How to Start Hiking When You’re Over 40

Hiking the Trails at 45 Years Old

I started hiking at 45 years old.

It’s been 3 years since I discovered that I love being on the trail and the solitude that comes with it.

The thought that I was too old to climb hills with a backpack never crossed my mind. 

What I did think about was the fact that I was older and my body was, well, not as young as it used to be.  When things hurt, they hurt for a longer period of time.  And things hurt at a faster rate nowadays as well.

Why Hike (Especially After 40)

There are a plethora of reasons to hike – it’s good for your physical and mental well being, it builds self-confidence, you’ll learn about natural, cultural and historical topics and you get to pretend you’re an explorer.  Ok, that last reason is all mine, when I’m on the trail I get to channel my inner child explorer. 

I can’t tell you why you should hike yet I can tell you why I do. 

There are actually many reasons why I hike – to clear my mind, to pray, exercise and learn about local animals, plants and history.  But my main reason is that sense of accomplishment I gain at the end of each walk in nature.

Over the last 3 years I’ve hiked 1000’s of miles, over 100 of those are backpacking miles on the Arizona Trail.  My body does things I never thought it could with up to 30 pounds on my back.  It’s absolutely crazy WONDERFUL!  Sometimes I can’t believe I hiked a mountain or struggled through heat or freezing cold.

I didn’t start with big challenges, I worked up to them.  Each time I plan a hike I take on a small or large challenge, one that will push my mind and body.  I’ll choose a longer trail, uphill scramble or put more weight in my backpack during day hikes.  I push just enough to feel tired and maybe a bit sore yet never injury prone.

The main reason I hike is that sense of accomplishment I gain at the end of each walk in nature.

How to Get Started Hiking When You’re Over 40

Every hiker is different.  The saying really is “hike your own hike.” One person may prefer hiking boots and others will wear trail runners. The items below are a guideline to what you should do to plan properly to stay safe on the trail and have fun!

Ease Into Hiking

Even if you’re already physically fit because you walk, run, bike, swim, etc doesn’t mean you can hike.  Each activity is unique in its own way and hiking offers its own challenges. Of course, if you’re already fit your journey to hiking just got shorter.

Start with relatively flat hikes and only do a 1-3 miles. How did that feel?  Good?  Do more next time.

Whether you’re fit of not, being a women over 40 has some special considerations I should mention here. As we know our bodies hurt faster and longer at this age. And bone and muscle density/mass lessen as we get older. As you begin this new activity check with your doctor to get the go ahead to hit the trail.

Grab the Hiking Essentials

Also known as the “10 Essentials”. These are items you never hike without, even if you feel you’ll never use them.

These actually vary from source to source so I’ll tell you what I feel are my essentials based on my experiences hiking in deserts to forest regions.

1. Navigation : map, compass, altimeter, GPS device, personal locator beacon (PLB) or satellite messenger (I usually have a paper map and electronic map on Alltrails)
2. Light : flashlight or headlamp (not phone flashlight)
3. Sun protection : hat, sunglasses, sun-protective clothes and sunscreen
4. First aid : including foot care and insect repellent (as needed)
5. Knife or multi use tool like this Swiss Army Knife that I have attached to my keyring
6. Fire : 2 methods to light a fire. Such as matches, lighter, or firesteel with tinder (cotton balls with vaseline, birchbark, etc. Be sure to research what is available to you.)
7. Shelter : can be emergency rain poncho or simple, lightweight tarp
8. Extra food : 1-2 more meals worth or extra protein bar
9. Extra water : 2 liters minimum plus water purification system
10. Extra clothes : puffy jacket, lightweight shirt

General list resources : REI and American Hiking Society

These 10 are ALWAYS in my day pack. I’m overly cautious so I ALWAYS carry 2 ways to light a fire and 2 ways to obtain extra water. I guess I’m scared of being cold and thirsty.

Wear the Appropriate Clothing for the Activity

Look for sweat wicking, comfortable, breathable.  I started with running clothes since that is what I had and eased into hiking socks and shoes but to this day I still wear a running top and bra.

Footwear. – Shoes + socks + insoles if needed

Let’s face it, over 40 feet suck.  We’ve walked on them already half a lifetime and they simply don’t want to bear the weight anymore.  Then you go add some weight to your back and switch things up to tougher terrain than you’ve ever forced them to walk.  Your feet WILL rebel.

