Hiking & Nature Walks
Hiking and nature walks get you outdoors for gentle, heart-healthy movement at your own pace. You set the distance, soak up the scenery, and come home calmer than you left.
What you need to start
- A pair of supportive, broken-in walking or hiking shoes
- Comfortable layers and a light rain jacket
- A small daypack with water and a snack
- A nearby trail, park, or paved nature path to start on
At a glance
Your learning path
Three stages, taken at your own pace. Start at the top, get comfortable, then move down as you grow. There is no rush, and no wrong place to begin.
Start here. These four videos get you walking with confidence: the basics of hiking, what to wear and the ten things to carry, gentle tips made for older beginners, and how to pick a trail that fits you. Go slow and keep it short at first.
Hiking 101 for Beginners | Useful Knowledge
Useful KnowledgeWhat are The Ten Essentials? || REI
REIHiking Safely at 70: Seven Tips and Hiking Gear for Older Hikers
Hiker HaighHiking For Beginners - How to Choose a Trail
Dawny WandersOnce short walks feel easy, these five skills make longer outings smoother and safer: walking hills with less strain, using trekking poles to protect your knees, packing a day bag, reading trails on the AllTrails app, and fueling and hydrating along the way.
Hiking Downhill? Use this technique!
Alecia at WILDR Online Fitness TrainingHow to Adjust and Use Trekking Poles
New Dimensions Physical TherapyHow to Pack a Hiking Go-Bag || REI
REIHow To Use the AllTrails App (For Beginners)
HikingGuy.comHiking Nutrition Protocol Every Hiker Needs to Know
James AppletonReady for bigger days? These five build the conditioning and know-how for longer, more remote hikes: training your body, finding your way with a map and compass, staying safe on the trail, the basics of an overnight backpacking trip, and handling rain and rougher weather.
How to Train for Hiking || REI
REIHow to Use a Compass || REI
REIHiking Safety Tips: Staying Safe on the Trail
The Outdoor NavigatorBeginner's Guide to Solo Backpacking: Essential Gear and Setup for Your First Adventure
Jon Conti7 Tips EVERY BACKPACKER Should Know To STAY DRY On Trail
Homemade WanderlustWhy hiking & nature walks is wonderful after 50
Hiking and nature walks are one of the kindest ways to stay active after 50. The movement is gentle, steady cardio that is easy on the heart and joints when you start slow, and walking on natural ground quietly builds the balance and leg strength that help prevent falls. Time among trees and open sky lowers stress and lifts the mood, and going with a friend or group turns exercise into easy companionship. You can begin with a flat ten-minute loop and add a little each week, never pushing past comfortable. Because this is physical activity, check with your doctor before starting, especially if you have heart, lung, joint, or balance conditions, so you set off on a plan that fits you.
Your first month, week by week
Keep it short and flat. Take two or three easy 15- to 20-minute walks on a paved park path or accessible nature trail. Wear supportive shoes, carry water, and pay attention to how your body feels rather than to distance or speed.
Add a little. Stretch one walk out to 30 minutes, or add a gentle, gradual slope. Try a small daypack with water, a snack, and a light layer so carrying it becomes second nature. Rest the day after a longer walk.
Find a real trail. Use the AllTrails app to pick a well-marked, easy local trail under two miles with little elevation gain. Go in the cooler part of the day, tell someone your plan, and consider bringing a buddy.
Settle into a rhythm. Aim for two or three walks this week, mixing your flat loop with one slightly longer or hillier trail. Notice how much steadier and stronger you feel, and start a short list of trails you'd like to try next.
Common mistakes to avoid
- Wearing the wrong footwear, like worn sneakers or stiff new shoes. Choose supportive, cushioned hiking or walking shoes with good tread, and break them in on short walks before any longer trail so you avoid blisters and slips.
- Heading out without enough water. Carry water on every walk, even a short one, and sip regularly rather than waiting until you feel thirsty. A simple reusable bottle in a small pack is plenty to start.
