Long hikes 2-4 times a week. It’s not a workout per se–I’m actually out looking for wildlife–but I’m usually pretty tired by the end of it. On days I can’t get to the nearest state park, or during winter when it closes early, I just do 2-3 miles brisk walk around the city parks in town. The actual hikes can be between 4 and 10 miles, carrying water (lots of water) over varied terrain.
The only times it’s messed me up so far was when I got heat exhaustion and couldn’t work out for crap for 2-3 days (but then I’m still a beginner too).