I wear trail runners, Darn Tough socks and this insole.

Clothing

Like I mentioned I started and still use running attire and I’ve noticed many hikers do. Clothing is a personal choice but it’s important to find general water wicking clothing and to always layer.

Hat

Protecting your scalp, neck, face and even shoulders with some hats is vital. Hats are handy to keep sun at bay but they also protect from heat, wind and cold. Head coverings are extremely important for any kind of outdoor activity.

I generally wear a ball cap and use a handkerchief around my neck. In hotter weather you may find me wearing a wide-brimmed hat. And when it’s cold I have my beanie.

Sunglasses

I’m going to assume you have a pair of sunglasses. I bought myself a pair that I strictly wear on trail since they fit better with my hat on. They have UV protection and are anti-glare. They also stay put on my face no matter what I’m doing.

Bra

This is an ever-ongoing topic in female hiker forums – “which bra do you use? I’m looking for a COMFORTABLE bra.” Face it, bras are not comfortable but they have improved a lot. I still wear my Champion brand that I bought 10 years ago. I know, get rid of that nasty thing! I haven’t found a good replacement.

Underwear

No joke, if something is uncomfortable when you sit in it, it will certainly cause issues once you move.  

I wear this awesome brand called ExOfficio. They breathe and are lightweight.

In this section I’d also like to address that many hiker women over 40 need panty protection. This is simply a fact of life. Be sure to find a solution that suits the walking and climbing you will be doing. I bring extra long panty liners in my pack, they tend to not shift as I move as well as protect when I sneeze and laugh (I know you get me on this topic).

Take the Appropriate Gear

This was basically covered in the Essentials section above yet keep in mind you’ll need gear for various environments and weather conditions. For instance, if the trail you’re planning is rocky or uphill consider taking trekking poles. Or if you’re going to experience ice or snow take some microspikes.

Day Hiking Backpack

It’s super easy to toss everything you need for a day of hiking in a backpack. Most daypacks are 18-24 liters in size, of course you can go smaller or larger. I use the Osprey Sirrus 24 Women’s Hiking Backpack.

My daypack is on the larger size for hiking a few hours but I usually take extra stuff like lunch and binoculars. I wanted a pack that can handle a few extra items.

Please note : as an older hiker I can say protect your back and knees. Please don’t take on too much weight, especially when you first start out. There is no going back once you sustain a back or knee injuries. Ease into heavy weight.

Backpack Alternatives

I’ve also noticed many day hikers using fanny packs aka waistpack or sling to carry the essentials. As well as simply going light by holding onto their water with ID and small essentials are in their pockets. Many trail runners trek this way.

Other Cool Gear for Day Hiking

Though non-essential these items make hiking more enjoyable.

• Bottom cushion – I have the Therm-a-Rest Z Seat Cushion Insulated Sitting Pad, it’s super lightweight and protects my bottom when I sit on rocks and crunchy pine needles (they are literally needles in your butt!)
• Binoculars – for watching wildlife from a safe distance
• Journal – Remember your day by jotting down some memories and/or drawing what you saw. I use the Leuchtturm1917 Medium A5 Dotted Hardcover Notebook (Black) for all my journaling thoughts and memories.

Have you started day hiking? What is your favorite non-essential to take on the trail?

Use Great Tools

There are amazing tools out there to make your hike easier and sometimes fun.

I use an app called Alltrails to help me navigate my way outdoors. Before I head out I search for the trails around me and see what it’s like – length, difficulty level, exposure, elevation, etc. I choose the hike and download the map to my phone this way if I lose service I still have the map. When I’m done I save the trek in Alltrails and now I have a log of where I’ve hiked. It looks like the map below, of course you can zoom in and out.

I’ve also used paper maps and GPS to help me navigate my way. As well as learned map and compass skills.

Before You Hike

Plan Where You’ll Go

Search online and/or use hiking websites to help you determine a great trail for you. I use Alltrails since I can filter for what I want, there is general info and other hikers usually leave pretty accurate reviews.

Check the Weather

Don’t get stuck in a rainstorm or extreme heat – this is rarely fun. Check the weather before you head out to either delay your hike, start it earlier or prepare properly for what you’ll encounter on trail.

