Hiking has numerous health benefits. Studies have shown that seniors who are regular hikers perform better than the rest on memory and cognition tests.
In my hiking adventures, I crossed paths with several seniors whose stamina amazed me. They weren’t tired as we’d typically expect but rather energetic. Based on what I’ve observed, hiking is indeed a therapy on its own.
Here are ten essential hiking tips that every active senior must know.
1. Check With Your Physician
Falling sick in the middle of your adventure spoils all the fun. So, before planning your hike, you must make an appointment with your doctor. Considering the higher altitudes and long distances you’d be walking, a complete medical examination is mandatory. This applies to all age groups.
If you have any health issues, wait for your recovery before packing your bags. Based on your health report, choose a trail that doesn’t worsen your condition.
Usually, if there’s some trouble with the lungs, your physician may prescribe medicines that can help your lungs adapt to the new conditions. Follow your doctor’s suggestions while packing your first-aid kit.
2. Build Endurance
Hiking can be strenuous. It takes less than an hour to give up if your body doesn’t have the endurance.
Medical experts suggest strengthening your body through a rigorous workout routine at least two months before hiking. Energize your core muscles and legs with basic exercises. Run short distances and increase the pace gradually. This burn will prevent fatigue on your hike.
Cardio sessions are another great option for training your whole body. But if any exercise hurts too much, do not continue and switch to another one.
You can join a gym or reach out to a personal trainer who can plan workouts and meals according to your physical condition.
3. Choose The Right Footwear
Your feet are going to work a lot while hiking. So, choosing the right footwear is crucial if you don’t wanna come home with sore feet.
There’s an overwhelming number of models in hiking boots. Your selection depends on the terrain and climate of your destination.
Walking in an ill-fitting pair of shoes is as bad as walking shoeless. Ask a specialist to measure your foot size (including the foot volume) before shopping.
You must try your shoes with the socks you’re gonna wear on the big day. Cotton socks when worn for long hours can cause blisters. So, stick to the synthetic ones.
4. Dress Appropriately
From undergarments to hats, pay attention to everything to ensure comfort.
Nylon undergarments will prevent skin damage in the intimate zones.
Wear long pants if the hiking area is surrounded by grass. If it’s an arid zone, shorts are obviously a better choice. Don’t forget to carry a waterproof jacket. Your jacket should fit snugly in your backpack, in case you don’t want to wear it.
Hats protect you from the scorching sun and warm up your head in the winter. Plus, hats look so cool. Select a hat based on the season.
Dressing up for a hike in winters requires extra care. This season calls for layers. So, opt for merino wool undergarments and synthetic outer layers.
5. Join Hiking Clubs
There may be several hikers in your neighborhood who share your enthusiasm and you might have never known them. Joining a hiking club is a good way to socialize doing what you love.
Expert hikers and volunteers run hiking clubs in which they guide aspiring hikers and assist active seniors.
No matter how many precautions we take, there’s always room for mishaps in outdoor activities. Traveling in a group makes you feel safe and secure. You’d also have someone look after you in case of a medical emergency.
Did I mention that hiking in groups is more cost-effective than hiking solo?
6. Pack Ahead Of Time
Your hike could be only for a day, but you’ll have to pack many essentials well in advance. Here’s a basic list.
- First-aid kit
- Spare set of clothes
- Headlamp
- Firestarters
- Foods with a long shelf life
- Plenty of water/Hydration bladder
- Sleeping bag
- Printed maps and compass
- Multi-tool
- Whistle
- Satellite Messaging Device / Personal Locator Beacon
You can customize the contents of your backpack but don’t overstuff it.
A good backpack is a must-have for every hiker. You can read the guide of best hiking backpack 2021 to learn more.
7. Stretch
Stretching before a hike lubricates the joints, improves flexibility, and widens your range of motion. As a result, navigating the trail becomes so much easier.
On the other hand, stretching after a hike reduces muscle soreness.
Since you’ve already been working out, stretching will be a piece of cake for you and takes not more than a few minutes.
Do some quad stretches and shoulder rolls before the hike. After completing the hike, ankle stretches feel incredible.
If you have any muscle or joint issues, check with your physiotherapist and learn which stretches work for your body before proceeding.
8. Rest A Lot
Hiking is not a contest. You don’t have to outrun anybody. It is important to take a break and let your muscles relax for a while.
The key to a good hike is to enjoy it. Go slow and engross yourself in nature’s grandeur.
A lot of resting may increase the duration of your hike. To avoid this, you can walk slowly and rest for every hour instead of resting frequently (quality over quantity). Use a hydration bladder to eliminate water breaks.
Do munch on healthy snacks during breaks to replenish your body.
9. Share Your Plans
Often we wake up to headlines about missing hikers and trekkers. That doesn’t mean you have to dread going out to explore the woods.
Let your close friends and family know your plans. Tell them about your schedule clearly so that they know when to look out for you in case of any unforeseen delays. Introduce some of your club members to your family.
I know hiking plans keep changing owing to reasons like whether or sickness of a group member. So, keep your loved ones updated.
A satellite messaging device will help you reach out to someone in an emergency.
10. Avoid The Sun
Summer is not an excellent time to explore the world. Irrespective of the trail’s location, you’re prone to heatstroke, sunburn, heat cramps, well, the list is too long.
But what can you do if you are free only in the summer?
Hikers deal with this problem by setting out early in the morning or late in the noon. They also apply sunscreen, wear a hat and sunglasses.
Some experienced hikers suggest hiking with a wet towel (preferably a white one) wrapped around your neck to shield yourself from heat absorption.
Like Finis Mitchell, an American mountaineer and forester said, “We don’t stop hiking because we grow old – we grow old because we stop hiking.”
Where are you heading next?
Author Bio:
Res Marty currently lives in Switzerland. He loves traveling, hiking, and camping. He has tons of stories about his adventures and also shares honest reviews about hiking and camping equipment on his website. His favorite countries include Hawaii, Canada, Peru, Portugal, and many more.
