Older hikers getting in shape for backpacking season
Older hikers getting in shape for backpacking season
Here are a few tips if you are an older hiker getting in shape for backpacking season. Not all hikers are the same – older hikers have different challenges for their training and preparedness before heading off on a big hiking trip.
Chapters:
00:00 – Introduction
00:24 – The effects of aging
02:17 – win-win
03:13 – simple and steady
04:44 – Legs
05:25 – Cardio
06:02 – Core
06:39 – The Program
07:24 – Trail time
07:47 – no gym required
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I’m 73 yo female and training for the Oregon Coast Trail with my 23 yo grandson. I am enjoying the walking. I need to do the exercises!
Thank you for an informative video with a positive attitude.
30 minutes a day is very little to ward off ill health. Keep up the activity 😍
Osteopinea? More like osteopainallover!
Good stuff Dave spot on!
hi david ……finally with the pressure of my daughter to get myself to the gym at 70 and guess what i actually enjoy it and it also combats loneliness
Loved this, you have such a gentle way of sharing this information.
No. It is not more difficult every year. In fact you get stronger healthier, a more powerful hiker every year because the work out level increases every year!! Obviously.
I go to CO every summer. I test the same trails, and always some more difficult ones. I often keep it under 8 miles so I do not need any recovery at all. I never snack.
I trained at home in Texas 6 miles a day at 4 mph and some running, everyday. I would not leave town before I can at least do that comfortably as a routine (trip to the mail box😂).
You will have to optimize your diet. No processed foods…soda…etc.
Eliminate ALL health conditions. ZERO DRUGS (there should be no reason for any prescription). You should not have pain anywhere so really not even need aspirin.
I am in my mid 70s. Zero condition.
300 miles? That is August in CO. Above 9,000 feet mostly.
Any tips to reach 20 pull ups would be great (dead lifts I got that😂)
Cardio " I am slowly assimilating Kipchogue’s techniques. Running above 6k feet for a month, and 6 months in Texas.
Ballet bar exercizes. Push ups, (pull ups 😊). Abs daily.
There’s nothing wrong with “high” cholesterol! That idea is so 20th century!
Very sympathic😊
thanks
I’m 65 and have always enjoyed eight-hour hikes in the Ohio woods along the Grand River. However, in the last few years, there is no such thing as a comfortable shoe. My right foot, especially, always feels pinched in the little toe, even though I moved up a half size to 9 wide. Any bigger and they’re too big. I also work seasonally in a greenhouse, pushing a heavy cart to deliver plants to the shipping area, so I get plenty of exercise, but my feet are always sore.
Are you full-time?
Need to include all of your back and shoulder muscles for BP carrying.
Starting the AT in March of 2025. I will turn 61 on the trail. I do a lot of trail running, hiking in the White Mountains and walking. I plan on adding in weights and yoga soon. I am also hoping to add in some biking on some bike trails. I wish I liked swimming because I think that is such a great, low impact, exercise.
Thanks for the great info and reminder to keep moving forward.
Class video – you offer the experienced realistic advise I’ve been looking for.
I am from Ireland, just turned 67 & after a recent event I have to admit I am possibly in the worst fitness shape I’ve ever been.
Ive always liked the outdoors and would do a fair bit of standard road or level trail walking so I though I was in fairly good shape fittness wise that was until I decided 3 weeks ago the try a local mountain trail for the first time.
I only walked for about 1&1/2 hours up hill then back down 3hrs total, it was a fairly steep walk with no flat areas just up hill all the way.
I now know I must walked way to far, way to fast with not enough rest stops because while I had felt great after doing it – from about 2 days after this walk I have barely been able to walk since except about the house a bit!
Both of my legs from the ankles to the backs of the knees, particularly the backs of the knees are suffering from severe muscle pain which is only now starting to ease.
However I really enjoyed the mountain trail walk and feel it certainly is a better workout than my normal walks so as soon as I’m able I will be trying them again.
Hopefully with your knowledgeable advice I wont make the same fool mistake again.
Your video has motivated me even more now, many thanks, best wishes, take care ☘️☘️☘️
Great motivation video! You speak the truth. I’m in my upper 60s looking to do some hiking in Colorado soon.
I am almost 76 years of age but I am still getting ‘out there’. I don’t have a technical training program but use my hikes to keep my body fit. I try never to use lifts but always the stairs. I move quickly at all times when out just urban walking or even when shopping in the supermarket. I have recently started to notice how slowly people only in their 40’s walk and move – surely a recipe for future decrepitude?
You need a kettle bell
As Bruce Lee said in the movie RETURN OF THE DRAGON, “If it works for you, use it.”
I would probably use boxing training and swimming for overall exercise. But that’s me.
I hope to hike in Scotland one day.
Could you please put a link to the table with the exercise program?
At 55, I get it. New subscriber! But since my heart attack in 2022, I’ve changed everything about my life. Getting stronger, not older. Keep up the good work.
Its a load of rubbish. Just get out there and walk slowly till your stronger. Practice and training are exactly the same as doing it. Just go
54 and have been out of shape. Hiking is now my workout motivation. I like your program tracker and have have similar exercises and progression over time – I can barely walk early on through each day but legs already feel stronger. I’ve added Kettlebells across the program as well (just not overlapping muscle groups on same day) ie, squats + goblet squats. Nice to mix it up and blast those areas with a bit of weight on and off. Ive also recently got a body mass study/report done and found to have severe imbalance (left side vs right side). The exercises in your program will help correct that as well along with some extra reps on the weak side.
