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
Our mission at David on Earth is to encourage and inspire everyone at any age to get more active and to live healthy, happy, and longer lives. We focus on hiking and backpacking, the gear we use, and ways to help everyone stay vertical as long as possible!
Checkout the website: www.DavidOnEarth.com
Gear List: www.davidonearth.com/gear
6 WAYS YOU CAN SUPPORT THIS CHANNEL
1. Participate on KZbin. Subscribe to this channel, press like, share with your friends, and leave comments - all these small actions help us do better in search results and build a bigger audience.
2. Consider buying me a cheap pizza: www.buymeacoffee.com/davidonear
3. Become a David on Earth Patron! www.patreon.com/user?u=48990771
My Patreon page has content not found anywhere else - not KZbin, not my website, not anywhere. Comprehensive planning/training guides, stock photography, additional merch, and other special offers.
4. Follow affiliate links. I don't sponsor any products, but I do provide affiliate links to products, which means I receive a tiny kickback (at no cost to you) if you buy anything from the link. It’s a small contribution that shows you appreciate what we do here. If you are a content creator and would like to join the same affiliate network I did - go here: alnk.to/9IcfwuY
5. Buy David's Merch Line. Check out a new and unique line of David on Earth designed merch (apparel, homeware, accessories) - www.redbubble.com/people/david...
6. Buy one of David's books on Amazon
"Purpose on the Colorado Trail"
- Kindle version or Full Color Paperback - amzn.to/38bwXkC
- Black and White Paperback - amzn.to/2R6hMDK
"The Pescatarian Hiker" - amzn.to/3sW79E7

[@Mike-vd2qt]

My father used to say, "Keep moving or they'll start shoveling dirt in your face". I'll be riding the Great Divide Mountain Bike Route again this summer at 71 years old. Weights, stretch, walk, ride.

[@DavidonEarth]

GREAT advice!

[@cpeterson9813]

Awesome!

[@tsengmactantan7854]

awesome!

[@jhonyermo]

Thanks Mike. I even wrote down your Dad's quote! Excellent advice.

[@rrichardson53]

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

[@DavidonEarth]

Wow! Inspiring - both of you... and the dog. 😊 Thanks for watching and subscribing!

[@rrichardson53]

@@DavidonEarth unfortunately my husband was diagnosed with dementia in 2022 but that doesn’t slow us down- in fact all of the years of us staying physically fit has really paid off

[@tomd1914]

Great video, thank you. I wanted to add the recommendation of watching your diet. 3 years ago, I had low body fat, was hiking several times a week and could put in 25-30 mile days, yet I had a major heart attack. I was 55 at the time. It was largely due to my diet, which consisted of a lot of fast food, carbs, and sugars. I've since cleaned up my diet, incorporated low carb (not keto) intermittent fasting into my day to day routine, though I don't fast while hiking, and am hiking as strong as ever. I also had knee surgery 10 years ago, and leg/knee strengthening exercises recommended by a professional trainer have been invaluable in keeping me on the trail. Lunges have been the most helpful I believe.

[@mikesalasek3603]

Good advise David, I'm going to be 74 and I an finishing the PCT this summer. OR/WA. I always feel better overall when I work out.

[@DavidonEarth]

Congrats! Happy for your PCT finisher - best wishes!

[@DrKeithMcNally]

At 54, I appreciate this video. Stay strong!

[@USMC6976]

I'm 72, don't stop staying in shape. So much harder to get back into it then stay in it as you age. I'm speaking from experience.

[@jimhenderson387]

First time here. 68 years old and I thought this was an excellent introduction to hiking fitness. Thanks. I'll look forward to more!

[@DavidonEarth]

Thanks for watching!

[@marilynsue4273]

Consistency is key. Snowshoeing in winter helps me to always be in condition.

[@DavidonEarth]

Snowshoeing doesn't get the attention it deserves. Stay strong!

[@davidwood1402]

Thanks for the encouragement! I'm nearly 70 and currently training for another season of fishing, hiking and camping in the Mountain West where I live. Keep on trucking!

[@cpeterson9813]

Yard work! A great way to keep in shape for all season hiking! Bike riding is great too! I am 71.5. ☺️

[@DavidonEarth]

Simple, every day movements... "chores?"... keeps my Mom strong at 90 with one leg. Great advice - thanks!

