Hiking can improve bone and joint health, but older people and inexperienced hikers should start slow to avoid injuries, an orthopedist said.
Hiking paths vary widely in difficulty, said Tai Ta-wei (戴大為), secretary-general of the Taiwanese Osteoporosis Association and head orthopedist at National Cheng Kung University Hospital in Tainan.
A long path is not necessarily strenuous, just as a short path could be very steep, Tai wrote on his Web site on Sept. 21.
Photo: Tung Chen-kuo, Taipei Times
Choosing an appropriate difficulty level is an important step in preventing injury, he said, recommending that hikers look up information about trail conditions and difficulty, including total length and elevation gain.
Just because a path is popular does not mean it is easy, such as the climb up the Marian Hiking Trail (聖母登山步道) in Yilan County’s Jiaosi Township (礁溪), he added.
The hike is popular with the Instagram crowd for its attractive vistas lending it the apt nickname Matcha Mountain (抹茶山), but the long climb up to the peak is much more strenuous than it looks, he wrote.
Inexperienced hikers should start with level paths like those around lakes or in parks before taking on trails with greater elevation gain, he said.
Tai also suggested starting with parks with networks of trails rather than a single loop that give hikers the option to switch to an easier path if needed, or a more difficult route when feeling up to the challenge.
Muscle endurance and strength improve with training regardless of age, Tai added, urging people not to let age limit them, as your body will tell you what it is capable of.
The next important step is preparation, Tai said.
Hiking shoes, a comfortable backpack and a walking stick are essential, he said, emphasizing that the latter can reduce strain on leg joints and help prevent falls.
A well-fitted pair of hiking shoes can protect against foot discomfort and reduce the risk of twisting an ankle or other injuries, as well as ease impact on the joints, he added.
A good backpack can significantly reduce back pain and make even a short day trip far less tiring, Tai said.
Hikers should also keep an eye on the weather and bear in mind that conditions in high-elevation areas can change rapidly, Tai said.
As falls can be particularly dangerous to older hikers, Tai recommended avoiding slippery trails.
Lastly, older people in particular should hike in a group, Tai said.
Accidents involving solo hikers can occur anywhere, even on smaller local trails, he said.
When hiking with others, people can encourage each other and help in case something goes wrong, he added.
Outdoor activity does wonders for health both mental and physical, Tai said, urging older people to keep at it, even if their joints are not as strong as they once were.
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