How to stay on trail and keep enjoying the outdoors after 50 without injury or pain is an important topic in the older hiker world. Here’s some easy to follow advice from someone who follows these tips herself.
Note : please consult your physician or trusted medical professional before taking on physical activities or following my advice. It is just that – advice. (But it’s damn good advice.)
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Hitting My 50s on the Trail without Injury
A decade ago I could literally hike all day and I’d have the same issues as any 20-something when I finished my hike – my feet hurt. If only that was the case now just a few years later at 52 years old.
I’m an avid hiker and backpacker and I want that to never change. When I realized how much I loved being on trail I set a plan in motion to avoid pain and injury. Sure there will be discomfort and accidents that may result in pain or injury, but I wanted to be sure I took precautions to avoid not being able to hike.
11 Tips to Healthy and Happy Hiking for Those Over 50
These are my tips older people should follow to be a healthy hiker, in no particular order since I believe all of them are important. Leave a comment below if you’d like to add more tips, there’s always room to learn more.
For my companion video watch 7 SUPER EASY Tips for Older Hikers on YouTube while I hike beautiful Colorado!
1. Eat Well
Nourish that body folks. It can’t run on air, Snickers bars and Cheetos, you’re not a 20-something anymore.
But seriously, get some good carbs, protein and veggies in your system not just before a hike but after and all the time.
I try to follow the 80/20 rule : eat very well 80% of the time and 20% I “cheat”. As I age I’m finding that it’s more of a 90/10 rule because I feel those sugary treats slow me down and make me feel ill some days.
My tip : find the least processed foods and eat those. And if still in doubt talk to your doctor or a trusted nutrition specialist.
2. Hydrate
Drink water. Do I even need to put this on the list? As with healthy eating, don’t just wait to get on trail to hydrate, getting enough water in your system starts way before you get on trail.
I can’t emphasis enough how important hydration is to our bodies, especially as we age. Please read this article and more for info.
At 52 years old I do carry a lot of water. I take about 2 liters per every 5 miles but I’ve been told that’s too much weight to carry. I don’t care, I like my water. And on day hikes I use my Hydroflask (aff) to keep at room temp. I’m a little snobby that way, lol.
I’ve read you can take less, but see what your needs are.
3. Stretch
Just a few years back I hated stretching and had the mindset of “why bother”. As an older hiker I now stretch all the time. There are a plethora of reasons to stretch but my favorites are keeping my muscles flexible and it calms my mind as take movement in each position. It can helps prevent injury, gives you better posture, and reduces soreness, all great reasons to help you stay on trail.
Definitely search for why stretching is important and you’ll see why it’ll help you get and stay on trail more and longer. I feel it’s an indispensable tool in your older hiker arsenal.
4. Don’t Stop Moving
Ease back into your bodies resting state.
I discovered this as a runner. Part of the cool down process after a run was to “walk it off” or have a recovery period. (Remember coach telling you to “walk it off” when you got hurt?) It’s not just for slight injuries but also to allow your body to get back to a cooler state to prevent stiffness, at least that’s why I do it.
Keep moving after a hike and even once you get home, don’t stay still for too long throughout the day. This is strictly my tactic to staying flexible. Get up every so often to walk, stretch, water your plants, play with your cat, do the laundry – you get the picture.
Yet specifically, after a hike, wait to sit in vehicle for a maybe 10-20 minutes to drink some water, stretch and let your body get back into a resting state.
This article is for runners but as hikers we can put our bodies through a lot of stress carrying weight, hiking mountains and the such so I think it still applies : https://www.fleetfeet.com/blog/the-key-to-healthy-running-keep-moving
5. Carry Less Weight
I don’t do this most of the time. So I feel I’m not the best person to give you this advice. In my daypack I carry anywhere from 7-12 pounds depending on if I’m hiking longer and taking lunch. This still works for me at 52 years old but I have no injuries.
That said, I’ve hiked with numerous older hikers who do carry less weight on day hikes and backpacking trips. In my accompanying video about tips for older hikers below I show my friend Steph who takes a very simple pack with minimal water because she does have back issues.
