There are approximately 60,000 miles of blood vessels in your body, a network that is responsible for constantly delivering oxygen and nutrients to every cell in your body and removing waste materials from the same cells. 

Several physical conditions can slow down this flow and weaken circulation. Two of the most common are: peripheral vascular disease, which restricts the flow of blood to and from the heart; and venous insufficiency, which makes it more difficult for blood to flow from your legs back to your heart.

If you have any of these symptoms, you may have circulation problems:

• Consistent coldness in the hands and feet.
• Tingling or numbness in the hands or feet.
• Fatigue or cramping during activity. 
• Swelling and aches in the arms or legs.
• Throbbing or stinging pain in the arms or legs.

You will need to see a doctor for a formal diagnosis. Many other common conditions, such as obesity or diabetes, can cause or significantly complicate circulation problems. Smoking is also a major risk factor. Extended sitting can complicate circulation problems in the legs.

As with arthritis, walking is one of the most commonly recommended therapies for poor circulation. Walking stimulates circulation and increases muscle contraction in the legs, stimulating circulation in the part of the body farthest from the heart. Many people also find that massage and gentle stretching exercises like yoga and tai chi can help improve circulation. Strength training is also recommended.

If you’re going to hike with poor circulation, you’ll want to start with light hikes and monitor your symptoms, particularly in your hands and feet. You’re likely to find that hiking reduces your problems, but pay attention to signals your body is sending. If you feel increased numbness, tingling, or fatigue, you may need to consult a doctor.

If you have circulation problems, you may need to be particularly careful about hiking in cold weather. Hands and feet are always vulnerable to cold and if you have circulation problems, that vulnerability is increased. Adding insulation may not help if the blood is not bringing enough warmth for the insulation to retain. You may need to consider self-heating socks or mittens.

Pay close attention to any equipment that could constrict blood flow and exacerbate circulation issues. If you have numbness and tingling in the hands, be sure your pack is not too heavy and that it’s not placing excessive weight on your shoulders. Adjust your pack to transfer weight to your hips.

Swelling is another general symptom that can have many causes. It is very common to experience edema, or fluid buildup, in your feet or hands during or after hiking. Elevating the affected extremities should reduce the swelling quickly. If you’re experiencing edema consistently, be sure to check your electrolyte intake: consuming a lot of water but not enough salt or other electrolytes can provoke swelling.

Swelling after an injury or swelling accompanied by pain – Tenderness, heat in the affected part, or fever can be a sign of more serious problems and calls for medical attention. Swelling is often your body’s response to inflammation or damage, so any swelling that is accompanied by pain or that does not resolve in a few days with a dose of R.I.C.E. (Rest/Ice/Compression/Elevation) should get medical attention.

Most nagging physical conditions will not stop you from hiking, and hiking is often one of the best ways to alleviate and improve those conditions. Physical problems may affect how we hike. 

If you have to start with shorter and less demanding hikes, don’t worry: short hikes can be just as much fun as longer ones, and as the beneficial effects of walking settle in you’ll soon be looking for longer and more challenging hikes.

Hiking is one of the best ways to manage physical issues, but you can help the process along and make faster progress by paying close attention to your diet and adopting a regular exercise program. Eating right and getting regular exercise are a great way to get ready for more demanding hikes and to improve your overall fitness and quality of life!

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Arthritis is a generic term for inflammation of a joint. It can appear in any joint of the body and different types of arthritis may have quite different causes. Two types account for most arthritis cases.

Osteoarthritis occurs when the cartilage that naturally cushions joints begins to stiffen and deteriorate. This may occur because of age or it may be a result of an injury. Osteoarthritis typically develops slowly, often in the fingers or the weight-bearing joints of the body.

Rheumatoid Arthritis is an autoimmune disorder that occurs when the body’s immune system attacks the lining of a joint. It often occurs in the same joint on both sides of the body at the same time.

Arthritis pain may not initially occur in the joint itself. Hip arthritis in particular may appear as pain in the buttocks, groin, or inner thighs. Always see your doctor for proper diagnosis and initial therapy.

If you suffer from arthritis and you want to keep hiking or start hiking, you’ll be happy to know that walking is one of the most frequently recommended therapies for arthritis, and is specifically recommended by the CDC for arthritis patients. Walking reduces stiffness and inflammation, builds muscle strength, and increases mobility, making it an ideal activity for arthritis patients.

That does not mean, of course, that arthritis sufferers should rush out and schedule a month-long hike. As with most movement-related therapies, you’ll want to start with relatively short distances, light loads, and slow paces. 

Many arthritis sufferers find that exercise programs focused on smooth, gentle movement, like tai chi or yoga, are an excellent way to build joint mobility in between hikes or while preparing for hikes. 

Start on relatively smooth trails and look to go a little farther or a little faster each time you hike. Minimize the weight you carry, especially when you’re beginning to hike, and consider losing weight. 

As you gain mobility and confidence, you can take on more challenging walks, but don’t push it too hard or too fast. Consider cycling between hikes as an additional low-impact exercise to work opposing muscles and strengthen your whole body.

If your arthritis pain follows a daily pattern, start by walking during your low-pain times of day and expand gradually from there.

If you’re hiking with arthritis, you’ll want to put some effort into finding shoes that fit well, are comfortable, and provide protection and support. Hiking poles can also be very useful. 

