My husband and I recently moved to an area in southern California renowned for its hiking trails. So I lace up my shoes every chance I get to go out, enjoy nature, and get strong!
Hiking can be good physical activity for Baby Boomers and seniors, if you start slowly and proceed with care. It’s free, good for body and brain, and more eye-appealing than the inside of your gym!
Reasons Enough to Love Hiking
1) It’s a great cardio workout!
Moving your body’s large muscles and increasing your heartrate bestows are myriad of documented benefits, helping to guard against heart disease, diabetes, high blood pressure, and mental decline, to name a few.
2) It helps increase bone density.
Walking, especially if you’re hiking up and down, is classified as a weight-bearing exercise. This type of physical activity stresses your bones just enough to strengthen them against the ravages of osteoporosis.
3) Hiking works most of the body’s major muscle groups.
These include lower body muscles such as the glutes (i.e., your bottom), quadriceps (thighs), hamstrings (upper legs, backside), hips, and lower legs. And if you use poles to propel yourself along, you’re also engaging upper body muscles.
4) It helps slash stress levels!
A leisurely walk in nature decreases levels of the stress hormone, cortisol. Too much of this hormone weakens our immune function and ability to concentrate. It also increases body weight, especially the unhealthy accumulation around the waist. So, every now and then, don’t power through your hike, but slow down to appreciate your surroundings.
5) Hiking Frees Your Mind.
An article published in 2012 concluded that spending time outdoors significantly increases attention spans and creative problem-solving skills. Seems that immersing yourself in nature with no technological bombardment (except for that cell phone—for emergencies only!) does wonders for the mind.
A Double-Edged Sword
Hiking involves negotiating uneven dirt trails. That can be a good thing. These surfaces absorb some of the stress on the joints, and are more forgiving than concrete or pavement. And because the feet adjust a little differently with each step, hiking helps build strong muscles and decrease overuse injuries (repetitive microtrauma to bones, tendons, and muscles).
But uneven surfaces are inherently unstable. And walking on them can also lead to slips and falls, breaks and tears. So pay close attention to the terrain as you travel.
Proceed with Caution
Start slowly, on level ground; work your way up to hilly territory. Hike with a partner, lots of water, a hat, and sunglasses. Bring your cell phone in case of emergency (and to capture cool photos!). Look at the weather report and watch for wildlife.
And finally, check the condition of your shoes, and purchase new ones if necessary—you’ll need lots of tread and possibly higher tops to support your ankles. But above all, get out as often as possible to enjoy an invigorating, mind-expanding walk through nature!
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