Hiking in Your Golden Years: The Benefits & How to Get Started

As I climbed over the milestone of 60 years old, I find myself reflecting on the activities that have kept me healthy and active throughout my life. One of the pursuits that has brought me tremendous satisfaction and numerous physical and mental benefits is hiking. But my love for movement and the great outdoors extends beyond just hiking. I also discovered my passion for skiing almost 40 years ago when I was in my twenties, and I have been hooked ever since.

Back then, I was working a corporate job, which left me with limited time to pursue my hobbies. However, I managed to find time to hit the slopes on weekends and make occasional hiking trips. As I reached my fifties, I realized that I wanted to prioritize what I loved most: the mountains, skiing, and hiking. I decided to leave my corporate job and focus on these passions full-time.

I became a certified ski instructor and a personal trainer, which allowed me to share my love of outdoor activities with others. Teaching others how to ski and stay physically active became my new career, and it has been incredibly rewarding.
Over the years, I have continued to hike, ski, and climb, and I firmly believe that age is just a number. With proper training, technique, and equipment, anyone can safely enjoy these activities well into their senior years.
Hiking, in particular, is an excellent low-impact exercise that can improve cardiovascular health, strengthen muscles and bones, and boost mental well-being. It also allows you to connect with nature and escape the stresses of daily life.
If you are interested in starting to hike, here are some practical tips to get started:

Preparing for a Hike

Before you hit the trails, there are a few essential steps you need to take to prepare for a hike. First, consult with your healthcare provider to ensure that hiking is a safe and appropriate activity for you. Your provider can help you determine your physical fitness level and advise you on any health concerns or limitations that you should be aware of.

Once you’ve been cleared for hiking, it’s time to choose a hike that’s suitable for your fitness level. Start with shorter, less strenuous hikes and gradually increase the difficulty and duration as you become more comfortable and confident. Be sure to research the trail you’ll be hiking, including its elevation gain, terrain, and any potential hazards.

Finally, make sure you’re packing the right gear for your hike. Bring plenty of water, snacks, sunscreen, and insect repellent, as well as appropriate clothing and footwear.

Cardiovascular Exercises

Hiking is a cardiovascular activity, so it’s important to incorporate cardio exercises into your training routine. Cardio exercises help improve your heart and lung function, as well as your endurance. The best cardio exercise for hiking is walking or jogging since they are both weight-bearing exercises. Some other good cardio exercises include walking, swimming, and cycling.

When starting a cardio exercise routine, start slowly and gradually increase the duration and intensity of your workouts. Aim for at least 30 minutes of cardio exercise, three to five times per week. You can also incorporate interval training, where you alternate between periods of high-intensity exercise and rest, to help improve your fitness level.

Strength and Balance Exercises

Strength and balance exercises are crucial for older adults, as they can help prevent falls and improve overall mobility. When hiking, you’ll need strength and balance to navigate uneven terrain and steep inclines. Some excellent strength and balance exercises for older adults include bodyweight exercises, resistance band exercises, and yoga.

When starting a strength and balance exercise routine, start with light weights or resistance bands and gradually increase the weight or resistance. Aim for two to three strength and balance workouts per week, with a focus on exercises that target your lower body, such as squats, lunges, and calf raises.

Flexibility Exercises

Flexibility exercises are essential for older adults, as they can help improve mobility and prevent injuries. When hiking, you’ll need the flexibility to move your body comfortably and efficiently over uneven terrain. Some excellent flexibility exercises for older adults include stretching, yoga, and Pilates.

When starting a flexibility exercise routine, start slowly and gradually increase the duration and intensity of your workouts. Aim for two to three flexibility workouts per week, with a focus on exercises that target your lower body, such as hamstring stretches, hip openers, and calf stretches.

Hiking Training Plan

Now that you’ve incorporated cardio, strength, and flexibility exercises into your routine, it’s time to develop a hiking training plan. A hiking training plan should gradually increase in difficulty and duration to prepare your body for the demands of hiking. Here’s a sample hiking training plan for older adults:

Week 1-2: Start with 30 minutes of cardio exercise, three times per week, and two strength and balance workouts per week.

Week 3-4: Increase cardio exercise to 45 minutes, four times per week, and continue with two strength and balance workouts per week.

Week 5-6: Increase cardio exercise to 60 minutes, four times per week, and add one flexibility workout per week.

Week 7-8: Continue with 60 minutes of cardio exercise, four times per week, and increase strength and balance workouts to three per week. Add one additional flexibility workout per week.

Week 9-10: Increase cardio exercise to 75 minutes, four times per week, and continue with three strength and balance workouts per week. Add one additional flexibility workout per week.

Week 11-12: Continue with 75 minutes of cardio exercise, four times per week, and continue with three strength and balance workouts per week. Add one additional flexibility workout per week.

Remember to listen to your body and make adjustments to your training plan as necessary. If you experience pain or discomfort during your workouts, take a break and consult with your healthcare provider.

Safety Tips

When hiking as an older adult, safety should be your top priority. Here are some safety tips to keep in mind:

• Always hike with a friend or group, and let someone know where you’re going and when you’ll be back.
• Check the weather forecast before heading out and be prepared for any weather conditions.
• Stay on marked trails and avoid shortcuts or off-trail hiking.
• Wear appropriate clothing and footwear for the trail conditions.
• Carry a map, compass, and other essential gear, such as a whistle and a first-aid kit. And most importantly – know how to use this gear!
• Stay hydrated and take breaks as needed.

Conclusion

Hiking is a fantastic way for older adults to stay active and enjoy nature. By incorporating cardio, strength, and flexibility exercises into your routine and developing a hiking training plan, you can prepare your body for the demands of hiking and have a safe and enjoyable experience on the trails. Remember to always consult with your healthcare provider before starting a new exercise routine and prioritize safety while hiking. Happy trails!