Elderly climbers: Don’t overexert yourself—wear knee pads and zigzag across steep slopes.
With clear skies and crisp air, autumn is a great time for hiking. Gather a few friends, head up to enjoy the view, and you can uplift your mood while improving your health. But middle-aged and elderly hikers shouldn’t push themselves like young people—climbing requires proper technique as well as many precautions.
Equipment: Knee pads and trekking poles are essential
Elderly hikers must be well-prepared. It’s best to get the following items ready the night before you set out.
1. Hiking shoes. Zhang Zhijian, Secretary-General of the China Mountaineering Association, explains that shoes with firm soles keep your feet on a flat plane, reducing fatigue, preventing slips, and lowering the chance of foot injuries.
2. Trekking poles. Many mountain paths are steps, and prolonged walking puts significant strain on the knees. Using trekking poles provides excellent protection, saving energy on both ascents and descents—especially easing leg pressure, relieving fatigue in the waist and shoulders, and reducing the risk of slipping or twisting an ankle.
3. Knee pads. Zhu Yuchang, Director of Joint Surgery at Shanghai Tenth People's Hospital affiliated with Tongji University, points out that the knee joint is where the thigh and shin bones meet, cushioned by menisci and supported by the kneecap (patella), which is suspended. When knees bear too much pressure, the patella can shift, causing knee problems. Wearing knee pads keeps the patella stable, reducing injury risk.
4. Hat and long-sleeved clothes. As altitude increases, temperatures drop. If you don’t put on warm clothing during breaks, you could catch a cold or suffer from hypothermia and heat loss. Additionally, UV rays are intense on mountains, especially at noon, risking sunburn. Long sleeves, pants, and a hat offer protection.
5. Water, chocolate, and sugar. Carbohydrates are quickly absorbed by the body and can rapidly restore energy. But Zhang Hud e, a professor at Beijing University of Chinese Medicine’s Health Preservation Department, reminds everyone to rest a bit before eating. Hydration is also crucial—drink small amounts frequently, taking just two or three sips at a time to allow effective absorption without straining the cardiovascular system.
6. Common medications. Zhang Hude also advises that, besides first aid supplies like band-aids and Tiger Balm, seniors with pre-existing conditions should carry emergency medications such as quick-acting heart rescue pills or nitroglycerin, just in case.
Technique: Land on the soles of your feet and breathe with each step
As the saying goes, “Going up is easy; going down is hard”—and it’s even more true for less agile elderly hikers. Zhang Jian notes there are specific techniques for both ascending and descending. When climbing up, lean your body slightly forward according to the slope and land on the balls of your feet. When descending, lean back a little and land on the mid to rear part of your soles. If the descent involves steps, avoid running to prevent knee wear. Also, breathing matters—it should sync with your pace. Depending on your condition and the slope, try one breath per step or one breath every two steps. “When walking on steep slopes, it’s best to use a zigzag pattern to conserve energy,” says Zhang Hude.
Also, remember: “It’s better to go slow than to stop.” Walk slowly, ideally for thirty minutes then rest ten. Otherwise, not only will you miss the fitness benefits, but rapid changes in exertion can burden your heart, lungs, and muscles.
Caution: Wait until the sun is up to hike
Know your limits. Hiking is a high-oxygen activity. Seniors should assess their physical condition and act accordingly. Those with cardiovascular or cerebrovascular diseases must consult a doctor to determine safe activity levels—even if they can hike, they should be accompanied. Diabetics should eat something beforehand or start hiking an hour after a meal to prevent low blood sugar.
Warm up in advance. Elderly hikers should do some light exercises to loosen their knees and ankles—try walking on flat ground for 10–20 minutes to adjust. During the hike, don’t push too hard—if you feel unwell, stop immediately.
Choose familiar mountains and routes. Seniors should pick well-known trails, especially those with signs and regular foot traffic, avoiding cliffs and thorny paths to prevent getting lost or injured.
Wait until the sun is up to hike. Morning air holds a lot of moisture, and pollutants linger in the dampness, which is unhealthy to breathe. After a night’s rest, your body hasn’t fully recovered, so early hikes yield poor results. If you must go in the morning, wait until the sun rises—but the best time to hike is still around 3–4 PM.