The thrill of the climb, the fresh mountain air, the feeling of accomplishment at the summit – hiking is a timeless adventure.
But as we age, the trails we once found easy might require a bit more respect and a shift in our approach. With some smart adjustments, we can continue to embrace the magic of hiking for years to come. Here are some essential tips for safe hiking as we age:
Listen to Your Body; It's Talking Louder These Days
Our body is our wisest companion on the trail.
For most of us, it’s not smart to push ourselves like we did in our twenties. If/when we do, our bodies remind us that we’re not young any more.
We might do good to ourselves to choose trails that match our current fitness level. Maybe opting for shorter distances and gentler inclines is more appropriate.
But if you’re all about the challenge, just be careful to listen to your body and adjust your approach whenever it’s sending you a message. It’s still true that slow and steady wins the race (and the view!).
Be Physically Prepared
So many physical abilities decline with normal aging, including strength, swiftness, stamina, and coordinating the movements.
Much of this is associated with decreasing muscle mass. Although there is not much decline in your muscles between ages 20 and 40, researchers at Harvard tell us that after age 40 there can be a decline of 1% to 2% per year in lean body mass and 1.5% to 5% per year in strength.
There is a myth in our society that it is fine to do progressively less exercise the older you get. The truth is just the opposite! As we age, it becomes more important to exercise regularly — perhaps even increasing the amount of time you spend exercising to compensate for bodily changes in hormones and other factors that you cannot control.
And, especially at our age, if we aren’t in shape to take on hard things, the chances of injury significantly increase.
So, get prepared. Get in shape. I have a video out that talks about this in more detail, but it’s definitely worth mentioning in this video because not being physically prepared is a matter of safety.
Befriend the Trekking Poles
Hiking poles can be a game-changer, especially for those with knee, hip, or balance concerns. They provide stability on uneven terrain, reduce impact on your joints, and help provide a full-body workout.
If you've never used trekking poles before, they might feel at bit clumsy at first. But stick with it. It gets easier. Your knees will thank you later!
If you’d like more information on this, I have some detailed information about the science of using trekking poles in a different video.
Hydration is Key (Always Has Been)
Dehydration can sneak up on us, especially as we age. This is because our body composition changes with age.
One study published in The Journal of Physiology found that when older people exercise, their bodies don’t adjust the rate of sweat loss to prevent further dehydration. The study further indicated that the regulation of body temperature in older subjects was not influenced by the increase of saltiness in the blood. So, our less regulated sweating means less efficient regulation of body temperature. This contributes to an increased risk of heat exhaustion, heat stroke, and adverse heart problems. The study found that with strenuous activities there was greater strain on the heart, evidenced by a more pronounced increase in heart rate in older folks compared to those who are younger.
There’s also an aging brain thing going on with older people. Dr. Nodar Janas, who is the medical director of Upper East Side Rehabilitation and Nursing Center in New York, told Healthline that as we get older, our thirst center in the brain isn’t as active as it used to be, so the brain doesn’t always give the signal that we need to take a drink of water. So if you’re getting up there in years, don’t strictly rely on the feeling of being thirsty to govern when you should take a sip of water. Be sure to pack plenty of water, and don't wait until you're thirsty to take a sip.
Make your water easy to get to. Some backpacks have side pockets that are specifically designed for easy access to water bottles. There are also water bottle pockets you can buy for your shoulder straps to make for easy water access. Both of these methods don’t require you to take your pack off to take a drink. Another great method is to use a hydration pack, which is a water bladder inside your pack that has a long straw that clips to your shoulder strap for easy access to water while you’re hiking.Water is necessary for nearly every bodily function.
Water helps keep our joints lubricated, our body temperature regulated, and our blood vessels functioning properly to pump blood to your muscles. Not getting enough water can have serious health consequences. So, keep hydrated.
Dress Appropriately
Years ago, we didn’t have a lot of choices in fabric blends. Cotton, wool, and a few basic synthetic blends were predominant back then. But today, with increased research and technologies, we have many more choices in fabric blends. So, do a little research and choose wisely.