[@vickihubach4388]

wow, good for her! my mom is 93 and keeps her yard clean, burns brush, and up until she was 86, ran a backhoe😄

[@rrrevered]

Thank you. At age 60, I want to go backpacking again. I appreciate the lessons in getting into shape. Thanks again.🌱

[@cpeterson9813]

The 90+ yr old moms are very inspiring!

[@DavidonEarth]

Indeed. Great Depression kids are the toughest.

[@cpeterson9813]

Good genes help too! 😁

[@racheldebasitis8184]

This is very helpful. Every year my brother (who's a strong and experienced hiker) and I (not nearly as strong) do a 3-night camping trip in Baxter State Park in Maine, which is fun but very challenging for me. This year I suffered 2 setbacks - I had to get a pacemaker installed, and then I got Covid. I'm fine now, but I'm just recovering from both, and I have to build up my strength and endurance again by early June. Your suggestions are great, and they'll help me be able to do more than just a beginner trail when we go. Thank you!

[@DavidonEarth]

Been there... recovery. Encouragment helps carry all of us; thanks for yours! Best wishes!

[@gud2go50]

From what I gather, the body is preparing us to die as we age after 30! Scary!😮 I am 63 with diabetes and weight I can’t drop, apparently due to all the Meds I am on according to my doctor! Especially when I was used to being a Marine for over 20 years of my life and being highly fit and bullet proof, age is kicking my ass now! 😅 With neuropathy in my feet, I find it hard to run like I always did anymore and even long walks bring pain, but I am not willing to just quit like I see many others do! My sister, who is younger than I am, uses a walker and an electric chair to get around now. I told her to stop doing that to herself and not give up! Your video here has given me motivation. Age kicks everyone’s ass! Just look at Arnold Schwarzenegger and the rest of the famous people we thought were impressive! I will take your advise! Thanks.😊

[@DavidonEarth]

Thank you for your service, sir! I was in the corporate military - USAF - for 20 yrs. So much respect for The Corps!! Glad you can still inspire (your sister and the rest of us). Stay strong!

[@markswishereatsstuff2500]

Will be 63 next month, April and I play racquetball 4-6 times a week for 1.5- 2 hrs a session. I am the baby of the group. Most of these guys are early to mid 70's and two are 81. They were all high level players back in the 80's and still nicknamed The Killers. It's a great sport for backpacking. Legs and cardio driven exercise.

[@DavidonEarth]

Racquetball is hard core! Impressive! Keep inspiring!

[@Bryan-wc3et]

I’m 67 and work out at gym 4 days a week 3hours a day, weights and cardio. I’m in best shape of my life. I Ruck 5 days a week with 30 lbs on my back and increase that by 5 lbs a month from February to September. I back pack into Colorado wilderness hunting elk and mule deer at 10,000 feet . I have been working out for 35 years year round. It’s a mindset. I do love the gym have lots of new friends since retiring 3 years ago.

[@DavidonEarth]

Beast mode!! Definitely a mindset. Regardless of (most) ailments, we can all do something every day to keep active. Keep going!!

[@karukun0212]

Great video. 65 here--I have been running (biking, climbing, backcountry/cross country skiing) almost daily for 50 years straight, with the constant idea that I am training for my climbs/ski trips/backpacking trips. Over time, the runs themselves became sacred. So grateful now for the fitness I have kept going--more valuable than any conventional retirement plan ever was. Great ideas for strength training here--just as important. Everything said here I would agree with--especially the point that we have been through a lot in our lives at this point and have that advantage.

[@DavidonEarth]

Thanks for the feedback and confirmation! Love your retirement plan! Stay strong!

[@hanskirk-hiking9697]

i am 61 and you are right about the importance of staying active, I love the outdoors, and I am also doing training almost every day, to be prepared for hiking. Subscribed to your channel - looking foreword to your next video.

[@DavidonEarth]

Thank you, sir! I need to check out your gear reviews... a few things there I've considered recently.

[@erinlopiccolo478]

Thank for sharing! We definitely have to "keep moving"! See ya out on the trail!

[@DavidonEarth]

Thanks for stopping by!

[@pt2575]

So happy to have found your channel ! Thank you so much. Be careful. Be safe.

[@DavidonEarth]

Ahh thanks! Appreciate the kind words!

[@bethhodges2014]

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

[@simonhjc]

Thanks for reaching out. Inwill be watching for further ideas. As they say 50 is the old age of youth. 60 is the youth of old age. I totally recovnise I have to keep moving or i will be a criple

[@WhiteLotusOm]

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! ♥️🏃‍♀️🏋️‍♂️

[@vickihubach4388]

We're NOT DEAD YET! Gotta love it! Can I ask where you shot the video? The mountains seemed familiar to me.... thanks for the inspiration!