Start with trails with relatively soft surfaces, like grass, and use cold packs after hiking to reduce inflammation. Stretching and warming up thoroughly before a hike can help reduce pain. Always stay well hydrated by drinking water before, during, and after your hike.

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The plantar fascia is the largest ligament in the body. It connects the heel to the toes: if the arch of your foot was a bow, the plantar fascia would be the string. 

When that ligament is chronically inflamed or begins to deteriorate, the result is plantar fasciitis. This condition most often manifests as a sharp pain on the bottom of the heel, though pain may occur on the bottom of the arch of the foot or almost anywhere on the bottom of the foot. Pain in the bottom of the feet immediately after getting out of bed is a common sign of plantar fasciitis.

Plantar fasciitis is often caused by excessive running or walking, especially on hard surfaces and in shoes not designed to provide proper arch support. High body weight, very high arches, and chronically tight calf muscles may aggravate or contribute to the problem.

Plantar fasciitis should be diagnosed by a doctor. Your doctor may order scans to rule out other possible causes of your symptoms. 

Your immediate task once it’s been confirmed that you’re suffering from plantar fasciitis is alleviating the worst of the symptoms. Your doctor may prescribe medication and exercises or refer you to a physical therapist. Some doctors may inject corticosteroids directly into the ligament, which can provide immediate relief but cannot be repeated at frequent intervals.

In the long run, you’ll be back to those familiar needs: regular stretching and strength training to build up the surrounding muscles. Your doctor may recommend that you lose weight and avoid impact on hard surfaces while you recover. Some cases of plantar fasciitis may be relieved by orthotics, which are shoe inserts that provide support to specific parts of the sole or arch.

If plantar fasciitis pain is severe, you may have to take a brief break from hiking while you recover. During that break, you’ll want to stretch regularly and look for specific stretching exercises that relieve your pain. 

A physical therapist can recommend specific stretching exercises and muscle building exercises. Some hikers find that rolling the foot over a pin-shaped roller or even rolling a bare foot over a frozen golf ball provides relief. Some patients find that massage gives some relief. Use massage and stretching to relax your calf muscles and see if you feel improvement.

Many plantar fasciitis patients find that shoe selection is a key part of getting back to hiking without excessive discomfort. Ask a podiatrist about orthotics and about specific areas where your feet may need support. Some large outdoor retailers, notably REI, have sales staff that are trained to help customers with foot problems select appropriate shoes. That assistance can be worth some travel time.

On the trail, you may find that occasional rest, elevation, and periodically soaking bare feet in cold water, if available, can alleviate symptoms. You may want to carry pain relievers as a backup if the pain becomes severe, though it’s rarely a good idea to use them frequently or continuously.

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There are two common forms of ankle injury. One is the familiar ankle strain or sprain, often caused by rolling the foot inward or outward. These injuries involve damage to ankle ligaments and range from mild to quite severe. 

Acute ankle injuries such as strains and sprains can usually be treated with the traditional sequence of RICE: Rest, Ice, Compression, and Elevation. Be sure to let ankle sprains heal completely before stressing the ankle again. Insufficiently healed ankle sprains are the leading cause of chronic ankle instability and pain.

The second common type of injury involves chronic ankle pain and instability. This may be caused by stretched or damaged ligaments or damage to cartilage in the joint and is often caused by not giving previous ankle injuries enough time to heal. 

If a sprain or strain does not heal completely, the ability of the ligaments to support the ankle can be compromised. That can lead to lasting pain and instability, often causing a tendency to roll inward or outward easily. This can re-sprain the ankle and cause even more cumulative injury. 

The best way to manage these injuries is prevention: always allow ankle sprains to heal completely before resuming normal activity. If you already experience chronic instability or pain in an ankle, that prescription isn’t very useful. These injuries may never be fully resolved, but you can manage them and continue to hike in spite of them.

Once again, your primary preventive measures are regular stretching to maintain and increase the ankle’s range of motion and strength training to build up the surrounding muscles, allowing them to support and stabilize the joint. 

One of the best things you can do for your ankles is regular hiking, but if you have a history of ankle pain or ankle injuries, you may want to start out carrying relatively light loads and walking smoother trails that minimize the potential for ankle rolling. As you get stronger and more confident, you can gradually take on more challenging trails, but stay aware of your ankles and avoid stressing them too much too soon.

If you have ankle problems, consider wearing an ankle brace when hiking. Wear hiking boots that provide solid support to your ankles, and wear your ankle brace when you try shoes on. You may have to size up to accommodate the brace. Always break shoes in thoroughly before hiking in them. 

If you’re heavy, you may wish to consider losing weight. And regardless of your body weight, you should try to minimize your load weight until you are fully confident in your ankles. Trekking poles can help you maintain stability and minimize the probability of ankle rolling, and they can also divert some weight from your ankles to your arms.

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If you have lasting knee pain, you should have it examined by a doctor to check for possible damage to tendons, ligaments, or cartilage. The knee is one of the most commonly injured joints, especially in people who were involved in athletics in their youth, as old knee injuries can return to cause discomfort later in life.

You’ll respond to knee pain the same way you would to most joint pain. The short-term response is rest, cold packs, anti-inflammatories, and controlled movement. 

