O ver years we met some extraordinary travellers who despite of suffering from cardio vascular ailment, diabetes, arthritis, obesity, osteoporosis and back pain could not resist the call of high altitude monastery of Bhutan, far-flung villages of Ladakh, snow capped mountain range of Manali or spectacular scenery of Mulayangiri Hills and took up the challenge of hiking rough, uneven terrain for 2-6 hours while travelling with 50+ Voyagers Travel and Adventure Club.
If you think that hiking may be too strenuous or too complicated for your age and health, you will be interested by knowing that hiking is really just walking outdoors in nature. If you can walk, you can hike. Hiking is an at-your-own pace activity that has several health benefits for elderly, who require four different types of exercise: endurance, strengthening, stretching and balance. Hiking includes all four types of exercise, as it improves heart health, reduces muscle loss, keeps your body flexible and increases balance while preventing falls. Let me tell you some benefits of hiking in more detail and stories of traveller turned hiker of 50+ Voyagers Travel and Adventure Club.
A Moderate hiking requires covering 3-8 KM distances, usually by walking up and down hills and mountains, therefore the heart has to pump harder to keep up with the oxygen demand, increasing blood flow to the muscles and the brain. Regular walking and hiking, decreases blood pressure and cholesterol levels, a common cause of heart disease.
TSR Subramanyam from Hyderabad, went through Coronary artery bypass surgery at age of 42 and angioplasty at age of 57. He has started regular walking to keep weight under control and to improve blood circulation. During his dream travel to Bhutan with 50+ Voyagers, he did not find it difficult to walk on a hiking trail for 6 hours at 10,000 ft above sea level. "I think, hiking offers a sense of interpersonal challenge set to my own capabilities. It may not be a physical challenge, but also a mental, and spiritual challenge. Hiking brings my confidence back to live longer and happier, said TSR Subramanyam, Hyderabad"
Millions of adults and half of all people age 60 and older are troubled by arthritis. Osteoarthritis, the most common type of arthritis in older people, starts when tissue, called cartilage that pads bones in a joint begins to wear away. At older age walking and trail hiking is a great form of exercise which helps in compressing and releasing the cartilage in knees, helping circulate synovial fluid that brings oxygen and nourishes joints and removes inflammatory waste products.
“At the outset, let me admit that me (70 years old) and my wife (66 years old) were very apprehensive as to whether we both, due to old age and also due to knee problem of my wife, would be able to undertake the Himachal tour with 50+ Voyagers given mountainous and hilly area conditions. We both were to some extent surprised as to how we were able to climb more than 100 to 150 steps leading to Mall area at Shimla without much problem. Well this added to our confidence, and I presume that this energised us and we did little trekking at Gulabo and Salong Valley. I could see from expressions on the face of my wife that she had got her confidence back and had almost forgotten her knee pain. I, who used to feel pains at hip-knee joints after walking in Delhi, found that these pains had almost disappeared.” - Arun Chandehoke, Delhi
"I have been suffering from artharitis and under medication for last 10 years. When I booked Bhutan tour with 50+ Voyagers, I was mentally prepared for missing some sightseeing of Monastories due to hiking involved. However, with slow paced and comfortable hike of 30 mins to one hour to places like Talakha Monastory and Devine Madman Temple, I was able to discover majestic himalaya and its hidden secrets. I was further motivated by our guide and fellow travellers to take up the challenge of reaching Tiger Nest - a hike of 3000 ft height for 3 hours. I am so happy that I could reach till 2000 ft height to get closer view of the most sacred temple of Bhutan. I strongly feel, we should stay active with more hiking and outdoor activities for a healthy and happy life." Leela Nair, Bangalore
Osteoporosis is a bone disease which affects mostly older women who lack sufficient amounts of calcium. This deficiency reduces bone density, increases the bone’s porosity and brittleness, leading to a susceptibility to broken bones. Hiking is a weight-bearing exercise, thus requires optimum effort from the human body - stretching, jumping, climbing and dodging at several intervals. Such small burst of exercises at regular intervals boost bone density and make bones stronger, decreasing their susceptibility to break. You must know that "Hiking trails are often softer on joints than asphalt or concrete,"
I believe, age is a state of mind. While my children never allow me for any adventure activity, but whenever I get a chance be it parasailing or parachuting, I dont miss it. This time it was hiking in Himalayas, which again my family said will be very difficult for my age. Yet again my willpower won and I can't wait to show my pictures of Tiger Nest hike to my family !, Janaki Iyenger, Mumbai
One of the issues with older adults in India, particularly with women, is that many have grown up thinking that hiking/trekking is not for them. Many are unaware that hiking is a powerful 'Healthy ageing' activity and helps to improve balance, control weight, relieve back pain, reduces depression. The sense of freedom you get when you are out on hiking on a hill or mountain, enjoying stunning views is immense. Scaling high summits, breathing in the fresh air - there is an undeniable feeling of well-being and happiness about hiking. It is up to you how easy or challenging the terrain you decide, but 'Start Now, it's never too late to begin hiking !'.
Start small - A short, local hike for 2-4 km is good to start with. Gradually work up to longer trails of 8-12 km on hills or uneven terrain.
Carry a backpack - Even for a short hikes carry water, snacks, sunscreen, bug spray, safety whistle and at least a small first aid kit. Consider light but energy-packed snack like a protein bar, nuts and dark chocholate. Seniors are particularly susceptible to dehydration, therefore ensure you drink enough water.
Hiking pole and shoe - Pole reduces the impact of hiking on knee joints and leg muscles, especially when going downhill. Furthermore, while walking on level ground, poles reduce the body weight carried by the legs by approximately 5 kg every step. Buy shock absorption pole if you have weak or damaged ankles, knees or hips. Wear comfortable shoe with spikes. Avoid wearing new shoes which causes blisters and discomfort.
Bring a buddy or guide - Don’t hike solo as a beginner. Travel with a like-minded friend, hiking group or a guide who knows the trail well. Keep your family informed on where you are going and when you are expected to return.
Know before you go - Check local weather - dress and pack raincoat/hat etc. accordingly. Keep a trail map handy. Best time for hiking is early morning and late afternoon.
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