If this column has a familiar ring, that is because it was dredged up from the Reynolds archives so that I could have a little vacation. Its topic — physical fitness — is always timely. For what it’s worth, I have put on a few pounds since this was written (no elk hunt this year), but I still plan to swear off ice cream and get in shape for the Maine deer season. What about you?

When it comes to hunting, as with so many recreational pastimes, anticipation and making preparation is half the fun. Most hunters have already started thinking about that October bird hunt or the week in November at deer camp. We dust off our firearms. Shoot some clays. Order some new boots. Some of us start working our gun dogs to get them in shape for those long days afield.

What about ourselves? After a long summer of kicking back in lawn chairs and pigging out at those family cookouts, are we ready for those sometimes strenuous days in the woods? Let’s face it, a November deer hunt can be hard work. Climbing over blowdowns and weaving through cedar bogs in big boots and layers of clothing adds up to exertion, especially for those of us who have been pretty much sedentary since last hunting season. Add, to all of this, the excitement of getting a deer and then dragging it out of the woods. You may have a problem if you’re not in physical shape.

It’s not too late — if you start now.

The toughest hunting that I have known is elk hunting the high country in Colorado. Because of the steep terrain and high altitude, burning lungs and aching legs are part of the deal when you hunt that country. An elk hunter who is overweight or out of shape just isn’t going to have a good time, period. I start getting ready for Colorado back in June by long morning walks and watching what I eat. The sweets and the refined carbs are easier to steer away from, I find, if you conjure up mental images of those steep climbs in the Rockies or recall the frustration of tracking an elk while fighting for a lungful of air.

Most physical fitness experts will tell you that it really doesn’t take as much hard work as you might think. Repetition is the key. If you start some conditioning now and combine that with a little self-restraint at meal time, you’ll be surprised the difference it can make come the November deer hunt.

This week the Vermont Fish and Wildlife Department issued a press release on the subject of hunters and physical conditioning. Here is a useful excerpt from that press release:

Did you know the following activities can cause more stress than your heart can handle?

Walking while carrying gear.

Climbing to a tree stand.

Dragging game out of the woods.

Even just spotting and shooting at game.

To reduce your risk, start building your endurance now. Any activity that gets you moving, even for just a few minutes each day, can start strengthening your heart and lungs. Try walking, bicycling, jogging, hiking or bowling.

Getting physically fit before the hunting season will also help you to:

Cover more ground.

Get your game out of the woods easier.

Avoid exhaustion, which can cause clumsiness and dangerous lapses of concentration.

Be a better shot, too. Shooting out of breath reduces your accuracy.

Tips to get started:

(Aim for 30 minutes of moderate intensity physical activity, such as brisk walking, five or more times a week.)

1. Choose an activity you enjoy and get a partner to share it with you.

2. Decide what your body can do comfortably. Proceed slowly and build up.

3. Work activity into your every day life: park your car a distance from work or the store, take the stairs, or go for walks at lunch or during breaks.

4. Walking is a simple, easy way to strengthen your heart and lungs, tone muscles and generally improve fitness.

5. Before brisk walking, warm up for 5 to 7 minutes by stretching and light walking and wear shoes that are cushioned and provide support.

6. Before starting a fitness program, seek your doctor’s advice, especially if you have medical problems or are over 40 and not regularly active.

The author is editor of the Northwoods Sporting Journal. He is also a Maine Guide, co-host of a weekly radio program “Maine Outdoors” heard Sundays at 7 p.m. on The Voice of Maine News-Talk Network (WVOM-FM 103.9, WQVM-FM 101.3) and former information officer for the Maine Dept. of Fish and Wildlife. His email address is [email protected] and his new book is “A Maine Deer Hunter’s Logbook.”