If you or an older loved one is thinking of going on a hike and spending time in nature, one of the most crucial elderly hiking tips you should adhere to is choosing a senior-friendly trail. Checking the weather beforehand and notifying someone about your plans are just as vital. Wearing the right gear and staying hydrated are also smart.
While everyone should take essential safety precautions when hiking, it's even more crucial for elderly adults, as they're more susceptible to injuries outdoors. As the U.S. CDC points out, injuries, particularly those from falls, are more common as people age, with over one in four older adults reporting having a fall each year.
Understanding the basics of hiking safety for seniors is key to having fun outdoors and benefiting from nature time while avoiding injury and illness-causing hazards.
Is Hiking Good for the Elderly?
Whether it's you or an older loved one who wants to go hiking, know that this activity is an excellent form of fun exercise with potential health perks. According to an article published in ScienceDirect, for instance, group-based hiking offers health benefits, including helping older adults:
- Get in better shape
- Feel better, calmer, and less stressed
- Experience a sense of social support and connection
Spending time in nature can also do wonders for seniors' overall health and well-being.
According to the Pennsylvania State University, for instance, a study found an association between older adults' improved health, overall quality of life, social connections, and nature-based activities.
How Far Should Elderly Adults Walk (or Hike) a Day?
Most people, including older adults, should ideally take 10,000 steps every day.
However, if you or your senior loved one has mobility issues, you should aim for something less and more realistic, so as not to put your safety at risk. A study published in The Lancet found an association between 7,000 daily steps and a 47% lower risk of all-cause mortality.
Seniors don't have to go hiking every single day just to reap the health benefits of physical activity; you can, instead, go for daily brisk walks. You can then add hiking once or twice a week into your weekly activity regimen.
What Are Five Essential Elderly Hiking Tips for Older Adults to Stay Safe?
As beneficial as senior trekking and hiking are, they can pose significant risks, particularly for older adults who go unprepared. Safety should always be a top priority when engaging in outdoor activities for elderly adults, given that they're more susceptible to heat, cold, and other environmental factors.
1. Choosing a Senior-Friendly Trail
The best trails for seniors boast accessibility, comfort, and safety features, offering clear pathways with gentle terrain. You can expect them to have smoother, more even surfaces, minimal elevation changes, and few, if any, obstacles.
Adequate shade and ample rest areas are other critical factors to look for when choosing a senior-friendly hiking trail. They should also have the necessary accommodations for mobility assistive devices.
2. Checking the Weather Forecast
Before heading out for your hike, check the weather forecast to see what the day is going to be like. If it's going to be rainy or there's an extreme heat event, it's best to reschedule.
3. Informing Others of Your Plan
It's even more crucial for older adults to do this if they're hiking solo, doing a group hike with people they don't know, or embarking on an adventure with fellow seniors.
You or your older loved one should notify other family members or friends about the trip with as much detail as possible, including the hike's specific location and estimated start and end times. You should also consider temporary location sharing (e.g., using your smartphone's Find My app).
4. Wearing Proper Hiking Gear
Appropriate hiking gear for older adults includes:
- A wide-brimmed hat
- A raincoat
- Sunglasses
- Hiking boots
- Three-layered attire
Just as crucial is using the best walking stick options for hiking and outdoor use. Such assistive devices can help improve balance and stability, particularly on uneven ground.
5. Staying Hydrated
One of the risks seniors face when hiking (or doing any other physical activity outdoors) is dehydration. Older adults are more susceptible to this condition due to age-related changes to the body's composition.
Dehydration is dangerous to anyone, but even more so for older adults who may have certain health conditions that can complicate matters. They may, for instance, have balance issues, which dehydration can worsen, ultimately resulting in a fall.
Prevent such hazards from befalling you or your senior loved one by drinking plenty of water throughout the journey. Don't wait until you feel thirsty. Instead, take small but frequent sips as you walk and enjoy the beauty of nature.
Frequently Asked Questions
What Is the 3-Layer Rule for Hiking?
The 3-layer rule for hiking involves wearing a three-layered attire for adequate coverage and protection against the elements.
With this rule, you need to wear a base layer that can help wick moisture, also called the "underwear" layer. Your second layer, also called the middle layer or insulating layer, will help keep your body heat in, protecting you from the cold.
The third, outermost layer, also known as the shell layer, shields you from the elements, such as rain, wind, or sun.
Is It Better to Walk Fast or Longer?
Walking faster isn't necessarily better than walking farther, as they provide different potential benefits. Walking faster can help strengthen cardiovascular health, while walking longer, albeit slower, can enhance endurance while also reducing injury risk.
Seniors, provided they tailor their walking activities to their capabilities and health, may want to incorporate both to reap the benefits and the best of both worlds. They can take shorter but faster-paced walks every other day, alternating them with longer yet slower-paced walks.
Stay Safe While Enjoying the Outdoors
Elderly hiking adventures can do you or your older loved one a lot of good, from letting you feel better to helping you stay fit. However, your or your senior's safety should always be the top priority, which is why you must choose the right trail, check the weather forecast, and wear appropriate gear.
Have a look at our website for the latest local weather forecast, news, and travel guides!
This article was prepared by an independent contributor and helps us continue to deliver quality news and information.
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