Eat Well and Hydrate

The day and hours before your outing drink water. It’s always a good thing to start any activity well hydrated.

Nourish your body all the time and especially before physical activity, it’s no fun running out of fuel on a beautiful hike.

Whole, healthy foods give your body much better, more sustainable energy than fast or junk foods. 

Prep Your Gear

Gather everything you want to take with you the day before.

For some this is simply the clothes you’re going to wear and water. And for some (ok, me) I get my daypack together with the 10 essentials and other items like binoculars and a camera.

The Day of Your Hike & At The Trailhead

Let Someone Know Where You’ll Be

Tell your spouse, your best friend, leave a note on the fridge, text your mom – let someone know where you’ll be. Just in case.

Charge Your Electronics

I’ve hit the trail and realized my phone had little charge. Not that I’ll be making phone calls, checking Facebook or texting, but I will be using Alltrails to check my trail progress as well as would like to keep a charge in case I need to make an emergency call.

Double Check Essentials

You can never be sure you have everything – so check again.

During Your Hike

Enjoy Your Hike

Take a deep breath and enjoy the beauty around you.

Leave No Trace

This topic deserves a whole post, website or even book so I’ll just leave this here:

The trail and outdoors should never reflect that you were there. Leave the trail better than how you found it when you can.

Be Aware

Always check your surrounds, not in some paranoid way, but just enough so you are aware of what’s around you. This is so you can take in the wonderful experience of the outdoors as well as to observe where you are and if there could be any existing dangers. 

Take Breaks

Take breaks when needed.  Have a healthy snack and, again, enjoy nature.  Listen for birds, watch the wind rush through the trees or simple listen to the sounds of being outdoors.

A general rule of thumb is to take 5 minute breaks for every hour you’re hiking.

Are You on the Right Track?

Check your navigation.  If you’re like me 90% of the time I end up on the wrong trail.

Smile at the Camera

Take photos and selfies.  These are for you to remember.  Take a shot of the blue sky, a blooming cactus, the winding trail ahead or you in front of the trail head sign.

Take It All in Stride

You may not be fast – that’s ok. Who wants to rush nature? I like to saunter, just like John Muir said:

“I don’t like either the word or the thing. People ought to saunter in the mountains – not hike! … Now these mountains are our Holy Land, and we ought to saunter through them reverently, not ‘hike’ through them.”

John Muir

You may not be strong at first – that’s fine, keep going you’ll be amazed at what your body will adapt to with every hike you take.

Be Ready to Quit

After 40 we need to really be in tune with our bodies more than ever.

As older hikers sometimes we tend to feel we can do just as much as we did at 25 years old.  When you hit the trail and you start to feel tired, winded, etc go ahead and stop.  Listen to your body AND do what it’s asking.

I always have to tell myself when I start to feel pain or a trail may just be too tough for me “Is it worth it?  If I get hurt or really sore that means longer healing time, then I can’t hike again when I want (which is usually a few days later).”  I’d rather stop and hike a shorter day to be healthy than risk injury or pain. 

After Your Hike

Slow Down and Stretch

Towards the end of your hike or at at the trailhead, slow down for a bit and stretch.  I found that if I simply jump in the car right away my muscles cool down in a seated position and I become stiff.  Let your body cool and rest for a bit before remaining still.

Drink Water

Yes, you should have been doing this all along yet if I know women they tend to not drink during hikes so they don’t have to pee. This can be a dangerous attitude. Don’t risk dehydration. And it’s ok to pee in nature.

Let Go and Reflect

Reflect upon the amazing experience you just had.  Enjoy the sense of accomplishment you’re feeling.  You let yourself go and enjoy nature!

Further Quick Tips For Older Women Hikers

When you’re a beginner at anything there are always special precautions to take. As you grow in skill and knowledge you can ease up on these if you prefer.

• Hike with someone else – at least until you become comfortable with being outdoors.
• Avoid high altitudes – stay at the elevation you live at or close to it.
• Avoid extreme weather – heat, cold, high winds, high humidity.

What Else Should You Know

Every hiker knows each walk outdoors is personal. We all hike for various reasons, have varying styles and are at varying levels. This is why we value the very important hiker motto :

Hike Your Own Hike

As long as you’re safe and having a good time never let anyone dampen your time in nature.

Happy Trails!

~Allie

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