In the longer term, stretching exercises will improve your range of motion and strength training to build muscles below and above the knee will provide support. Always be aware that problems originating in your hips can place strain on your knees. Include the hips in any stretching and strength training program designed to manage knee pain.

Knee replacement is a major surgery that requires extended rehabilitation, but it doesn’t mean you can’t hike again. Many full and partial knee replacement patients have gone on to many years of happy, healthy, and satisfying hiking. 

As with hip replacement, you’ll need to complete your initial rehabilitation program and ask your doctor and physical therapist for advice on preparing to hike. You’ll have to start slow and carry minimal loads, but with persistence and effort, you can restore full hiking strength.

When you’re on the trail, remember that hiking downhill puts exceptional loads on the knee. The term “hiker’s knee” refers specifically to knee strain derived from walking down steep hills, especially under load. 

If you’re experiencing knee issues or recovering from knee surgery, you will probably want to avoid trails with steep downhill sections until you are fully confident in your knees.

You can protect your knees on downhill sections with good downhill walking technique. Avoid fully extending the knee and especially avoid hitting the ground with a fully extended knee, which transmits shock directly to the knee joint. 

Walk with slightly bent knees on downhill sections, and try to put your feet on the ground with a heel-to-toe movement that cushions the knee. Keep a slow pace and use switchbacks when possible to control the gradient.

If you have knee problems or want to avoid them, consider hiking with a good quality knee brace. You may also want to consider hiking with trekking poles, as they limit the impact of downhill walking on your knees and transfer a lot of the weight into your arms, protecting your knees from becoming even more injured or sore.

Make sure you’re wearing proper footwear with solid ankle support: twisting in the ankles places additional pressure on the knees. Look for well-padded soles and use hiking poles to improve your stability and transfer some of your weight to your arms and shoulders.

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The hip is the largest joint in your body. The hips play a critical role in hiking, both in walking and in carrying much of the weight of your backpack. Hip pain can be debilitating on the trail, so you’ll want to learn to avoid it and control it as much as possible. 

As a general rule, pain in the groin area or the inner hip indicates a problem in the hip joint itself, while pain in the outer hip, outside of the thigh, or buttocks is more likely to indicate problems in the muscles or soft tissues around the joint. 

Hip problems can also cause knee pain: if the body loses mobility in the hip, it may place extra stress on the knee to compensate. You should also be aware that problems in nearby areas may appear in the hip as “referred pain”, which is felt away from the actual problem site. Hip pain should be checked out by a doctor to rule out potentially serious conditions.

In the short term, hip pain can be treated in much the same way as any joint or muscle pain: rest, cold packs, anti-inflammatory drugs, and gently moving the joint through its available range of motion. 

In the longer run, you’ll want to boost the joint’s mobility and flexibility with regular stretching exercises, and you’ll want to build strength in the surrounding muscles. 

Pay particular attention to building strength in the glutes, quadriceps, and hamstrings, all of which reinforce and support the hip. Building strong core muscles will also help reinforce and stabilize the hip. Weakness in the core can cause unstable side-to-side movement which puts additional pressure on the hip. 

Hip replacement is a common surgery and it doesn’t need to keep you from hiking! Many doctors actually recommend low-impact exercises like hiking as part of a recovery program after a hip replacement. 

If you’ve had a hip replacement, your doctor and physical therapist will give you a recovery program that should have you ready to hike in three to six months. They will tell you when you’re ready to begin hiking and give you a personalized exercise program designed to support your new joint. When you do start hiking, you’ll want to limit the weight you carry and avoid lifting your knee above a 90-degree angle to your body or walking with your toes pointed inward.

If you’re experiencing hip pain, a well-fitted backpack may help. Also invest in trekking poles, which add lateral stability and transfer some weight to your arms. And buying properly fitted boots with well-cushioned soles will transmit less shock to the leg as you walk, preventing hip pain from flaring up on your hike. You’ll also want to minimize the weight you carry and consider trying to lose weight if you’re carrying extra pounds on your body.

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• Back pain that shoots down into your arms or legs.
• Back pain accompanied by fever.
• Back pain with numbness or tingling in any part of your body.
• Back pain with unexplained weakness or a loss of bladder or bowel control.

If you feel any of these, see a doctor immediately.

The back is one of the most common locations for chronic pain problems. Sedentary office jobs are often unkind to the back, and many exercise programs neglect the back, especially the lower back. 

If you’re experiencing chronic back pain, you’ll want to have a doctor check for spinal or muscular conditions that could require medical treatment. If you don’t have such a problem, you’ll want to start with a program of stretching and exercise designed to build strength and flexibility in your back. Focus on these points:

Core strength is a critical element of back strength. If your core muscles are weak, your spine and the muscles in your back will have to pick up part of the load, especially if you’re carrying weight. 

Ask a trainer or physical therapist to help you develop an exercise routine that builds both your back and all of the core muscles, not just the abdominals and obliques that we think of first when we hear about core muscles!

Stretching on a regular basis will build flexibility and mobility and reduce the probability of back injuries. A regular stretching program is a must for any pre-hiking training program, but it’s vitally important if you’re experiencing back pain. Yoga works wonders for the back and most organized stretching systems will include back-focused exercises.

Sleeping habits have a significant impact on your back. A firm, high-quality mattress is a solid investment if you’re experiencing back issues.