It’s important to adjust your gear and hiking style as you age in order to avoid injury and have a comfortable trek on trail.
6. Listen to Your Body
Know your body’s limits.
I can’t tell you how many times I’ve had the attitude to just push through and then to later realize I got injured and now need to stop my activity for weeks or even months. I did this as a runner and I refuse to do it as a hiker.
When you feel a muscle twinge, slight pain, you’re too hot, too cold, too tired, or something just doesn’t feel right – for heaven’s sake STOP. You’re body is not a machine and does tell you when something is wrong.
Hopefully, you just need to drink some water, stretch or rest for a bit then keep hiking. But it can also be your body asking you to stop. As you know, as you get older it gets more difficult to recover from injury and it takes longer.
Why risk injury because you didn’t listen to that wonderful body that has gotten you this far in life?
7. Choose the Correct Gear
As I’ve aged I’ve definitely payed more and more attention to my body asking me to ease off of certain parts like my feet and knees. Hiking can put some strain on our aging bodies so we should adjust what we wear and our gear accordingly.
Here are just a few clothing and gear options to consider as an older hiker:
- Your footwear. Some people may need more ankle support, some may need lighter shoes and some may just need to try another footwear all together because our feet do change as we age.
- Use trekking poles. They help save your feet and knees. I just recently started using my hiking poles (aff) on day hikes and always used them while backpacking for balance and stability. Check out this video from Corporate Hiker Guy, he has a great video on choosing the right trekking poles.
- Good socks. I can’t emphasis how important socks are to any hiker, not just the older versions. I use Darn Tough and no other. A great sock will hug your feet like their love them, I like to believe they do. They also prevent blisters and calluses. I believe they help with circulation as well because they help regulate the temperature of your feet. Get yourself some Darn Toughs. (aff)
- You may also want : gators, a good sun hat, an umbrella, sun gloves, lighter backpack, shoe insoles.
8. Breathe
Like stretching I ignored this exercise yet it’s so important to our health. At the very least proper breathing helps circulate much needed oxygen to our organs and muscles. This is especially valuable to do at the higher elevations.
I do a simple deep breaths in for a couple of seconds and a slow, long breath out when I’m winded as well as at random times during my hikes. And why wouldn’t you not want to breathe in that fresh air filled with nature’s perfumes?
Experiment with trying different types of breathing that regulates your heart beat and fills your lungs with fresh air. Search for “breathing techniques” and try them out at home or on trail. Your respiratory system will thank you.
9. Treat Yourself
For those of you that watched Parks and Rec you know what I’m talking about, but this is slightly different. I’m not saying go shopping but go get that massage, sit in that jacuzzi, hit that chiropractors office or do some yoga. Help your body mend and recuperate with some TLC.
Why not? It can’t hurt and will probably make those older bones, joints and muscles feel 35 years old again!
10. Take Care of Yourself
I already covered a lot of ways to take care of yourself in this article but this one is different.
If you do find you’re tired or sore go the extra mile to soak in hot water, stretch for a longer period of time, apply ice where needed and rest. There’s no shame in taking care of the body that has brought you this far in life AND up that mountain today.
And if you are injured be sure to see your doctor or health professional.
11. Have fun
This is why we hike, right? Smell the fresh air, sit to watch some deer graze and even sing on trail, sure other hikers won’t like it but so won’t the beers, maybe, unless you’re Adele.
We are the fortunate ones who found a fun hobby that gets us fit too! Don’t you love that?
More Tips for Older Hikers
Thank you for reading. Are you an older hiker? Did my tips help you stay on trail longer without injury? Let me know in the comments.
Be sure to watch my companion video below where I talk about these tips in more detail in beautiful Colorado!
Thank You for Stopping By!
I’m Allie. At 48 I set out solo to live in my RV. That journey is on hold but my passions for hiking and living well in my 50s still live on! Join me below for more inspiration and adventures. We’re older but even stronger!
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