Hiking After 60

Posted on by Lisa Duff

By Philip Werner

July 2025 Newsletter — Read the Full Story

Often perceived as a young person’s activity, hiking is, in reality, accessible to people of all ages and fitness levels. With careful planning, proper preparation, and a mindful approach, hiking can be a rewarding and enjoyable activity for those over 60. It provides a unique opportunity to explore breathtaking landscapes, challenge oneself physically and mentally, and foster a sense of accomplishment. Once you get started, you’ll soon be hooked.

The Benefits of Hiking over 60

The advantages of hiking for individuals over 60 extend far beyond simply getting some fresh air. Regular hiking can significantly contribute to both physical and mental well-being, helping aging hikers maintain their independence and enjoy a higher quality of life.

Physical Health: Hiking is a fantastic cardiovascular workout that strengthens the heart and lungs, improves circulation, and helps lower blood pressure and cholesterol levels. It also strengthens muscles, particularly in the legs, core, and back, improving balance and stability, which are all crucial for preventing falls. The weight-bearing nature of hiking helps maintain bone density, reducing the risk of osteoporosis, a common concern for seniors. Furthermore, hiking can aid in weight management, which is essential for preventing and managing chronic conditions such as diabetes and heart disease.

Mental Health: The benefits of hiking extend beyond the physical realm. Spending time in nature has been proven to reduce stress, anxiety, and depression. The rhythmic motion of walking, combined with the beauty of the natural surroundings, can have a calming and meditative effect, promoting relaxation and mental clarity. Hiking also stimulates the release of endorphins, natural mood boosters that can alleviate pain and improve overall well-being. The sense of accomplishment that comes from completing a hike can boost self-esteem and confidence.

Social Engagement: Hiking can be a solitary pursuit, allowing for introspection and peaceful reflection. However, it can also be a wonderful way to connect with others. Joining a hiking group or inviting friends and family along can provide opportunities for social interaction and companionship, combating feelings of isolation and loneliness. Sharing the experience of exploring a new trail or reaching a scenic vista can create lasting memories and strengthen bonds.

Cognitive Function: Studies have shown that regular physical activity, including hiking, can improve cognitive function and reduce the risk of age-related cognitive decline. Hiking challenges the brain to navigate unfamiliar terrain, remember routes, and make quick decisions, keeping it sharp and engaged.

Connection with Nature: Immersing oneself in nature has a profound impact on overall well-being. The sights, sounds, and smells of the natural world can be incredibly restorative, reducing stress and promoting a sense of peace and tranquility. Hiking provides an opportunity to appreciate the beauty and wonder of the environment, fostering a sense of connection to something larger than oneself.

Planning and Preparation: Setting Yourself Up for Success

Careful planning and preparation are essential for ensuring a safe and enjoyable hiking experience, especially for individuals over 60. Taking the time to consider your physical limitations, choosing appropriate trails, and gathering the necessary gear, will minimize risks and maximize your enjoyment.

Assess Your Fitness Level: Before embarking on any hiking adventure, it’s crucial to assess your current fitness level honestly. Consider any existing health conditions, such as arthritis, heart problems, or respiratory issues, and consult your doctor to determine if hiking is appropriate. Start with short, easy hikes on relatively flat terrain and gradually increase the distance and difficulty as your fitness improves.

Choose the Right Trail: Selecting the right trail is paramount for a successful and enjoyable hike. Look for trails that are well-maintained, clearly marked, and appropriate for your fitness level. Consider the length of the trail, the elevation gain, and the terrain. Avoid trails that are too steep, rocky, or overgrown. Online resources, guidebooks, and local hiking clubs can provide valuable information about trail conditions and difficulty levels.

Check the Weather Forecast: Always check the weather forecast before heading out on a hike. Be prepared for changing weather conditions, especially in mountainous areas. Dress in layers so you can adjust your clothing as needed. Avoid hiking during extreme heat, cold, or inclement weather.

Inform Someone of Your Plans: Before leaving for your hike, always inform someone of your planned route, expected return time, and who to contact in case of an emergency. This is particularly important if you are hiking alone or in more remote areas with poor cell phone access.