Leave the cotton at home, because cotton does not have sufficient hollow fibers to insulate us. Yes, cotton is cool on a hot day. But when it’s wet, cotton retains water longer than many other fabrics. Therefore, if the weather turns cold, cotton will not keep you very warm and it can increase the risk of hypothermia.
For all clothing except your outer shell, choose breathable fabrics that dry quickly. Outer shells (rain and wind jackets) are normally designed to be water and wind resistant. These types of fabrics tend to be less breathable – of course, because their purpose is to create a wind and water barrier.
Now, what does age have to do with this?
As we age, because our body temperature regulation is not as good as it used to be, layering our cloths and managing those layers becomes even more important.
Of course, layering makes it easier to adjust to changing weather conditions and body temperatures. You’ll want at least a base layer, an insulation layer, and an outer shell. When you start getting too warm, take a layer off. When you start getting cold, put a layer on. If it’s windy or rainy, put on your outer shell.
And don't forget a hat and sunscreen – UV protection is crucial at any age.
Some facts to consider: Suffering just five sunburns over your lifetime more than doubles your chances of developing melanoma, and each successive tan or sunburn raises the risks even further.
Everyone is different, but we never know exactly how much damage will trigger a skin cancer. One bad burn on an older person with more delicate skin may be the straw that breaks the camel’s back. So, use sunscreen and cover your skin.
You’ll normally see me with my skin covered as much as possible with clothing that has a high UV protection rating – long sleeve shirts, long pants, sun gloves, a hat, and something to cover my neck like a hoodie or a large rim hat.
The most important and safer choice of clothing is a functional decision, not a fashion statement. So, choose wisely.
Embrace the Buddy System
There's something comforting about having a friend on the trail. Hoarding all the benefits of hiking to yourself doesn’t seem right. But not every friend is trail-worthy.
Hike with a partner who shares your pace, fitness level, and purpose for hiking. Hiking with someone who is not similar to you or compatible with your habits and style could turn out to be a frustrating and regretful experience for at least one of you.
But learn to give a little. Enjoying the moment requires a little tolerance if your hiking partner isn’t a perfect fit. Adjust and smell the roses – even if they have a few thorns.
And whether you’re hiking alone or not, let someone know your planned route and estimated return time - a virtual buddy, I guess you could say. And keep in contact with them at predetermined milestones, like a summit, turn around point, or camping spot.
And as we get older, loved ones become more concerned and watchful. You can ease their worries by staying in close contact – and they could be your lifeline if the situation turns bad.
Of course, safety is always a priority, and sometimes good company is the best safety net. Besides, great experiences are meant to be shared.
Pack Smart
Take with you the essentials, like a first-aid kit, whistle, emergency blanket, and extra snacks for unexpected delays.
But remember, you don't need to carry everything but the kitchen sink! Lighten your pack by choosing multi-functional gear and leaving unnecessary items behind. The weight of the carry matters because lighter carries reduce stress – and the older we get the less stress our bodies can tolerate.
I know, leaving behind some emergency items could be a safety risk. But think about your risk tolerance and find a reasonable balance that makes sense to you.
I knew a guy who carried a 60lb pack on his day hikes. Yes, he was ready for anything, including a stress injury from carrying too much weight. Just be reasonable.
Change Will Happen
Don't be afraid to alter your plans if you're feeling tired or the weather changes. Remember, the goal is to enjoy the journey. You aren’t some Mongol Conqueror, so reaching the summit and conquering something is not necessary, it’s just a bonus.
Take breaks often, soak in the scenery, and appreciate the beauty of nature – that's what makes hiking so rewarding. If your mindset is on enjoying the journey, every hike will be awesome!
Hiking as you age isn't about pretending your 30 years younger and pushing your limits; it's about realistically adapting your approach to match limitations due to your age. It’s about enjoying in new ways the trails you love.
With a little planning, the right gear, and a healthy dose of self-awareness, you can continue to experience the magic of exploration well into your golden years. So lace up your shoes, grab your poles, and let’s get on the trail – it's waiting for you!
Now, go live like you want it.