Exercise is important during the senior years, especially
for men. But it is sometimes it may be challenging to get them interested in
working out when they are bored with their normal routines. There are few basic
but very convincing reasons why you may consider including hiking in your daily
life routine.
Increase Balance and Flexibility
Over the years, you may start experiencing some changes
in your balance and flexibility. However, walking on slightly uneven terrains
challenges the core muscles along with the joints in the feet and ankles that
help to maintain the balance. Regular hiking can also help prevent falls,
reducing the risk of injury. If you are new to hiking, you should consider
starting out on slightly level terrain before moving on to more challenging
trails.
Reduce Weight and Maintain the Shape
According to the American Hiking Society, a moderate hike
can burn up to 370 calories per hour and work out almost every part of the
body.
Promote a Positive Mindset
Exercise is well known for increasing endorphins that are
responsible for keeping people in good moods. Hiking takes this one step
further by giving you one more exposure to green spaces. Researchers have found
that exercising in a natural environment provides a mental lift that positively
impacts a person’s emotions for the rest of the day. Look for natural trails
with a lot of foliage that will give you a beautiful view while working out. Studies
have shown that spending time in nature can reduce stress, anxiety, and
depression, and improve mood and self-esteem. If you prefer to have a walking
partner, that might be also a good opportunity for relaxed socializing. For
elderly men who may be dealing with loneliness or social isolation, hiking with
friends or family can provide a welcome opportunity to connect with others and
feel a sense of purpose and belonging.
Improve your Sensory Perception
The term “opens in a new window sensory perception”
refers to the ability of your brain to receive and interpret information from
your other senses. In other words, it’s how you perceive things around you,
such as sights, sounds, smells, tastes, and touch. When you’re young and
healthy you tend to have strong sensory perception abilities. But as you get
older your senses can become weak and less sensitive over time due to changes
in your brain chemistry and other factors such as illness or medication use. With
hiking, you will once again regain or improve your sensory perception. This is
because exercise increases blood flow to the brain, which helps improve your
ability to process information faster. When you hike, you’re getting more
oxygen into your brain and increasing blood flow in your body, which makes it
easier for your brain to function at its best.
Boost Cardiovascular Health
Hikes are slightly more strenuous than normal walks,
especially if you walk on natural trails or those with a slight incline.
Walking on uneven terrain can increase your heart rate, making your exercise
more effective. A hike can also be modified by selecting different trails or
adjusting your speed so you get just the right amount of blood flow moving
through the body.
Break Out of a Boring Routine
Gym equipment such as treadmills are great to use when
you cannot get outside because of the weather. However, spending about half an
hour walking on a machine can be boring. When you have a new trail to explore
or new birds and flower species to discover, exercise may suddenly become
something you may enjoy a lot.
Strengthen Cognitive Skills
As we age, we all need new experiences to increase neural
activity in our brains. Pick new trails to go on so your brain will be
constantly exposed to new stimuli. Hiking can provide a sense of adventure and
accomplishment that can help keep men mentally sharp and engaged. Navigating
trails, exploring new terrain, and overcoming challenges can all help keep the
brain active and help maintain cognitive function. For men who may be feeling
unchallenged or disengaged in their daily lives, hiking can be a welcome source
of stimulation and excitement.
Enhance Resilience and Independence
Hiking can be a way to build resilience and independence.
By taking on physical challenges and exploring new environments, elderly men
may be able to strengthen their sense of self-reliance and confidence. This
sense of resilience and independence can help them stay active and engaged in
their lives, even as they face the challenges that come with aging.
How to Find the Right Trail
Some hiking trails are certainly more difficult than
others, so how does one find a suitable trail?
Start first with a short and flat trail. Once a
certain level of comfort is attained on that trail, the length and intensity of
the trail should be gradually increased over time. Finding the right trail to
start with might take some time, and don’t hesitate to drive to a trail,
either; many trail heads do offer parking lots. There are multiple offline
services and communities, offering trails related recommendations,
descriptions, and maps.
Preparation Tips
Every hiker – however young or old – should be prepared
for a hike. Seniors should be especially mindful to:
·
Always check the weather before you depart to
avoid any unexpected challenges.
·
Use hiking poles or a walking stick to improve
your balance and help you when you’re hiking on uneven ground.
·
Stay hydrated by bringing multiple bottles of
water or a water backpack
·
Wear comfortable walking shoes or hiking boots
·
Wear layers to account for possible changes in
weather (rain gear, hat/gloves, etc.)
·
Have a map of the trail
·
Wear some sun protection, including a hat,
sunglasses, and sunscreen
·
Bring an emergency kit, which should include a
first aid kit, food/water, and an alternative way to communicate in case you
need help but don’t have cell phone reception
·
Inform someone not going on the hike with you
where you’re planning on going, your route and your estimated return time
Take advantage of Hiking Apps and Smart Watches
Smart watches and hiking apps on your mobile phone are
great for keeping track of your fitness goals. The apps come with built-in
activity trackers that can count steps and calories burned during a hike. Most
have GPS capabilities so they can guide you back home if you get lost (or just
want to know how far away from home you are).
These devices can track your location, distance traveled,
and more, so that someone can find you if something goes wrong during your
hike. They also give you access to weather updates and other valuable
information about your surroundings as you travel through different areas.
Sources and Additional Information:
https://www.homecareassistancenorthcoast.com.au/hiking-benefits-for-the-elderly/
https://www.hearthstoneseniorliving.com/blog/benefits-hiking-seniors/
https://www.webmd.com/healthy-aging/what-to-know-about-hiking-after-60