Essential Gear and Safety Considerations

Having the right gear and being aware of potential safety hazards are essential for a safe and enjoyable hiking experience.

  1. Footwear: Proper footwear is arguably the most important piece of hiking gear. Choose hiking boots, hiking shoes, or trail runners that are comfortable, supportive, and provide good traction. Modern hiking footwear is much lighter weight than old-school leather hiking boots and more flexible, so it causes fewer blisters. Try on different types from a retailer like REI (which lets you return used footwear) to see what type suits you best.
  • Trekking Poles: Trekking poles are particularly valuable for older hikers because they provide extra stability and support, especially on uneven terrain. They can also help reduce strain on your knees and ankles, especially when hiking downhill.
  • Clothing: Dress in layers so you can adjust your clothing as needed. Choose moisture-wicking fabrics that will keep you dry and comfortable. Avoid cotton, which can become heavy and cold when wet and provides less sun protection than synthetic materials.
  • Navigation Tools: Always carry a paper map.  If you own a GPS or compass or use smartphone hiking apps, bring them too, as they can also be very helpful. If you don’t know how to use them, take a class. They’re essential safety aids, particularly if you hike solo.
  • Backpack: A comfortable backpack is essential for carrying your gear. Choose a backpack that is the right size for your needs and that fits properly. A 25-30L backpack is good for day hiking.
  • Water and Food: Carry plenty of water to stay hydrated throughout your hike. Dehydration can lead to fatigue, dizziness, and other health problems. Pack nutritious snacks such as trail mix, fruits, and sandwiches to keep your energy levels up.
  • Sun Protection: Protect yourself from the sun by wearing sunscreen, a hat, and sunglasses. Sunburn can be painful and increase your risk of skin cancer.
  • First-Aid Kit: Carry a basic first-aid kit with essentials such as bandages, antiseptic wipes, pain relievers, and insect repellent.
  • Emergency Whistle: An emergency whistle can be used to signal for help if you get lost or injured. You can blow a whistle a lot longer than you can scream for help.

Overcoming Age-Related Challenges

While hiking offers numerous benefits, individuals over 60 may face certain challenges that require careful consideration and adaptation.

Joint Pain and Arthritis: Joint pain and arthritis are common conditions that can make hiking difficult. Using trekking poles can help reduce strain on the joints. Consider wearing supportive braces or splints. They can really help. Choose trails that are relatively flat and avoid those with steep inclines or declines.

Balance Issues:  Balance issues can increase the risk of falls. Choose trails that are well-maintained and have good footing. Most hikers, young and old, use trekking poles for added stability.

Reduced Stamina: As we age, our stamina may decrease. Start with shorter hikes and gradually increase the distance and difficulty as your fitness improves. Take frequent breaks to rest and rehydrate.

Vision and Hearing Impairments: Vision and hearing impairments can make it difficult to navigate and be aware of your surroundings. Wear appropriate eyewear and hearing aids. Hike with a friend or family member who can help you navigate and be aware of potential hazards.

Medications: Be aware of any medications you are taking and how they may affect your hiking performance. Some medications can cause dizziness, fatigue, or dehydration. Talk to your doctor about any potential side effects.

Tips for Adapting Your Hiking Routine

As you age, it’s important to adapt your hiking routine to accommodate your changing physical abilities.

Shorten Your Hikes: Reduce the distance and duration of your hikes as needed. Even a short walk in nature can provide significant benefits.

Choose Easier Trails: Opt for trails that are relatively flat and well-maintained. Avoid trails with steep inclines or declines.

Hike at a Slower Pace: Don’t feel pressured to keep up with others. Hike at a comfortable pace, and hike with people who won’t abandon you if you can’t hike as fast as them.

Hike with a Friend: Hiking with a friend can provide companionship and support.

Consider Guided Hikes:  Guided hikes can be a great way to learn about the local flora and fauna and to hike safely. When traveling, reach out to local guide services or join a hiking club that has volunteer leaders who lead group hikes.

