Fall is a wonderful time to go for a walk in the country and taking on a hill is great exercise. Terrie Heinrich Rizzo wrote a delightful article for Arthritis Today Magazine (Oct/Nov 2010) encouraging folks of all ages to head for the hills. With a few precautions, she tells us; even people with joint replacements can navigate modest hiking trails safely. Walking up and down hills is a good way to build lower body strength, improve stamina, and burn more calories than skimming along on a flat surface. If you think you are too old to enjoy hiking you are missing out on some wonderful experiences. You should never feel that you are too old to enjoy the feel of sunshine on your shoulders, the smell of pine needles underfoot, or the sight of an eagle soaring overhead.
As with any other form of exercise, there are a few things that you should do to make it safer and more fun. Wear sturdy supportive shoes, get a walking stick, and don’t forget to warm up by walking along on level ground for awhile at first. Stretch your legs (quads, hamstring, Achilles tendons and calf’s) before you set out.
Start out on an easy grade, especially if you have had joint replacements. Shorten your stride slightly and keep your weight centered evenly. Do not lean forward as you climb in order to avoid stressing your lower back. Minimize strain by walking horizontally as in a zigzag pattern (switchback) rather than tackling something that climbs straight up.
Coming down the hill is often the hardest part. You actually need to take more care coming down that going up. It may seem like a breeze at first as gravity allows you to walk a little faster, but it won’t be long before you notice that you are actually putting more stress on your knees and ankles than when going up. Bend your knees slightly and allow your stride to lengthen naturally, which helps distribute your weight evenly. Keep your torso upright, with just a slight forward bend of the knees. Watch out for slippery rocks and tree roots that are eager to trip you up. Take your time and remember that you should stretch your muscles again before getting into the car. Muscles stiffen up in a hurry and if you don’t stretch before getting into you car, you will be hobbling when you get home.
What about those walking sticks? Harry Jackson Jr. wrote an article about walking sticks that I rather liked (St. Louis Post-Dispatch: St. Louis, Mo. September 5, 2010). Walking sticks can be a great tool for balance, stamina, and core strength. Walking sticks can be anything from a do-it-yourself homemade model to something “Hi-Tech”. One size does not fit all though so just picking up a chunk of wood in the forest is not the best way to go.
REI experts have a few tips for making sure your walking stick is adding to your sense of comfort rather than hampering it. Stand tall. Your forearm and upper arm should be at a 90 degree angle as you grip your stick. You want something that can catch your weight if you stumble but study enough to be used as a crutch or a splint if the need should arise. Your walking stick should feel comfortable and useful, not something that you have to worry about tripping over. If it is too heavy it will drag behind you, but if it too light weight it will flip ahead. If it is too tall it will fight your wrist and if it is too short you will feel unbalanced. The experts recommend hi-tech poles that are designed especially for hiking. They are fitted with shock absorbers, ergonomic grips and even have interchangeable tips for use on different surfaces. They can be used by arthritic hands, large hands or small hands. If you are creative and have the perfect piece of wood you can find instructions for making your own.
Are you ready to take that hike now? There are hiking groups for all ages and all abilities so consider joining if you can’t find a kindred spirit to exercise with.
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