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“Of all the paths you take in life, make sure a few of them are dirt.” - John Muir
With the sun shining, the flowers in full bloom and the fresh summer air, now is the perfect time to head outdoors and get some exercise. Going on a hike is a great way to enjoy the warm weather and, when done regularly, can reduce arthritis, ease joint and knee pain, boost bone density, improve cardiovascular health and increase circulation. But the benefits don’t stop there – according to a University of Minnesota study, hiking can also result in a decrease of depression, isolation and loneliness, and can boost your sense of purpose.
But before you start thinking that hiking may be too difficult, don’t worry. Hiking doesn’t mean tackling Mount Everest; it’s absolutely okay to start small. You could just take a stroll through your neighborhood bike path or bring your dog on a nature trail walk. As long as you’re out in nature, you’ve gone on a hike. So, have we convinced you to try it yet? Well to get you started, we’ve spoken with Road Scholar instructor and expert hiker Jim Beeson to let you in on a few tips for getting out on short trails.
Before setting out on a hike or any physical activity that’s out of your norm, you should always check with your doctor to make sure you are cleared for exercise. When consulting with your doctor, they’ll be able to assess your overall health and recommend a healthy dose of exercise to ensure you don’t overexert yourself.
Senior hiking can be dangerous if health isn’t taken into consideration, so talk to your doctor about any pain you might be experiencing, potential breathing problems, and other conditions that might prevent you from hiking.2. Prepare Appropriately
After you’re cleared, make sure you ease up to the hike. If you haven’t walked a lot lately, start going for strolls, making each one a little longer every day leading up to the hike. Stretch before you embark on your journey, and start on smaller trails, eventually working your way up to something longer.
As Jim says, “hike your hike.” You should never feel pressured to go beyond your comfort level, and don’t feel the need to try to keep up with your friends. If you’re hiking with someone else, do some research and choose a trail that is a good pace for both of you. Listen to your body, and don’t feel bad about taking breaks – it can be a great opportunity to take in the beautiful landscapes.
To choose the right hike, there are a few important factors to consider to ensure your adventure goes smoothly. Take a look at these factors before heading out to the trails:
If you’re hiking alone, it’s always a good idea to tell a friend or family member what trail you’re going on and where you’ve parked. Be as specific as possible, including estimated start and end times, and leave the number of any hiking partners as well. You never know when an emergency can arise, especially for senior hiking adventures, so do your due diligence by informing others of your plans.
There’s nothing worse than expecting a bright, sunny day and getting a torrential downpour. To avoid any unexpected challenges, always check the weather before you depart. Then pack everything you need for your adventure, but also don’t be afraid to cancel your trip if the weather is less than ideal. Your safety always comes first.
To adequately prepare for the weather, there are certain pieces of equipment you should pack to stay safe and comfortable on your hike, should you not cancel your trip. Some useful tools, depending on whether it’s rain or snow, include:
Did you know? Road Scholar can help you prepare for the weather on any adventure. Check out our weather predictor on any program page under “Dates & Prices” to pick the perfect time of year for you! See it in action →
What you wear can make or break your hike. After checking the weather, make sure you have whatever the day calls for, such as sunscreen, a hat, bug spray, a raincoat and sunglasses. Dressing in layers is also a good idea because you tend to heat up when you’re hiking uphill and cool off when you’re going down or taking a break. Make sure you’ve got the right hiking boots as well. Jim suggests wearing about a half size bigger so your toes don’t jam up on your shoe when you’re going downhill. Not sure which boots are right for you? Check out what other active Road Scholar hikers are suggesting here.
Preparation is essential for any adventure, big or small. After you’re cleared by your doctor and you’ve decided on a trail you’d like to hike, make sure you ease up to the hike first. If you haven’t walked a lot lately, start going for strolls, making each one a little longer every day leading up to the hike. Stretch before you embark on your journey, and start on smaller trails, eventually working your way up to something longer. You can also prepare for your hike by building fitness in other ways, such as doing yoga, stretching, or taking senior fitness classes at a local gym.
Preparation also goes far beyond building physical fitness. It’s also important to prepare for the hike itself, such as packing food and water, assessing the weather, wearing the right gear, and more, which we’ll explore in the hiking tips for seniorsbelow.
What you wear can make or break your hike. After checking the weather, make sure you have whatever the day calls for, such as sunscreen, a hat, bug spray, a raincoat, and sunglasses. Dressing in layers is also a good idea because you tend to heat up when you’re hiking uphill and cool off when you’re going down or taking a break. Make sure you’ve got the right hiking boots as well. Jim suggests wearing about a half size bigger so your toes don’t jam up on your shoe when you’re going downhill. Not sure which boots are right for you? Check out what other active Road Scholar hikers are suggesting here.
Below are some clothing suggestions for the different seasons:
Fall: Fall is similar to spring, as temperatures are cooler, which means you should wear a few layers you can take on or off during your hike to remain comfortable.
Even on a short hike, you should always be prepared in case of an emergency. Pack a lightweight emergency kit with first aid supplies, extra food and water and a way to start a fire (like waterproof matchers or a lighter). You should also make sure that your phone will get service wherever you go, or that you have a way to contact someone if you don’t get service in a particular area (flares, GPS, etc).
Hydration is key for any level of exercise, especially a hike. Make sure you pack enough water, and then some extra, so you don’t find yourself dehydrated in the middle of the trail. If you’re worried about not having enough water, Jim says it’s a good idea to purchase some kind of water filtration system, like a Lifestraw, that allows you to drink directly from streams or lakes.
When in doubt, hike in a group. Solo hikes are great, but hiking in a group fosters camaraderie, and there’s nothing quite like the feeling when you and a bunch of your peers reach the top of that mountain. Gather your friends or try an organized group with Road Scholar, where a hiking expert will accompany you along the trails.
About Jim Beeson
As President of the Roanoke Appalachian Trail Club, Jim Beeson is dedicated to maintaining the Appalachian Trail and has a lot of experience hiking through its woods. In 2016, at age 61, Jim hiked the entire Appalachian Trail from Springer Mountain, Ga. to Mt. Katahdin, Maine – over 2,000 miles and 14 states in just 5 ½ months. He’s currently a Road Scholar instructor for several hiking programs, including Hiking the Blue Ridge Mountains of Virginia.