Last updated on April 13th, 2021 at 10:59 pm
When thinking of suitable hobbies for retirees, things like knitting, watching birds, or painting may come to mind. However, while those activities can be fun, there’s no rule barring seniors from engaging in more adventurous hobbies, like hitting the trails. Aging trekkers shouldn’t worry that they have to pack away their gear forever—hiking over 60 can easily be done.
Seniors can safely continue their hiking hobby or even start a new one. You just need to be especially in tune with your body, take some precautions, and keep your doctor in the loop.
If you are interested in continuing to hike as you age, you might find some benefit in checking out our post on the best walking sticks and hiking poles for seniors. Whether hiking since the 1970s or learning to hike in your 70s, here’s a guide to hitting the trails at an advanced age.
Know Your Body and Let Your Doctor Know
Even if you’re the picture of perfect health, your doctor should be informed that you are engaging in this often strenuous activity. Assuming that you don’t have any serious health issues, your doctor will likely give you the all-clear, but s/he may have some additional resources for you to read up on before you hit the trails.
It goes without saying, but if you aren’t the picture of perfect health, it’s important to know how far your body is willing and able to go. Joints that have been surgically reinforced or even replaced, heart problems, and disorders like low blood sugar should be taken into effect when you want to go on a hike.
Discuss your health conditions with your doctor and take all necessary medications beforehand and bring any that you may need to take while walking. Be aware of side effects of your medications that may not be a big deal on a daily basis, but may cause problems on hike, such as: dizziness, nausea, or drowsiness.
Know Your Limits (and Build on Them)
If you’ve never hiked more than two miles at a time before, you probably shouldn’t right away. You probably shouldn’t hike up steep hills, across rough terrains, or in different weathers or temperatures than you’re used to, either.
What it boils down to is knowing what your body is used to and progressing very slowly if you want to push your limits. A hiker over 60 who’s been on the trails their whole life can likely handle more in terms of distance and stress than a senior hiker who’s never hiked a day in their life.
None of this is to say that growth and building strength and endurance isn’t possible for an aging hiker; since elderly people’s ligaments and joints are more prone to soreness and strain, baby steps when you’re hitting the trails are ideal.
There are Trails Perfect for YOU!
Hiking trails vary widely in length, difficulty, and terrain. Hiking paths can be organized, groomed, and clearly marked by a natural park or nature center, or you can venture off of the beaten path. The trails could wind through the woods or across plains with no shade.
Elderly hikers may be most comfortable on shorter paths to avoid tiring out a far distance from shelter or a stopping point. You may also choose a paved or dirt trail to keep from tripping on rocks, tree roots, or other uneven terrain. Hikers over 70 may tend to trek on paths that are flat or gently sloping rather than steeply elevated ones. The choice is ultimately up to the hiker.
Be sure to do lots of research on a path before you take it. The local DNR, travel agent, or hiking forums can help you gauge a trail’s difficulty before you hike it.
Bring Water and Snacks On Hikes
Hydration and nutrition is important for any hiker, no matter the age or experience level. For hikers over 60, however, it is especially important to make sure you bring plenty of water and healthy sustenance on your hiking adventures. Aging hikers naturally have a lower amount of water in their bodies, meaning that staying on top of your hydration is especially important. You can read more about dehydration in the elderly on the Mayo clinic website.
Some good examples of hiking snacks include: granola, almonds, trail mix, dried fruit, or cereal bars. Be sure to stay in tune with your body for the entire duration of the hike to look out for these symptoms of dehydration and low blood sugar:
- Confusion
- Difficulty walking
- Dizziness
- Lack of sweat (in an environment where one should be sweating)
- Shakiness
- Irritability
Simple Exercises Can Improve Your Hike
Hiking can be tough, and trails tend to be unpredictable: fallen trees and branches, jutting roots, cracks in the pavement, and sudden hills are all hazards that you should be physically prepared for before hitting the trails. Thankfully, there are some easy types of exercises that can help get you there.
Below are three simple exercise tips for aging hikers looking to add mileage to their treks:
1. Stretching Should Become Routine
Stretching may not necessarily feel like a workout, but keeping your muscles limber and loose is important before any physical exercise. You should definitely stretch before going on a hike, but try to make a quick, simple stretching regimen part of your daily routine.
You can consult your physician for a stretching routine that is specialized to you and your body, but be sure to focus on the muscles of your legs and back, which are the most important muscle groups in the body when it comes to hiking.
2. Body Weight Exercises Can Help a TON!
Intimidated by complicated weight sets? Don’t want to commit to a gym membership? No problem! Body weight exercises—that is, exercises with just the weight of your body—are a perfect small-increment, low-impact way for aging hikers to prepare for trekking.
While your physician or physical therapist can give you the most specialized exercises for your body and health there are, in general, some body weight exercises that can be beneficial for everyone.