[@DavidonEarth]

Glad someone caught my sense of humor! I recorded this one in the foothills near Colorado Springs... my common trailing ground.

[@panhandlejake6200]

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.

[@DavidonEarth]

Thanks for this great input and thanks for watching!

[@KatieValleyBourdeau]

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.

[@DavidonEarth]

Best wishes on the AT!! Thanks for watching!

[@cherylbenjamin3916]

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

[@DavidonEarth]

Well, at some point all the work we've put into those kids pays off... haha!! Keep it up!

[@tsengmactantan7854]

At 59, I appreciate your sharing and videos. please stay strong and healthy.

[@peterjohnson6273]

Thanks!

[@beverlybelcher3423]

Great hints.

[@donaldpang]

Thanks for sharing. Wish you health and remain active

[@DrJohn493]

Saved this one to watch later when i get back to high speed internet. "cause I know this one was meant for me! 😉

[@DavidonEarth]

Hope it helps, buddy! Shoot, I'm sure you could teach me a few things! I finally got a fiber connection to the house a couple weeks back.... it's SNAPPY!

[@DunRovinRanch-1969]

Just found this channel. Good job.

[@jahayter1]

Thank you for an informative video with a positive attitude.

[@DrKeithMcNally]

And subscribed!

[@kabright4041]

This was very inspiring. Thank you!

[@DavidonEarth]

Thanks for watching!

[@tangenttrails]

Excellent! You gotta keep on moving!

[@DavidonEarth]

Truth... it's all about kinetics when we get older - haha - harder to restart after stopping

[@adventurewithbernie]

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 🙏

[@DavidonEarth]

Oh... I think we all need some changes... 😁 - present company included. Great that you are active every day... that's sometimes the hardest discipline to maintain. Thanks for watching!

[@adventurewithbernie]

@@DavidonEarth My discipline is often work induced, but I love it 🤠 You are welcome, and all the best.

[@paavoviuhko7250]

I turn 75 this summer. I don't do any long distance hikes and I don't drive. I am surrounded by hundreds of trails in low population density public forest lands. Everything I need is right here at my doorstep. I hike for about five hours every morning for half the week and walk downtown for several hours for the rest. Snowshoeing in the winter, hiking and biking and paddling in the summer. Long overnight bush stays on remote lakes. With increasing age people begin questioning my practice. True, the risk becomes greater but I'm not comfortable sitting at home all day. But the eventual termination of these activities is definitely a concern of mine.

[@DavidonEarth]

What a way to live! Great encouragement for others! Keep going!! Thanks for watching!

[@dcaudwell]

So helpful - thank you so much! At 60 I’ve been doing some of this but you’ve put it together very clearly.

[@DavidonEarth]

Appreciate your good words! Thanks for watching.

[@danielprout8987]

I am down to "over nighter's" way more fun and you can do more with less planning. Keep it up old man I am impressed.

[@simonhjc]

First class advice. By way of introduction im 62, diagnosed with hemachromatosis at age 39 witha ferritin level of 4300 (should be 50-300). One of the worse cases they had seen. Treatment is to take a pint of blood out to lower the iron levels. It started weekly, now its every 6 weeks. Side effects are osteoporosis and arthritis, fatigue and pretty much everything you mentioned. I have been an avide himer and myn bike rider up until 50. At that point my ankle collapsed and took 12 months to heal after surgery. Then my hip went soni had a replacement end of 2022. Because inwas very very fit up to 50 i guess my ego got shattered a bit. They didnt think inwould make it to 40. But here i am. I decided to take up my hiking again and have bought fresh boots hiking poles and dusted off my equipment. Sadly hemachromatosis ages you prematurely but im busy living. Joined a bird watching group too. So! Here we go. Many thanks for the video

[@DavidonEarth]

Love your story! Stay strong!!

[@sulj3373]

My cousins have hemochromatosis.

[@simonhjc]

@@sulj3373 quite common. You can carry the genes, have minor combinations or in my case the worst possible combination. The side effects are the issue. Chronic fatigue cloudy thinking and osteoporosis/arthritis. In my case with 4300 ferritin level at time of diagnosis it brings on Alzheimers blah blah. But as they say in the classics- be busy living not busy dying 😊

[@mikekienker5368]

Thanks! Great tips. I'm training for doing the Everest Base Camp trek in the fall. I'm blest to live in Denver with the mountains right here. I try to get into the mountains at least once a week. I love it!