Conclusion

Hiking over 60 is not only possible but also incredibly beneficial. It’s a fantastic way to stay active, explore the outdoors, and maintain your physical and mental well-being. By following the tips and guidelines outlined in this guide, you can safely and confidently enjoy the many joys of hiking well into your golden years. So, lace up your hiking footwear, grab your backpack, and embark on an adventure that will enrich your life in countless ways. Embrace the challenge, savor the scenery, and discover the rejuvenating power of nature. Your next great adventure awaits!

About the author

Philip Werner is the author of Hiking Over 60: A Modern Guide to Hiking Gear and Techniques for Active Adults (PhilipWerner.com), available in bookstores and online. Aged 65, he’s an avid hiker who’s climbed all 48 of the New Hampshire 4000 footers in every calendar month of the year, also known as “The Grid.” He’s currently a volunteer hiking leader for the Bread Loaf section of Vermont’s Green Mountain Club, and in the past was a 4-season hiking leader for the Appalachian Mountain Club, a trail maintainer for the US Forest Service, a Master Educator for Leave No Trace, and a backpacking guide with Andrew Skurka Adventures.

Club Member Accompanies 4th-Graders to Siler Bald

Posted on by Lisa Duff

By Debi Gedling

July 2025 Newsletter — Full Story

On April 28, 85 children, 5 teachers, a number of parents and I hiked the 4 miles to and from Wayah Crest to Siler Bald.  Stephanie Braswell, a physical education teacher at East Franklin Elementary School, has organized these hikes for fourth graders for approximately 15 years and the Nantahala Hiking Club has assisted for over 10 of those years. Unfortunately, weather necessitated that the date of this year’s hike be changed several times and by the time it was scheduled for the final time, no one from NHC was available to participate other than me!  

This hike is always so much fun! I’ve lost count of how many times I’ve participated. By the time everyone assembles first thing in the morning at Wayah Crest, the children have been instructed on what to wear, what to bring, what not to bring and Leave No Trace principles. (While most of the children obviously pay attention to what they are told, there are always a couple of kids who end up hiking in clogs or bringing enough food to feed an army!) 

Generally, the teachers and NHC participants act as hike leaders and each is assigned a certain number of students to keep track of. Then you’re off!  

The round-trip hike, including lunch atop Siler Bald, takes around four hours.  As a hike leader, you’re constantly busy.  Some kids want to know about the trail or wildflowers. Some kids want to do anything but stay on the trail.  Some kids ask how far they still have to go every three or four minutes. And they are all awestruck by the views. The kids are of different backgrounds, different abilities and different experiences, but Stephanie Braswell says that in her 15 years of doing these hikes every single child has made it to the top.  And it is heartwarming to observe each child’s obvious pride upon doing so. 

If you like to hike, enjoy being with children and have time on a weekday, I strongly urge you to participate in this event next year.  Many of the children have no hiking experience and limited exposure to nature and the outdoors. This event presents a wonderful opportunity to help educate children, broaden their horizons and have some fun yourself.

Muddy Sneakers Teaches Students Bird Science

Posted on by Lisa Duff

During the week of April 18, 2025, Club Volunteers joined 60 Mountain View Intermediate School students, their teachers, and Muddy Sneakers staff for a hike at Tessentee Bottom to learn and apply natural science to resident bird life.

Did you know even the tiny Towhee can teach us about such scientific principles as:

  • insulation
  • conduction
  • engineering
  • chemistry

A Towhee’s nest uses insulators like leaves, twigs, hair, and cotton or wool. A Towhee builds its nest on the ground or in a low-lying bush. This way the ground will absorb the sun’s heat and conduct the warmth through the air up to the nest.

Nest-building birds bend and tuck sticks, showing engineering principles at play, explained Sam, a Muddy Sneakers team teacher. The structure of a Towhee’s nest makes it self-supporting. And natural compost matter is an example of chemistry at work.

As an experiment, the Muddy Sneakers instructor asked students to build a “nest” capable of insulating boiling water. After students prepared their nests, their teachers placed small containers holding hot water in each. After a while, teachers used a laser thermometer to read the water temperature.

The nest with the highest temperature loss was 48% cooler. The experiment taught students that available materials, location, depth, density, engineering, and weather conditions affect warmth in the nest.

You, too, can be inspired by nature. NHC members are invited to volunteer at our next scheduled school event! Our most important job is to freely give our time and smiles to these future stewards of public and wild lands.

