Last updated on April 13th, 2021 at 10:32 pm
Trail hiking can be one of the most rewarding, healthy, and enjoyable outdoor activities. Don’t let extra weight deter you from experiencing all that nature has to offer. To start your journey, we’ve put together some tips and advice below for hiking while overweight.
Most notably, comfortable clothing, trekking poles, and lots of water will make fore a happy hike. By choosing trails to match your skill and preparing well, you’ll be an avid explorer soon enough.
How to Prepare for Your Hike
Entering into the wilderness is as easy as dressing correctly and grabbing a few essentials. Stay prepared and safe by bringing just what you need.
Walking and Squatting as Training
Leading up to your hike, simply walking more is an easy way to train for your journey. Taking the stairs whenever possible and getting your body moving is a great baseline.
Even just adding small stretches into your daily routine will be very beneficial. I’ve found that incorporating squats whenever I need to pick up something is easy too.
Drink Lots of Water
As with all exercise, hydration is super important before and during activity. Make sure to bring water for your hike. Also, you’ll want to replenish your electrolyte depletion throughout the trek.
Packing a banana, coconut water, or hydration drink powder like Nuun will help balance electrolytes. By doing so, you’ll avoid exhaustion, heart palpitations, headaches, and muscle cramping.
Trekking Poles
While hiking can be enjoyable without, trekking poles may be your best friend. Purchasing a set of poles prior to your trip can be revolutionary. Using these during your hike will drastically cut down back pain and overall fatigue.
Trekking poles can also add incredible stability when traveling over rocky or rough ground.
We love them for all terrain too! Not only are they ideal for hills and slopes, they’re perfect for propelling you forward on flat ground.
Wear Flexible Clothing and Proper Shoes
It can be difficult to find athletic clothing in certain sizes, but some companies are getting hip to it. Brands like Columbia, Minus33 and Alpine Curves offer a great variety and accommodate plus size hikers.
You’ll want something breathable, with lots of stretch for possible stair climbs and hills. As with everything, comfort is key. As long as you’re comfortable, the great outdoors is yours for the taking.
A proper hiking shoe can be the difference between an enjoyable journey and one that is cut short. Trail shoes offer grip and keep your footing stable on uneven ground.
Prevent Chaffing
It’s also crucial to prevent chaffing while on the trail. First and foremost, you must wear synthetic undergarments, no cotton allowed. I usually wear spandex shorts beneath any loose fitting garments for this reason.
Additionally, anti-chaffing balms are perfect for any areas prone to abrasion.
In a pinch, vasoline or (dare I say) lip balm can be used if you forget to apply or have little time to prepare. Just be careful with anything minty in your unmentionable areas, and keep anything with orange oil out of the equation, trust me. Gold Bond Friction Defense is also a great and easily applied answer to this problem.
I keep unscented lip balm in my pack for even such occasion as heel chaffing. Sometimes you just don’t know where you may need some protection, just bring it along.
How to Hike When Overweight
Hiking can be a bit more strenuous than other activities, so prepare well. Be careful, respectful of your body and be honest with your group if you need a rest.
Walk Before You Run
No one starts out in tip-top shape when beginning a hiking hobby. You may find yourself struggling to keep up with an experienced companion. Choose a hiking buddy that’s understanding and full of encouragement. Be sure to take as many breaks as you need, and take it easy if you’re just starting out.
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Your first hike may be challenging, and afterward you may be quite sore from using some deep, underutilized muscles. However, every trip will be easier than the last.
Have the Right Gear
It’s advisable not to overpack, just make sure to take the essentials. As mentioned earlier, make sure you pack water and electrolytes. Trekking poles and anti-chaffing balm are great allies. Keep your outfits breathable, flexible and comfortable as well.
Furthermore, a great hiking shoe with lots of toe protection and cushion is a great idea as well.
Believe in Yourself
As with anything, don’t overdo it your first time, you know your body. However, you must believe in yourself, you can do absolutely anything you put your mind to. Setting and completing goals is great motivation and validation for future excursions.
Avoiding Injury
While kicking the trail’s butt, be sure to stay vigilant and know your limits as well. If you find yourself extremely out of breathe, take a few minutes to rest before continuing.
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Avoid terrain where you find yourself slipping, or feel less safe in general. Again hiking poles are a great accessory to aid you in safely crossing difficulty ground.
Don’t overextend yourself, wherever your body wants to stop should be where you turn back. It’s ok to be done for the day when you need. In these moments trust that your body will tell you when to stop to avoid serious injury.
Is Hiking Good for Losing Weight
If you’re looking for a great excuse to get outside and also burn calories, trails are the answer. Hiking can be very beneficial, rewarding, and a surprisingly enjoyable workout.
Hiking Burns More Calories
On an average hike, a 200 lb person can burn 545 calories per hour. Whereas an hour of walking only burns about 364 calories.
Because hiking involves cognitive thinking and more body movements, it makes for one of the most fulfilling workout choices.
Great Cardio
Trail hiking is a great form of cardio, especially if a few hills are involved. Cardio helps reduce your risk of high blood pressure, heart disease, stroke, high cholesterol and even some cancers.
By including cardio, your body will also release more endorphins and boost your mood.
Hiking Builds Muscle Tone
While burning lots of calories on your hike, you’re also building muscle tone like crazy. Hiking is actually a deceptively easy, but great workout.
During all of the ups and downs of the trail, you’ll feel your abdominal and leg muscles getting toned.
The addition of hiking poles to your hike can get your entire upper body and arms worked out as well.
Get Out There and Conquer
The trails can be healing, and the thrill of the journey will make for some great memories. Remember to pack light, but pack smart. As always, dress comfortably for the trip and take it one step at a time. With comfort and confidence, the hike will be no match for you as you conquer every hill.
Above all else, believe in yourself and have fun. Whether it’s a short jaunt or a long course, you’re capable of all things you put your mind to.
Image Credit: Robert Tomson |(source)| Attribution-ShareAlike 2.0 Generic (CC BY-SA 2.0) — reduced file size
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