- Going too far or too steep too soon. Start with short, flat walks and add only a little distance or hill each week. Slow, steady progress builds stamina safely and keeps hiking enjoyable instead of painful.
- Ignoring the weather forecast. Check the forecast before you go, dress in layers, and pack a light rain jacket. Skip the hike or pick a shorter, sheltered route if storms, heat, or ice are likely.
- Setting out with no trail plan and no one knowing where you are. Pick your route ahead of time, note how long it should take, and tell a friend or family member where you're going and when you expect to be back.
- Forgetting sun protection and a small snack. Wear a hat and sunscreen, and tuck a piece of fruit or a granola bar in your pack so a longer-than-expected walk never leaves you drained.
Make it easier on your body
Simple ways to keep hiking & nature walks comfortable and safe with arthritis, low vision, or limited mobility.
- Uneven, rocky ground feels risky or tiring. Start with flat, paved, or accessible nature trails and boardwalks. Many parks and nature centers have smooth, level loops that are gentle on the joints and easy to follow, so you can enjoy the outdoors without the worry of rough footing.
- Balance feels shaky on the trail. Use a pair of trekking poles. They greatly improve balance, give you two extra points of contact, and take a noticeable load off your knees and hips on both flat ground and gentle slopes.
- Feet, knees, or hips ache during or after walks. Wear supportive, well-cushioned footwear and good socks, and replace shoes once the cushioning wears down. Proper footwear absorbs shock and reduces strain so you can walk longer in comfort.
- Worried about being out alone if something goes wrong. Go with a buddy or join a walking group for safety and company. Having someone along means help is right there, and the conversation makes the miles pass easily.
- Tiring before the loop is done. Choose shorter loops and trails with rest benches so you can sit, catch your breath, and enjoy the view. Turning back early is always fine; there is no prize for pushing past comfortable.
- Heat or fatigue makes longer walks hard. Carry a phone and water, and go in the cooler hours of early morning or evening. Staying hydrated and out of the midday sun keeps you safer and makes the whole walk more pleasant.
Words you'll hear
- Trailhead
- The marked starting point of a trail, usually with a sign, a small parking area, and sometimes a map of the route.
- Switchback
- A zigzag in the trail that climbs a hill in a gentle, back-and-forth way instead of going straight up, making the slope easier on your legs and lungs.
- Elevation gain
- The total amount you climb on a hike, measured in feet or meters. Lower elevation gain means a flatter, easier walk.
- Blaze
- A painted mark or small tag on a tree or post that shows you are still on the correct trail. Following the blazes keeps you from getting lost.
- Ten essentials
- A classic list of safety items to carry on any hike, including navigation, water, food, extra clothing, a first-aid kit, sun protection, and a light.
- Out-and-back
- A trail where you walk out to a point and return the same way. It is easy to follow and you can turn around any time you like.
Where to find your people
- Local hiking clubs. Many areas have a hiking club that posts regular group walks at different paces. Search your town's name plus hiking club, and look for outings labeled easy or beginner to start with friendly, no-pressure company.
- Meetup groups. On Meetup.com you'll find walking and hiking groups for nearly every region and ability, including many aimed at 50-plus and gentle-pace walkers. Join one and RSVP to a short, flat outing to meet people.
- Senior center walking groups. Your local senior center or community center often runs organized walking groups and easy nature outings. They are welcoming, social, and a great way to find walking partners close to home.
- AllTrails community. The free AllTrails app lets you read reviews, photos, and recent conditions from other hikers, and follow people who post easy local trails. It's a friendly way to discover routes and feel less alone on the trail.
- Park ranger programs. State and national parks and many nature preserves offer ranger-led nature walks that are gentle, informative, and beginner-friendly. Check the park's website or visitor center for the schedule and just show up.
Start learning Hiking & Nature Walks
Sign up for our free, friendly lessons and we will help you take the first step. Tell us where you are starting from and we will meet you there.