Posture is also intimately connected to back problems. Your core exercises and stretching will help your posture, but you can do your back a favor by making a conscious effort to stand and sit erect, with your spine straight and your shoulders back, making yourself as tall as possible. Slumping, slouching, or hunching forward on a regular basis will aggravate back problems.

You can reduce the probability of back problems on the trail by paying close attention to three important pieces of gear:

A well-fitted backpack is your back’s best friend on the trail. You may wish to shop at a brick-and-mortar shop, rather than online, so you can try on different packs and see what fits you best. Try on different packs with weight. Make sure back padding conforms to the shape of your back and the hip strap transfers weight to your hips comfortably and efficiently. Get familiar with your pack’s adjustments and learn to tweak them to shift the weight of your pack.

A high-quality sleeping pad is a worthwhile investment, and not only for your back. Choose your tent site carefully and make sure there are no obstacles that could cause back discomfort. You’ll get better sleep and your back will thank you.

Trekking poles are not just about balance. They can transfer weight away from your back and legs and give your spine and back muscles an important boost while hiking.

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The nerves of the shoulder and neck are closely linked. Shoulder pain may be caused by a neck problem and vice versa. A visit to your doctor should address the possibility of injury to the rotator cuff and potential damage to the discs between your neck vertebrae.

If these potentially serious medical conditions are eliminated, it’s likely that you’re dealing with either a joint injury or muscle strain from injury or repetitive stress. 

Shoulder and neck pain from repetitive stress can come from spending too much time over a keyboard or any other activity that places your neck and shoulders in a fixed position for an extended time. Even sleeping in an awkward position can cause serious discomfort in the neck and shoulder area.

In the short term, most muscle pain can be alleviated by rest, avoiding the activity that provokes the pain, applying cold packs, and anti-inflammatory medications. In the longer term, you’ll want to identify and address the causes of the pain. If you’re facing repetitive stress, look at the activity causing the stress, and look for ways to adjust your position or break up continuous periods of stress. 

You can also work to stretch and strengthen the muscles in the area, which will help protect against joint injuries and leave muscles more resilient. 

Yoga and most other stretching systems will have many exercises designed to improve strength and flexibility in the neck and shoulder area. Most strength training programs will also include exercises designed to build muscle strength in the neck and shoulders. 

Both stretching and strength training should start gently and work up to more challenging exercises. Don’t overdo it when you’re first starting out, or you run the risk of injuring yourself even more rather than healing the initial injury.

Here’s one simple stretching exercise that can help with neck pain due to excessive time in a single position: 

Place the chin against your upper chest for ten seconds. Then place your chin against your left shoulder for ten seconds, and then the right shoulder for ten seconds. 

Next, place your left ear as close as you can to your left shoulder for ten seconds, and do the same with the right ear to the right shoulder. 

Finish by tipping the head back as far as it will go for ten seconds. Move slowly from one position to the next and stop if you feel pain. 

If stretching and light exercise fail to alleviate pain or if pain increases, seek medical treatment.

Neck and shoulder pain that occurs while hiking is often the result of a poorly loaded or fitted backpack. Make sure heavy items are loaded close to the body, along the inner side of the pack, and be sure your pack is properly adjusted to transfer the weight to your hips, rather than your shoulders. 

Some hikers also experience neck discomfort if they are constantly looking down at the trail scanning for obstacles. To prevent a stiff neck while hiking, make a conscious effort to look up and around regularly when you reach a flat and clear part of the trail. Also stretch periodically and try to look ahead and anticipate obstacles rather than looking at your feet the whole time.

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Using Day Hikes

When we think of hiking we often think of great adventures: through hikes on well-known trails, hikes in exotic locations, extended trips with heavy loads, and vast amounts of gear. In reality, the vast majority of our hikes will be day hikes: out and back in a single day. There’s nothing wrong with that. Day hikes offer all kinds of advantages for both new and veteran hikers. They can be goals in their own right and critical parts of our preparation for longer treks.

Day hikes allow hiking with a relatively light load, which makes it easier to cover distance and leaves space to bring along a few little luxuries. Packing is quick and easy compared to packing for a multiday trip. That doesn’t mean you can neglect the essentials: you’ll still need protection from sun and rain, adequate water, emergency communications, and other trail basics. Traveling without overnight gear makes it fairly easy to accommodate those basics in a light, compact load that keeps your mind on the hike, not the load.

Day hikes offer almost infinite variety. A day hike can be a casual stroll on level ground or a punishing long-distance walk over steep hills on difficult surfaces. That makes them ideal for training purposes. If you’re considering a longer hike, a well-chosen day hike allows you to test yourself on different terrain, build your stamina, and get a sense of how ready you are to take on new challenges. Because day hikes tend to be relatively close to home or a trip base and your load is usually light, you’re less likely to get into trouble on a day hike and it’s easier to arrange help if you do. That makes a day hike a great way to test limits, as long as you don’t overdo it! 

Day hikes are also a great way to assess your compatibility with other hikers. If you’ve just joined a group or met a potential hiking buddy a day hike will let you test each other out with minimal commitment.

Many areas have a variety of established day hiking trails at various levels of difficulty. Many of them offer the same kind of scenery and natural exposure that you’d get from longer hikes. You may not be in deep wilderness, but you’re walking outdoors in a natural environment and that’s what hiking is all about.