[@DavidonEarth]

Everest Basecamp = epic!! I'd love to hear how it went when you get back.

[@dcaudwell]

If you can swing it try to spend 3 weeks in the Everest region and look at extending your trip to at least include Gokyo. Even better is the Three Passes Trek. The EBC main route is crowded and any variant of the route gets you away from some of that. Anyway, I did a variant in my late 50s and it was the best hiking trip of my life (so far)! Have a wonderful time!

[@mikekienker5368]

@@DavidonEarth for sure!

[@mikekienker5368]

@@dcaudwell thanks for the tip, but unfortunately the logistics don't work. I'm hoping that mid-October won't be quite as crowded as March or April, but I'll deal with the crowds. I have to deal with crowded mountain trails right here just outside Denver.

[@Jims-VanLife]

I've worked my ass off my whole life to stay in shape so that I could still be an avid outdoorsman in my early retirement, but now the top of my femurs that connect to my hips are getting bursitis. It limits the weight I can carry in my pack - which sucks - because I like to do steep back country trips. Even taking the minimum gear and still having the necessary items to be safe and ready for any conditions, means around 60 lbs. on my back. And those bones sure feel the weight. Getting older is inevitable and I can see that I'm going to be forced to moderate the harder trips..

[@roberttrinies7698]

Maybe a Canoe trip would be an enjoyable option . ✌🏼

[@DavidonEarth]

Yes, I think for all of us, adjustments will eventually be necessary. Retirement for me is next year, but I've already had to "turn it down" a bit. Still having fun and enjoying it all just as much... actually more. Keep finding it!!

[@cachemacstrailtime]

Good stuff. I am definitely starting to feel age. It only takes a week off before I feel like I'm starting over. I can't wait to do some bigger hikes this year. I haven't been training as much as I usually do. Take care!

[@DavidonEarth]

Ya, it doesn't take much... like you, my endurance noticeably drops after just a week of inactivity.

[@jonletswalk7479]

👍Good common sense advice! Atb jon

[@brumleytown1882]

I have been focused on endurance and the strengths and flexibility it requires my whole life. But running, cycling, swimming, x-country skiing, or any such activity one can maintain for hours, day after day, even these have never been sufficient to prepare me for the shocking break-in period of long thru hikes. It just hurts. Every time. But for me at 70, it offers all the right rewards and reasons to try so hard.

[@DavidonEarth]

I hear you. I've done one long trail and prepared like crazy per all professional advice I could find. It helped, but, by far, the trail ... actual day-after-day on trail doing it was the real training. Humbling. Keep going! You're inspiring!

[@kennethwilson8633]

Nice pep talk to…

[@peterbedford2610]

Met a guy hiking the PCT in 2022.He said he was 78.

[@glengullickson6538]

Looking for ANY suggestions you might have to protect a VERY osteo arthritic shoulder. Pack strap/weight just make hiking not fun. Thank you.

[@DavidonEarth]

Have you tried putting some the pack weight in a hip pack... or maybe ultralight alternative gear? Or... jokingly... start raising pakas ti carry the load for you. Thanks for watching.

[@AMCD18]

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.

[@DavidonEarth]

Thanks! I do... something.... every day. What I call my workout routine is typically 4x/wk - typically M-Th, which involves some weights - just a little more than I would normally carry on trail. And then on at least one weekend day, sometimes I start on Friday if I'm spending the weekend on trail, I'm on the trail doing something challenging (distance, elevation, both) - something that represents the hardest day I have planned for an upcoming trip.

[@AMCD18]

@@DavidonEarth thank you David. Getting ready for Nepal myself, weight training 3 times a week, yoga daily, hiking - most weekends. Happy trails!

[@DavidonEarth]

@@AMCD18 Nepal 🇳🇵 Epic! A little envious... enjoy!!

[@AMCD18]

@@DavidonEarth Thank you David! 66 years old and making the most out of it 🥾🥾💪🏻. Third trip to Nepal. Magical place 😍

[@whomadethewordword5035]

2 minutes in and I’m depressed!

[@DavidonEarth]

keep listening... there's hope for us old geezers!

[@nedkelly2677]

hi there. Can I ask how old are you ?I am 70.

[@DavidonEarth]

I'm 60... going on 40 haha.

[@TBland-ir8kl]

Are you full-time?

[@DavidonEarth]

I'm still full time employed at my 9-5... but it's my last year, as I'm transitioning to full time retirement next year.