Starting to hike after 60 is ordinary, and it is manageable. Build up gradually, over weeks to months.
A short flat path is a real hike.
Talk to your doctor first if you have a health condition
If you have a chronic condition, an injury or symptoms such as chest pain or dizziness, talk to your doctor before your first hike.
Federal guidelines count high blood pressure as a chronic condition. The National Park Service says to consider discussing your plans with your provider for any medical condition.
Healthy older adults who build up gradually generally don’t need a check first.
Some heart and blood pressure medicines make it harder for your body to cool down. If you take a beta blocker or another heart medicine, ask your doctor how it affects you in heat.
Choose beginner-friendly trails first
Start with local parks and nature reserves that offer well-marked, flat paths. These spots often have benches and restrooms nearby, which removes one common worry on a first outing.
Shenandoah National Park rates its easiest hikes as mostly level and generally less than 3 miles. That is one park’s own scale, but it makes a useful guide. Begin at the short end of that range.
For other trails, the NPS suggests checking the park’s website or asking a ranger about difficulty. Rangers can also recommend trails. Hiking’s effect on cardiovascular health is covered in its own guide.
For national parks later on, the NPS says US citizens and residents who are 62 or older can buy a Senior Pass. Our Senior Pass guide explains what it covers, and the NPS passes page lists the details.
Gear: lighter is better
Carry only what the walk needs: water, a snack, a layer and your phone. If the pack pulls on your shoulders or back, take something out.
Tell a friend or family member who isn’t coming where you’ll walk and when you plan to return. The NPS calls this a trip plan.
Start with shoes. The NPS suggests sturdy, rubber-soled footwear with ankle support for dirt and gravel trails, and the footwear guide covers boots versus shoes.
Poles are optional. Harvard Health says that if you have problems with stability or vision, they can give an added level of security on uneven terrain. To try them, see how to use trekking poles.
Build strength alongside walking
Strength work supports your walking. The National Institute on Aging suggests muscle-strengthening activities at least two days per week.
One set of eight to 12 repetitions of each exercise is effective, the NIA says. Beginners can skip weights and bands until the movements feel comfortable.
The exercises are in the guide to preparing your body for hiking. For what changes once you leave the sidewalk, see how hiking differs from walking.
Know when to stop
The NIA says aerobic activity should not cause dizziness, chest pain or pressure, or nausea.
If you feel lightheaded, dizzy or confused, or unusually short of breath, stop and call your doctor right away.
For chest pain or pressure that lasts more than a few minutes, or comes with nausea and sweating, call 911. The American Heart Association gives that advice for angina.
Skip outdoor activity when it is very hot, the NIA adds. On rest days, light stretching or a short walk keeps things moving without adding strain.
Increase distance slowly
Start with easy outings, then add frequency, intensity and duration over time. The NIA says to build up over weeks to months, toward 150 minutes of brisk walking a week.
The NPS offers a pace check: if you can talk while you walk, you’re going at the perfect speed. More on building from there is in building hiking endurance gradually.
Pacing and rest intervals for hiking are covered in their own guide.
Consistency is what makes it work
Working up slowly and steadily helps build a routine, the NIA says. After a break, work back up gradually.
You may also meet others hiking at the same pace.
Set your own pace and don’t measure yourself against anyone else’s timeline.