For the beginner or intermediate hiker, day hikes offer an ideal way to build fitness, competence, and confidence on the trail. Easily accessible day hikes in your area often become your bread and butter hikes, places you come back to over and over again for a physical workout, mental and emotional relief, and some time in the great outdoors!

Choosing Your Trail

A great day on the trail starts with the right trail. By this time you have a decent assessment of your own fitness and an idea of what you’re ready to bite off. If you’re starting out, it’s probably best to start small: one of the great things about hiking is that even a hike that’s easy for you isn’t wasted time. It’s still fun, it’s still exercise, it’s still time outdoors, and you come away knowing that you’re ready for more. That’s a win all around, so if you’re not sure don’t hesitate to start with a hike that’s well within your capacity.

There are three key elements to consider when preparing for a hike.

Distance. Knowing how many miles you’ll hike is a good start. Don’t be intimidated by distance: even if you’re slow and you rest frequently, steady walking can eat up more miles than you’d think!

Gradient. How much elevation you gain and lose is a key element in the level of stress a hike places on your body. Many hikers fear steep or expended climbs, and they can be exhausting, but steep descents can also be difficult, especially for hikers with foot, ankle, or knee problems.

Surface. A smooth, flat train is much easier to walk on than a rough, rocky, rooty, or off-camber (sloping from side to side) trail. Rough surfaces require stronger, more supportive footwear (which can be heavier and more tiring) and increase the likelihood of turned ankles and foot injuries. A hike on a rough surface can be much more tiring than a hike of similar distance and gradient on a smooth surface.

Time. The time it takes to finish a hike depends on all of the features above. The standard rule for estimating time is to allow one hour for every 3 miles of distance and add another hour for every 2000 feet of climbing. Many older hikers prefer an hour for every 2 miles and an extra hour for every 1000 feet of climbing. These are general guides: experience will teach you to estimate your own speed. Remember that large groups move more slowly than small ones!

Reliable information is the key to deciding whether a trail is right for you. One great way to be sure you have reliable information is to hike in national or state parks. Many parks have designated trails with clear difficulty ratings. Park websites or brochures may describe hikes in detail. If you have questions you can often call park ranger offices and get the information you need: park rangers want to keep you safe and are usually a great resource. 

Another great source of information is individual hikers, especially hikers you know. They have a great advantage: they know the trail and they also know you. If you have friends who hike, ask them for recommendations. Outdoor shops or other outdoor-related businesses in your area can also be a good source of recommendations.

Choosing Your Companions

Hiking is a group sport. Some people do hike alone, but that’s for people with considerable expertise, confidence, and familiarity. For anything but experts, and especially for older hikers with potential health issues, companions are a must. Even one is better than none, but four is often the ideal number. If one person is injured or incapacitated one can stay with the individual and the other two can go for help.

Hiking buddies are an essential part of the sport. They can also make or break a hike. Time spent outdoors with old or new friends that are flexible, accommodating, and share your pace and your approach to the sport can add to your experience and make a hike far more rewarding. Tension or personal issues within a group can make a day miserable.

Older hikers have a real advantage in assessing potential hiking companions: experience. Whether or not we have hiking experience, most of us have plenty of experience dealing with people and judging character. That matters: no matter how compatible our skills, fitness levels, and hike preferences are, if we don’t get along as people it’s not going to work!

We can’t evaluate people until we’ve met some, so let’s look at some ways to meet hiking buddies.

Ask your friends. If you have friends that hike, talk to them. Even if they have more experience than you they will often be willing to take an easy hike with you and help you into the sport. You may find that you already know people who hike or are interested in hiking, or that you have friends who know other hikers. Nothing beats a personal referral.

Look for organized groups. Many areas have active hiking clubs. Run some online searches for hiking clubs in your area. Hiking groups usually welcome new members and often organize beginner outings, a great way to get on the trail with more experienced hikers who can help you out and recommend other trails at your level. Look for a Sierra Club chapter in your area.

Use the internet. Check any neighborhood message forums or other local internet resources for hiking-related discussions. If you live near a popular hiking destination, do searches for discussions of that destination. Sites like meetup.com may put you in contact with groups or individual hikers in your area.

Go where other hikers go. Local outdoor shops or other outdoor-oriented businesses may have bulletin boards or other resources to help you join up with other hikers. Your local outdoor shop has a huge incentive to help you get involved in the sport: every new hiker is a potential return customer for them. They’ll know of any groups in your area and may even set you up with individuals.

If you have access to a state or national park, ask the park office about hiking groups that frequent the area and include older hikers. They’ll know their regulars and they may be able to set you up with regular groups.

Take a class. Many areas where hiking is popular have groups offering regular classes in wilderness first aid and other hiking skills. A wilderness first aid class is a great place to meet potential hiking buddies: both of you will know that you’re with someone who takes the sport seriously and knows what to do in an emergency!

Take a guided trek. Outdoor service companies in many areas provide guided hikes. You’ll have to pay something, but you’ll gain the advantage of a hike with an experienced leader who’s committed to looking after you. You’ll also meet other hikers and make connections that could help you start developing your own group of hikers.

