Hiking can be for everyone – no matter your age or weight! Like any other activity, there are some ways to set yourself up for success. We share some tips if you are thinking about starting to hike.
1. Slow Progress Is Great
A veteran recommends focusing on staying injury free. They say you should care for your knees and joints as you hike downhill. Work on the vertical ascent and length of your hikes.
Listen to your body, and don’t push past your capacity. Being out with an injury for an extended time doesn’t help your progress. They also endorse hydrating to avoid injury.
2. Lose Weight
An older contributor says they started slightly overweight and struggled hiking beyond 10 miles for years. Then, after losing 50 pounds, they could hike rim to rim ( about 22-25 miles) in 12 hours. Losing weight allows you to hike more and better, and it’s an excellent vicious cycle.
3. Start Yoga
Rhythmic breathing could help you get less out of breath as you hike. Another hiking enthusiast says that using yoga to stay flexible helped them work out the unbalanced tension in their body. This improved their endurance and stability immensely.
4. Handle the Anxiety
Another adventurer says that addressing hiking anxiety is essential apart from working out. Their anxiety cut them off from several of their favorite outdoor hobbies. Luckily, they addressed it and got back in the woods.
They advise that it’s okay to fail on the first try; there’s always another chance to try. You can also try other forms of walking, like in town on a weekday. It’ll give you confidence in your ability to achieve certain distances.
5. Do Some Urban Hiking
Another hiker said they started by walking a mile daily on specific neighborhood routes. After that, they could cover four-to-five miles daily, with different terrains and inclines.
On lousy weather days, they did YouTube workouts and light strength building. Then, over time, they could out-hike their much younger companion through a 13-mile hike with snow and rough terrain.
6. Get Trekking Poles
Trekking poles transform your hiking from a high-intensity leg and back workout to a medium-intensity full-body workout. One says they’ll improve how far you can walk without a break. Your knees will thank you on those downhills.
7. Learn the Art of Deep Breathing
A commenter shares that deep breathing is a lifesaver for hikers. You should master how to slow down your heart rate when it races.
8. Consistency Is Key
Beating yourself up is senseless. Another says starting small is excellent. Be your biggest cheerleader, and be proud that you even started. Gathering the energy to start is half the battle, so you should be proud.
They recommend getting hiking poles in your hiking gear to reduce pressure on your knees and hips. Also, bring healthy snacks like fruits and nuts on your hikes for that energy boost.
9. Bring Some Fruit
A trekker shares that her husband can get shaky during their hikes. Giving fruit helps with this. She also feeds him water, about 0.5 liters for every mile. Since he is a little overweight and sensitive to temperature, water, and fruit, keep him walking and feeling great.
10. Build Muscle
It is less obvious how much muscle we lose due to inactivity and aging. Several thread contributors agree that you should work more on building muscle. Find out if there’s a group weight training class near you, as it will improve all aspects of fitness.
A weight trainer shares that they could barely do six miles before they started lifting. After two years of weight training for three days a week, they could do fourteen miles.