Thank you to the Volunteers who participated in this event: Marsha Luczak, Jessie Johnson (ATC), Gwynn Lindler, Marie Dunkle, Mary Bennett, Pam Addleton.

School Outreach Volunteer Opportunities

2025 AT Thru-Hiker Chow Down

Posted on by Lisa Duff

Good morning NHC Chow Down volunteers! You guys really showed up for this year’s event.  We had so much food, I had to find more tables.

Thank you for bringing delicious crocks of food, beautiful salads and so many desserts and fruit. We donated the remaining fruit and dessert to the First Baptist Church to incorporate into the morning hiker breakfast. Thanks to everyone who showed up early and to those who stayed late.

Some comments from hikers:

“Wow, this is amazing.” 

“OMG, I haven’t seen a vegetable in 110 miles!”

The hikers appreciated all that you did, and so do I!

Kindest regards, Gail

Summit Charter Citizen Scientists

Posted on by Lisa Duff

By Marie Dunkle
Summit Charter School Outreach Volunteer
December 2024

Thirty 8th-graders and four adults from Summit Charter School in Cashiers recently took a field trip to various locations along the Appalachian Trail within the Nantahala Hiking Club’s maintenance area. The kids were organized into groups of four and given an identical assignment and tools to accomplish their assigned tasks. 

A biologist from Highlands Biological Station joined us at the first testing site to help the students get on track concerning the organisms they were to look for.  It was a beautiful fall day with clear skies and perfect temperatures for hiking to spring sites in the Standing Indian vicinity.

At the beginning of the trip, I spoke to the group about the NHC’s work and the history of the AT in our area. Their teacher, Janis Brannon, discussed Leave No Trace principles and safety rules.  As we (Nicole Riley and I) hiked along with the group, we pointed out trail directional signs and some of the techniques NHC maintainers use to keep trails in good shape.  We also did a little teaching about bear safety and showed an example of a bear box the club installed.

The purpose of the trip was to teach the students firsthand how to gauge the health of our mountain streams.  Each team carried Neoprene gloves, cups to collect specimens, sampling tubes, species identification pictures, pH test strips for dissolved oxygen measurements, and a thermometer to check air and water temperatures.

We visited 5 water sites: Winding Stair Gap, North Wallace Gap, Moore Creek 2nd Crossing, Betty’s Creek Gap, and Betty’s Creek Spring.  At each site the kids happily carried out their testing assignments, recorded results, and explored the immediate area looking for the presence of organisms (critters) that would indicate the health of the water to support sensitive life like pouch snails, crayfish, and caddisfly.  Information for each site was recorded by the students.

Back in the classroom, the data would be compared with data collected by previous classes in past years.  We talked with the kids about factors that might cause changes in stream health from one year to the next, and they suggested that recent storms, new pollution sources, close-by camping activities, and climate change were some of those factors. Pretty astute I’d say!

We generally found the kids to be inquisitive, adventurous, focused on their assignments, and well behaved.  It was fun talking with individual groups about both the citizen science they were carrying out and trail conditions and history.  Eighth Grade is the best!

Picnickers Retreat Indoors

Posted on by Lisa Duff

By Gail McDiarmid, Event Coordinator

After making landfall in Louisiana on Wednesday, September 11, as a Cat 2 hurricane, Francine headed north with predictions to bring wind and rain to our area by Thursday.  Those predictions did not come to fruition, but it was difficult to decide if the NHC picnic could be held outside.

In the end, we filled the fellowship hall of St. John’s Episcopal Church with the option to eat inside or outside. Most folks chose inside where lively conversation and laughter filled the small space. 

The main entrée of pulled pork and a couple of side dishes were provided by Haywood Smokehouse. Club members did their part by bringing delicious side dishes and decadent desserts.  There was barely enough room to fit it all on the counter. 

No doubt the weather played a role in turnout.  We expected more than 65 people,  but the headcount came in around 48.  No one left hungry, and there was plenty of food to take home. 

Thanks to all who volunteered!  From picking up the food to setting up and cleaning up, the picnic was a great success.

Photos by Lisa Duff