Once you’ve met some possibilities, you’ll need to check them out, and they’ll need to check you out. It’s usually good to meet in person before you agree to do a hike together, just to get a sense of each other and how you relate in person. You have a common interest to start with, but not all people get along and it’s good to know if you do before embarking on a hike together. If you do decide to hike the first time you meet, choose a short, relatively easy hike so you can decide whether you’re a good fit.

Hiking relationships, like all relationships, are built around communication. You need to be open about your experience level, self-assessed fitness, and any health issues you may have. The other people in your group should do the same. You want an adaptable group that will adjust and support members that may be slower or having difficulty, not people that will treat a weaker group member as a liability. This is less an assessment of fitness or experience than an assessment of character. It’s entirely possible to mix people of very different fitness and experience levels in one group, as long as everybody knows what they’re getting into and everybody’s willing to adjust to the needs of other group members.

Planning Around Water

Water is one of the single most necessary things to bring on any hike: adequate hydration is a must. Water is also one of the heaviest things you’ll bring on a hike, which creates a conflict between your desire to bring as much water as you need and your desire to keep your pack as light as possible.

For most hikers, a quart of water per two hours of planned hiking is a reasonable guideline. If you use a water bottle, make sure it’s accessible. You want to sip small amounts of water frequently, not take a stop every hour and guzzle half a quart! Many hikers find that a hydration pack encourages constant sipping and good water management.

When you’re assessing a trail, always find out whether there’s a source of potable water along the way. If there is, you can plan to refill your bottles, which can significantly reduce the weight you carry early in the hike. A portable filter or water purification tablets can be a viable fallback, but it’s best to avoid drinking untreated surface water except in an absolute emergency, even if it’s clear and seems clean.

If you’re hiking in hot weather or you sweat heavily you may want to bring extra water. You may not like the weight, but you’ll reduce it as you go and a few more pounds at the start is better than running out of water! 

Use particular caution on cool, windy days. You may not feel as thirsty in cool weather and wind can evaporate sweat before you realize that you’re sweating, which means that you can dehydrate without knowing it. Bring extra water and plan to keep sipping at regular intervals, whether you’re thirsty or not.

If you’re sweating heavily and replenishing only with water you may face electrolyte depletion. If you expect a sweaty day you might want to bring an electrolyte-balance sports drink or powdered oral rehydration salts along with your usual water supply. Many sports drinks contain more salt and sugar than you need. Processing the excess puts additional demand for water on your body, so you may want to dilute your sports drink with the same quantity of water.

Planning Around the Weather

Weather is often predicted but never entirely predictable. There’s an old saying about mountain climates in particular: if you don’t like the weather, just wait, it’ll change. Whatever the forecast, be ready for extremes. Bring a broad-brimmed hat and sunscreen even if it’s cloudy, have a packable raincoat and a backpack cover handy even if it’s sunny. The best way to get the sun to come out is to forget your hat and sunscreen!

If you have a hike planned, follow weather forecasts (weather.com is a great site to check weather) and use your own judgment. If signs indicate inclement weather you may want to consider canceling a hike, especially if your planned route includes areas that are slippery when wet or there are stream crossings to be negotiated. The trail will still be there when the weather improves. Nobody wants to cancel a hike especially at the trailhead, but if there are black clouds over the route and thunder on the horizon it may be the right move. One advantage of being the oldest hiker in the group is that you get to make that call without embarrassment!

Emergency Planning

Nobody wants to think about worst-case scenarios, but somebody has to. Each member of the group should be aware of any health problems that the others have, and know what to do if there’s a problem. You should also be aware that problems can emerge without warning. Everyone in the group should know what first aid skills others have and what equipment they are bringing.

Every group should have an emergency plan. Think about what you’d do if someone is hurt and has difficulty moving. Up to what level of severity would you carry on and just help the person along? Up to what point of the trek would it be worthwhile to turn around and go back? Consider these questions before you begin walking.

If your proposed route is entirely within mobile phone coverage, a phone may be the only signaling device you need. Always know who to call: find out what rescue service has jurisdiction over your area and make sure you have their number. Learn the identifying features of your area so you can describe your location accurately. A GPS app downloaded to your smartphone can give you an exact location. If you are relying on your phone for emergency communication make sure your battery is full and avoid using your phone in ways that could deplete your battery. If you use your phone for photos or video, consider having one phone in the group reserved for emergency communication, and keep that phone protected.

If your route is out of phone coverage, consider a personal locator beacon, a satellite-based signaling device that can relay an emergency signal with your location at any time. It’s an extra cost and you’ll never want to use it, but it’s good to know you have it.

The old-school rule still applies: always let someone know where you are going and what time you expect to confirm that you’re safely finished. And even if you’re carrying a high tech locator beacon, the humble whistle is a great thing for each member of the group to have! It can help you locate each other if needed or help a rescuer locate you. 

Food and Load Planning

Even on a day hike, you’ll want to eat. Most people will bring snacks and you may have a lunch plan as well. Discuss and plan this ahead of time. You may decide that each person will bring their own snacks and meal or you may decide that each person will bring compatible foods to share. Either plan works, but be sure that everybody’s working from the same plan before you leave!

The same principle applies to load planning. Each person will bring their own personal items, but there are also items that can be shared among the group. There’s usually no point in having each member of the group bring a first aid kit with identical contents or identical signaling devices. Stoves, fuel, and water filters are other items that can be spread out among group members.