To strengthen your leg muscles, try some shallow lunges or a brisk 10 to 20 walk in place with high knees. You can work on your core with some light crunches or push-ups (to make push-ups easier, try them on your knees or from a standing position against a wall).
3. Hit The Major Muscle Groups
It’s important to keep some variety in your exercise routine because focusing too much on one muscle group while neglecting others can lead to an imbalance in your body. Additionally, many of the major muscle groups are complementary to each other in that exercising one often exercises another.
For example, consider this: you do 20 push-ups intending to get a nice core workout. At the end, sure enough, your abdominals feel sore and tired, but so do your arms and shoulders. Did you do the workout wrong?
The good news is, no, you’ve just experienced an exercise that engages more than one major muscle group. It’s important that senior hikers get used to that feeling, because hitting the trails will activate your legs, core, and sometimes your arms and shoulders.
Consider Using the Aid of Trekking Poles
Trekking poles are a valuable tool for many hikers of all ages. A hiker carries trekking poles to add stability, catch the hiker when they stumble, take strain off of the knees and other joints, and assist in steep climbs. If you want to learn more about what options are out there, we have a post specifically dedicated to the best hiking and walking poles for seniors.
Hikers over 60 may especially need those sorts of assistance. Here are a few reasons why you might consider using trekking poles:
- You have had surgery or replacement on a knee, ankle, or hip joint, and would benefit from something to soften the impact on that joint
- You are unfamiliar with the path you are hiking
- You are carrying a pack
- You are brand new to hiking
- The path you are hiking on is very hilly
- You’re hiking in winter and may encounter ice or snow
Trekking poles can be a great resource for senior hikers. A good set of trekking poles can usually be purchased for less than $60, and most models weigh about a pound and a half, making their impact on your pack weight minimal.
Good Footwear is Very Important
Wearing the right shoes or boots can make or break your hiking experience. This is true for all hikers regardless of age. It is important to shop around and browse different footwear options. There are three types of hiking footwear to consider:
- Hiking Boots: A heavier footwear option, but can be great for difficult terrain and to ensure toe protection.
- Hiking Shoes: Built to be more rugged, but are a lighter option than boots. If you think a lightweight shoe sounds interesting you should read our post on the best speed hiking shoes for any terrain.
- Trail Running Shoes: These are similar to speed hiking shoes, but often time provide more comfort than the standard speed hiking shoe. Many hikers SWEAR by trail running shoes as their preferred footwear on a hike.
The condition of your legs and feet, the extensiveness of your hiking plans, and the terrain you plan to hike should all come into play when picking the perfect hiking shoe or boot for YOU.
For example, aging hikers who suffer from overpronation (flat-footedness) will need different support from their shoes than those with underpronation (walking on the edges of the feet). A podiatrist or your general physician can help you determine which health conditions may affect your footwear decisions.
Regardless of the type of footwear you decide to use for your hikes, it is important to take the terrain into consideration. A rugged, hilly, rocky hike will require more heavy-duty footwear than a level, pathed walking path.
Hike With Other People
Bringing a pal or two is good for more than just someone to take pictures of you against all of the gorgeous nature scenes you’ll find on your hike. For hikers over 60, hiking in a group can be, at best, a social outing and, at worst, a precaution that prevents a devastating tragedy.
In the event of a medical emergency, consider having someone there who can call for help if you become incapacitated.
Another popular rule of thumb among hikers—especially those who are new, elderly, or pregnant—is that having someone to hold a conversation with while hiking can act as an indicator of when you are becoming overly exerted. If you find yourself huffing and puffing too much to form a full sentence, it’s time to take a break and drink some water.
Take Some Additional Safety Precautions
While hiking at an advanced age doesn’t have to be scary, being prepared for all scenarios is crucial.
Here is a checklist of safety precautions to follow when preparing for your hike as a senior trekker:
- Bring a fully charged phone with GPS/location services capabilities
- Visit with your physician before hiking
- Look to the local DNR or hiking club for maps and trail information
- Make your loved ones aware of your hiking plans, and where you’ll be
- Track weather and temperature forecasts for the day of your hike
- Make sure to pack plenty of water and standard protective gear: rain poncho, sunscreen, first aid kit
- Consider the use of a professional guide if hiking in extremely unknown land
Listen To Your Body, Grab a Friend, and Do Your Best
Seniors who are interested in hiking shouldn’t have their hopes dashed just because of their age. With retirement comes an eagerness to explore the world unseen for many people over 60, and hiking can be a great way to do so while remaining in physical shape.
Once you checked all of your boxes on this guide, you’re one step closer to hitting the trails. With your doctor’s blessing and a buddy by your side, it’s time for an adventure as an aging hiker, whether it’s your first hike or your hundredth.
Image Credit: Reginald Pentinio |(https://www.flickr.com/photos/reggiepen/) | Attribution 2.0 Generic (CC BY 2.0)
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