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THE BEST TIPS TO GET FIT FOR HIKING FOR THE OVER 50's
What better way can there be to get physically fit and mentally calm than a hike in the beautiful scenes of nature.
When we reach a 'certain age' there is a human tendency especially in the west to give up.
The excuse that age has caught up and it's time to put your feet up is very powerful.
But this can be overcome!
Hiking provides a perfect antidote to the rage of age.
You not only have the opportunity to lose those extra pounds of weight, but you get to enjoy the scenery and splendour of the countryside.
The health benefits are many and we cover those in HIKING FOR HEALTH AND WELLBEING.
Before we get going on The Best Tips to get Fit for the Over 50's, a disclaimer...
Before any form of exercise and diet regime, you should check with your doctor to determine your level of fitness. The tips offered here are for those who have made sure that they are well enough to follow our overall plan.
With that out of the way, lets get to it!
FOOD AND ENERGY
Your body needs energy before setting off. A protein shake, eggs, toast and a handful of nuts are my go to pre hike meal.
Many people make the mistake of taking fast energy foods and supplements which have plenty of energy but the body burns it off too fast.
Eating around an hour before setting off gives the body a chance to digest the food and store up the energy for the journey ahead.
WARM UP
Stretch and limber up your body.
The trail ahead will bring into play many different muscle groups and joints and will make your journey easier and safer with a decent pre-walk warm up. Making movements that are similar to those that you'll make on the hike will benefit greatly,
KEEP BREATHING.
The key to any physical exertion is the amount of oxygen to the lungs. Without a good supply, it will starve the blood circulation and muscle groups which seriously affect strength and stamina. Breathing from your mouth is by far the best way to ensure sufficient oxygen is pumped around your body.
If you feel tired and out of breath, take some long deep breaths to give yourself a boost.
PACE YOURSELF.
Going out on a day hike or a week long trek will determine your pace. This can be influenced with those that are walking with you. Make sure that your pace is at a comfortable speed and it's important to set a time with your co-walkers before you set off.
You don't want to have to take too many breaks because of fatigue. Stopping too often will cool down your body's core temperature and muscle and joints will start to seize up.
Do some warm ups before setting off again if you have stopped for a bite to eat, toilet break or a chance to take a few amazing photos of the view.
WEEKLY HIKE.
Keepng to a weeky hike will mantain your fitness level. Many walkers take a hike twice a week which keeps them in good stead. If it's a regime that isn't possible, try to keep fit at home or the gym. Too long an interval between hikes can set you back, so make sure to keep it in mind.
TO THE TOP.
Reaching the top of a climb is exhilarating. It's also tiring!
Take a five minute break before setting off back down.
Remember to warm up before the decent.
You may find yourself going down hill faster than your way up which can be challenging on your muscles and joints.
Other parts of the body come into play on a decent. There will be more effort on the hamstrings, backside muscles and knee and ankle joints.
Quick tip.. Loosen your boot laces on the way up and tighten them on the way down.
WHAT TO WEAR.
Being comfortable while doing any exercise is important. There are a number of factors to consider when choosing your outfit. The weather and terrain play a massive part of making sure that all possibilities are covered.
You can find useful guidance on what to wear in our article on Hiking Clothes
There are also Extra Essentials that are not to be overlooked.
NOT TO FORGET
Fresh water
Food
Emergency first aid kit
Survival Kit
Sun hat, Sun screen and Sun glasses
Hat and Bandana
A multi-purpose tool
Toilet paper
Map
Change of clothing
BACKPACK.
The rule is to pack as light as possible.
This doesn't mean that you end up leaving out essentials just to keep the weight down.
But you don't want to take more than is needed and be carrying more than you can cope with. You may find our article on Best Backpack useful where we explain how to decide on the correct backpack for your journey.
BOOTS.
A comfortable hike is made all the more difficult without the correct boot.
There are many different styles available and it can be a daunting task when choosing the best hiking boots. We reviewed hundreds of hiking boots and have a useful article Best Hiking Boots on how to choose the perfect pair of boots.
SOCKS AND ANKLE SUPPORTS
Looking after your feet is critical on a walk. Blisters can ruin an otherwise perfect days hike.
The best socks for keeping your feet dry and free from blisters are those made from merino wool or polyester mix. You can check out our view of the best here Hiking Socks.
Ankle supports are useful for those who feel the need for that extra support. As we age, our joints tend to weaken and wearing ankle supports give that extra safety and comfort especially over uneven and rocky ground.
HOME SAFE AND SOUND.
After a hike, there's nothing better for me than a cup of tea and a hot bath.
Being kind to your body after a day's hike is beneficial.
A bath or shower, a massage and a hot meal and put your feet up.
End of a perfect day!
Now is the time to get going!
There is a wonderful world out there waiting to be discovered.
Enjoy your adventure and stay safe.
Hope you've found our tips on hiking useful and you feel confident in getting out into nature.
Steve and Yona.