Permits 

If you’re hiking in a national or state park or on private property you may require a permit or permission from landowners to complete your hike. Always check in advance and make sure you have what you need!

If you’re hiking in a national or state park it’s worth checking in with the park office before you leave even if no permit is required. Let them know where you’re going, how many people are in your group, their ages, and any health issues that might affect the group. They’ll appreciate the information and you can get up-to-the-minute advice on trail and weather conditions.

The post How To Plan A Hike As A Senior Hiker appeared first on The Adventure Junkies.

Studies have also made it clear that different people need very different exercise programs. Anyone, old or young, will benefit from regular exercise, but there’s no universal program that’s right for everyone. 

While each of us has to find our own ideal type and frequency of exercise, there are a few general rules. One is that while exercise needs to be consistent, it doesn’t need to be constant.

The American Academy of Family Physicians (AAFP) recommends a minimum of 2.5 hours a week of physical exercise. That works out to only 30 minutes a day on weekdays. More is better, of course, but you don’t have to turn your life into a workout to get significant physical gains! 

Another important rule is that we need to balance different forms of exercise. The AAFP report cited above advises dividing exercise time up among four basic categories: building balance, flexibility, endurance, and strength. Each of those elements reinforces the others, and all are important both for hiking and for life in general. A complete physical fitness program has to work on all four.

Improving Your Balance

Balance is important for all older people. Falls are the leading cause of both fatal and non-fatal injuries among older Americans, and the fear of falls keeps many older people away from healthy, productive activity. Balance and strength are the keys to fall prevention.

If you’re hiking, balance takes on even greater importance. Many hikes involve rough surfaces and remote areas where a fall can be a major problem. That doesn’t have to keep us from hiking: regular exercise focused on developing balance can keep us ready to tackle any trail with confidence!

Balance exercises come in many shapes and forms. The simplest involve simply standing on one foot, or walking in a straight line placing the heel of one foot in front of the toe of the other.

Or stand straight with feet shoulder-width apart, shift all your weight to one foot for 10 seconds, then shift to the other foot for ten seconds. Or see this list for more simple balance exercises. If you prefer a video demonstration, here’s a good video review of introductory balance exercises.

If you already have an active exercise program, these exercises will probably seem too easy. If that’s the case, you’re already well on your way. Look to this list of somewhat more demanding exercises, or ask your trainer about balance exercises that are appropriate to your fitness level.

If you want to continue developing balance, consider taking up yoga, tai chi, or almost any form of dance. All of these are enjoyable pastimes that provide an extensive repertoire of balance exercises.

One of the best ways to develop balance is to keep hiking! Walking outdoors combines strength and balance exercise in an extended and enjoyable workout. Just remember to extend your limits slowly.

The American Heart Association recommends balance exercise at least 3 times a week for older adults. The American Academy of Family Physicians states that balance exercises can be done every day, if desired. 

Improving Your Flexibility

Ageing takes a real toll on flexibility. Muscles become shorter and lose some of their elasticity. Joints stiffen and their range of motion decreases. Fortunately, we can slow and even reverse these natural processes to stretch muscles and promote joint flexibility.

Stretching exercises have a huge range of benefits. They can help alleviate lower back pain and arthritis pain, reduce the risk of falling, improve posture, promote freedom of movement, and increase energy levels.

Stretching can also cause problems for muscles and joints if you overdo it. If you’re new to stretching exercises, you’ll want to start slow and build up as you go along. If a stretch is painful or uncomfortable, stop. Flexibility doesn’t come overnight. It’s something we build slowly.

Remember a few points before stretching:

• Take a deep breath before starting a stretch and gently exhale as you stretch the muscle.
• Keep breathing normally as you hold a stretch. Don’t hold your breath.
• Hold a stretch for 15 to 30 seconds, relax, and repeat two to four times.
• Avoid “bouncing” or “ballistic stretching”. “Bouncing” occurs when you stretch as far as you can, back off slightly, and try to stretch farther again, sometimes over and over again. This type of stretch is associated with higher injury risk. Easing into a stretched position and holding it steadily is more effective and reduces injury risk. 
• Move slowly and deliberately. Avoid snapping into a stretch or moving rapidly from one stretch to another.
• Try to warm up before stretching. Try walking while swinging your arms to limber up and get ready to stretch.
• Don’t push too hard. Stop if it hurts.

Experts recommend devoting at least three 30-minute sessions each week to stretching. Those sessions don’t have to be the only time you stretch. A few simple stretches after getting out of bed can be a great start to the day and a short stretching section after aerobic exercise or strength training can help you stay limber. 

There are thousands of stretching exercises, ranging from very simple to extraordinarily complex. If you’re looking for a simple start at home there are several good online lists of simple stretching exercises selected for older adults, including this list and this review. Both of these include stretches for almost every part of the body, and you may wish to start with only selected exercises and expand from there.

If you prefer to see exercises demonstrated, try this review of introductory stretching exercises.

If you’re already active, these exercises may seem too simple. If you’ve already started exercising for flexibility and you want to up your game, try talking to a qualified trainer who can review your current program and suggest ways to expand it without excessive risk of injury. A yoga class can also be a great way to move into more advanced flexibility training.

Flexibility may not seem as important as strength or endurance, but it’s something you use every day, and every time you’re on a trail. Loose muscles, limber joints, and good posture make it easier to use that strength and endurance and reduce the chances of injury. It’s an essential part of developing physical fitness!

