pair packs for a specific day-long city walk and justifies every item to the class.
Adaptations
- Limited mobility: the student learns to attach the pack to the wheelchair and balance the weight for stable travel.
- Visual impairment: the partner guides the fitting by touch and accompanies the student on the bleachers.
- Lower fitness: reduce the load to 5 percent and skip the bleachers.
Learning goals
- Pack a daypack with what a walking route requires.
- Adjust the load to protect the back while walking.
- Compare perceived effort with different ways of carrying a load.
Equipment for a class of 25
- backpacks: 13
- recycled water bottles: 40
- cones: 10
- printed RPE scales: 25
Teacher tip
Ask students to bring their everyday backpack: many find out they wear it far too low. Keep a scale handy so they can figure out their 10 percent with real numbers.
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