A beginner’s guide to hiking

03 Oct 2015

Walking is an excellent form of exercise for retirees because it is low impact, free and high in health benefits. So put those shoes on and let’s get going.

Whether you are 15 or 75, hiking gets you out of the house to enjoy some of Australia’s most breathtaking locations. Early risers are in for a treat, with cooler temperatures and active wildlife on the trail.

Hiking with a friend or joining a hiking group is recommended for safety – it reduces the risk of losing your way dealing with an emergency alone – but it’s also a great excuse to see friends and make new ones. Why not find out if your Probus club has a walking group that you can join?

Healthy trails

Bushwalking Victoria says regular weight-bearing exercise can help to improve cardiovascular fitness and bone strength, reduce excess body fat and boost muscle power.

Great Walks executive officer Karen Fitzgerald says a vigorous hike not only burns calories and increases endurance, but it can also improve bone density. It eases the symptoms of high blood pressure, diabetes, heart disease, arthritis and osteoporosis. There are also the mental health benefits, relieving anxiety, stress, depression and dementia.

“For seniors, the quality of life, longevity and the state of their health are highly dependent on being active or continuing to be active – and walking is such an easy way to do just that,” Fitzgerald says.

Fitness requirements

Before starting any new activity or exercise program, it’s important to check with your doctor – especially, if you’ve gone through a period of inactivity or if you intend to change something in your regime.

Research physiotherapist Charlotte Marshall at the Centre for Health, Exercise and Sports Medicine at The University of Melbourne says any pre-existing conditions, such as arthritis, should be checked before taking on a new activity.

“Start gently. You need to work up to it, just like a marathon runner doesn’t plan to run 20 kilometres the first day,” she advises. “Hiking isn’t like walking on flat, stable ground – you need to take the time to get used to it.”

Marshall says not to force your body when it isn’t ready for it, and walking in a group should suit the slowest person.

“It’s normal to ache for a few days after a physical workout, and your body takes longer to recover as you get older. But if you’re still feeling sore after a week, or if you have shortness of breath or chest pain when you think you shouldn’t, it’s important to go back to your GP.”

Gearing up

Research physiotherapist Charlotte Marshall at The University of Melbourne offers the following tips on what to pack for your hike:

Layered clothing. Wear appropriate clothing for Australia’s changeable weather, whether you’re in the mountains or near the ocean. Marshall recommends Merino wool, which is breathable and stays warm when wet. Don’t forget to slip, slop, slap – carry sunscreen and wear a hat.

Walking poles. These are important for good stability and will help with knee, back or balance issues. They also involve your arms in an all-round fitness workout.

Backpack. Carry a good backpack with a stomach strap to help distribute weight around the pelvis.

Over-prepare. Take more water than you think you’ll need as well as some food. Being over-prepared is not just a good idea, it could be lifesaving. Take a watch and a map, and make a plan of where you want to go. Most importantly, tell someone where you are going, when you are leaving and when you expect to be back.

A basic first aid kit. This is ideal to have with you, but if not, it is a good idea to have someone in your group with first aid training. If you’re going somewhere adventurous where you won’t have mobile reception, there is the option to hire an Emergency Position Indicating Radio Beacon (EPIRB). You might also consider a light emergency blanket.

Boots. Find the best quality pair that you can afford. Most importantly, they should be light, as heavy ones will put pressure on your legs. Get a sturdy lace-up pair rather than slip-on shoes, and something with ankle support and rubber soles with traction. Try out a few different brands. You want something not too tight and not too loose to avoid blisters.