Improving Your Endurance

Aerobic exercise brings a host of benefits to anyone at any age, and the older we get, the more we need it. The Mayo Clinic lists ten key benefits of aerobic exercise: 

Control your weight – Regular aerobic exercise combined with a healthy diet can help you maintain a healthy weight.

Build strength and stamina – Aerobic exercise can be tiring at first. Once it becomes a habit you’ll see the gains: more strength and more endurance, on a hiking trail or anywhere else!

Boost your immune system – Regular aerobic exercise can keep your immune system active and help you fight off common illnesses.

Lower your health risks – Aerobic exercise helps prevent many serious health problems, including hypertension, obesity, type 2 diabetes, stroke, and even some types of cancer.

Improve ongoing health problems – Aerobic exercise could help you lower your blood pressure and blood sugar levels, improve your quality of life and mobility, and help you manage conditions like arthritis.

Make your heart and lungs stronger – Cardiovascular functions are at the core of everything you do with your body, and the muscles that drive those functions can be strengthened with regular exercise.

Clear your arteries – Aerobic exercise lifts good cholesterol levels and lowers bad cholesterol levels, which could mean less plaque buildup in your arteries.

Lift your mood – Aerobic exercise promotes a feeling of well-being and relieves depression and anxiety.

Keeps you active and independent – Aerobic exercise builds both physical and cognitive functions, increasing mobility and lowering the risk of falls.

Have a longer life – People who get regular aerobic exercise live longer than those who don’t.

That’s a pretty compelling list, and the benefits are not hard to achieve. Cardio exercise comes in many forms. Brisk walking, jogging, cycling, swimming, rowing, dancing, or working out on a treadmill or stair climber at a gym can all get you a good dose of cardio exercise. Hiking also qualifies, and one of the best ways to prepare for hiking is to hike! 

There are four steps to building your cardio workout program:

1. Choose an activity, or a combination of activities – Look for something you enjoy, something that’s easily accessible, and something that meets your needs. If you have joint pain, for example, you might look for a low-impact exercise like cycling or swimming.

2. Decide how long you want to exercise – The American College of Sports Medicine recommends 20-30 minute exercise periods, but if you’re not ready for that, don’t worry. Start smaller and work up to where you want to be!

3. Choose an intensity – Ideally you’ll work out at a moderate to vigorous level, bringing your heart rate to about 65% to 85% of your maximum heart rate. (You can learn to estimate your maximum heart rate). If you’re exercising hard enough that it’s hard to talk, you’re at the “vigorous” level! If that feels like too much, just settle for lower intensity but exercise more frequently.

4. Choose a frequency – 20 to 30 minutes 3 times a week is great, but if that’s not convenient, don’t worry. Use the intervals you can, do as much exercise as you’re comfortable doing, and you’ll be on your way!

Whatever your choice of exercise, start slowly, especially if you’re new to cardio exercise or if you’ve been away from it for a while. Even a few minutes of walking at a time is a start. Add time and frequency gradually as your comfort level grows! If you haven’t been active for a while or if you have any chronic health problems, talk to your doctor before starting.

Improving Your Strength

Strength training is the final leg of a balanced physical fitness program, and it’s one of the most important things you can do for your body. A well-planned strength training program can slow and reverse muscle loss and control the weakness that often comes with age. Strength training builds bone and muscle, strengthens the core muscles that stabilize the body, and helps to control many of  the physical problems that aging so often brings. 

We often associate strength training with weight lifting, and many strength training programs do include weights. Don’t let that intimidate you. There’s no need to lift enormous weights or compete with bodybuilders. Strength training programs can be developed for individuals of any fitness level and can be safe for people of any age and condition.

You can choose to train in a gym or at home, with exercises that use bodyweight, with resistance bands (think of very large rubber bands), with lighter weights, or with heavier weights as you gain strength and seek new challenges. Any of these alone or any combination of these can deliver all of the benefits of strength training!

If you’re just beginning your strength training program you may wish to consult a qualified trainer who has experience working with older adults. There are thousands of exercises available and even a little bit of research can deliver an overwhelming mass of information.

A qualified trainer can help you select a package of exercises that works your entire body and is appropriate for your condition. Even if you plan to exercise at home, a trainer can help you select your exercises, show you how to do them safely, and brief you on possible danger signs to watch out for.

If you’re considering a strength training program, you may wish to start with this comprehensive introduction to strength training for older adults, produced by the Center for Disease Control.

For most older adults two to three sessions a week is a great introduction to strength training. You may wish to add frequency, length, and intensity to your sessions as you progress. Many people find strength training addictive!

Be sure to warm up well before each session, pay attention to form on every exercise, and check in regularly with a trainer if you have questions. If an exercise is painful, lower the intensity or discontinue it until you can get advice.

When Your Body Is Ready

A healthy diet and a balanced exercise program designed to develop strength, endurance, flexibility, and balance are a great way to get ready for any physical challenge. That combination will leave you ready for more and longer hikes, and it will also leave you fit and ready for any other physical activity you want to take on.

If you’ve been working on shorter hikes as you build your fitness, you’ll soon be looking at the possibility of walking farther and seeing more!

The post Exercise And Fitness For The Older Hiker appeared first on The Adventure Junkies.