Thanks for the video!
Good man …you’re 100% right.
I’m 35 and I still find your video helpful. You’re inspiring me to go out there! 🏞️
Thanks David. How old are you?
I might be younger… but never too old to learn something new. Keep up the good work and good luck on your 100 mile trip. Yeah Buddy 👍🏔☕️🏕
I like your attitude and advice. You sound like a very kind person.
Thanks for the encouragement!
All these problems that you’re describing that people are supposed to get when they’re older doesn’t have to happen. You need to eat proper human nutrition, which is animal protein in animal fat. You need at least one gram of animal protein for ideal body weight, you don’t need carbs your body will make what you need. You don’t need fruits. You don’t need vegetables. You don’t need fiber. Give your body what it needs to rebuild and repair animal protein and animal fat
First time viewer of yours David, I was really impressed by this video. Thank you. I do something every day and it is vital, but I do need to make some changes 🙏
Met a guy hiking the PCT in 2022.He said he was 78.
Glad you mentioned stairs, luckily I work at a gym so I’m getting stronger climbing legs on the nifty stair master. Take care good luck on your hikes
Yeah! Luckily i have 363 steps a couple of minutes from my house down to the beach – and up! Great exercise!
Effects of Ageing is real.. can’t walk away.. but something we can do to combat that.. is to stay active… ❤👍
Works out 30 min every day.. not so great as it may seem.. either i make time for it now.. or be forced to make time for expensive medical treatment later.. ❤
Have you hiked the Grand Canyon? Next year for my 65th burthday celebration I’d like to hike R2R with five friends if we can get a permit.
Once in awhile we have to push ourselves with a huge goal.
May I suggest going on a carnivore diet and get off meds! Reverse what’s happening to your body.
Thank you. At age 60, I want to go backpacking again. I appreciate the lessons in getting into shape. Thanks again.🌱
I’m 68yrs young and the pandemic and dealing with LongCovid put a stop to my yoga and workouts so I’m just now starting to get back into it again and one of the best things for me is rebounding on my Cellerciser as it is great for your lymphatic system and less stress on my osteo knees! Thank you for this video perfect timing for me! ♥️🏃♀️🏋️♂️
Thank you!!
Definitely great advice ! If you are an older person considering starting an exercise program, carefully consider where you are starting from. If you haven’t been very active for a significant period, it is a good idea to get a physical and consult with the doctor about your plans. The primary concern is to manage your heart health and trying to do too much too early can have some serious consequences – START SLOW and work up to more difficult routines.
An exercise program that includes concentrated periods of exercise is essential but you should also move regularly throughout the day. Try to avoid prolonged periods of sitting.
Watching your diet is also an additional dimension to staying healthy as you age.
New subscriber here. I’m 70 (female) and love being outdoors every day. I hike with my 91 yr old husband and our 10 yr old dog. We haven’t missed a morning in 24 years
I understand that a few people think training to hike the AT is necessary or the smart thing to do. I hiked it in 98 at age 52 , 50 lbs overweight and my job entailed sitting at a desk job . Did I think training was necessary? Obviously not because I didn’t in the usual sense of the word . I got my stuff together and literally headed to Harpers Ferry in April. Why Harpers Ferry? Because the trail from Harpers Ferry is relatively flat and there is a lot of infrastructure to support hikers. The middle section of the trail is the easiest in my opinion. My training started then and there on day 1.
Over 7 months I lost 50 lbs and my daily mileage increased slowly from 5 miles to 15 miles a day. My experience is Just another take on training to hike 😢 the AT.
Trainers and coaches are a great idea, however it’s financially out of reach for those of us living on old age pension. I’m open to other suggestions?
Hey this is great! I do a lot of this to keep up with my teenagers 😂
New to the channel! This is just great!
Hi David. I enjoyed this video! I’m 67 and I thru-hiked the Colorado Trail this year. You watched and commented on my videos. Interestingly, two weeks ago today, which was shortly after I posted my CT videos, I had a big heart attack. It was completely out of the blue (except for some warning signs in the preceding weeks that I stupidly ignored). Had to have three stents installed, and there were some complications that necessitated implantation of a pacemaker. I’m recovering well, but I’m not sure what the future holds for long distance hiking. Hoping to be able to do some more of it. I will be watching this video again and doing some of the same exercises you do, and also making some dietary changes. Keep on hiking!
Great point to slowly increase training. I’m 68 years old and do lots of solo hiking here in Montana. I do reverse lunges on alternate days for stronger gluts, hamstrings, quads and for balance. Packing on steep slopes at least twice a week year round helps keep my feet tough and in condition. When it there is a heat wave at my home elevation (3000 feet) I bike at sunrise. Even if the day is 100 degrees, biking at sunrise is cool and fun…typically the air temperature in in the low 60s during the heat wave.
Very good 👏👏. Good information to add to a similar routine. Question: you do this 5 days a week. Every other day or every day? Thinking of the weight training. Thanks.