If you have never hiked before, or if you are out of shape, you will want to start out slowly to get your body in condition for your off-road trekking.

As with any new activity, it’s important to check with your physician first and discuss your goals. Ask about medication, and what effect, if any, it will have if you undertake a new activity.

For amputees, it’s also important to check with their prosthetist to make sure their socket is properly fitting. If it’s not comfortable during everyday activities, it won’t be comfortable on a hike and can result in sores or skin breakdowns.

“I recommend starting by walking around your neighborhood, and then increase the distance every time you go out and walk,” said Joe Hurley, director of the Bart J. Ruggiere Adaptive Sports Center, Bromley Mountain, Vt. “This also is a good opportunity to break-in those new boots and start to build your cardiovascular and stamina. Start carrying a small pack (day pack) to help your back and shoulder to get used to carrying one. And don’t forget to stay hydrated. Drink plenty of water.”

Read recommends finding a stadium or school football field that had a lot of stairs.

“Walking up stadium steps works a lot of the same muscles as hiking,” he said. “The more fit you are, the more enjoyment you’ll get from your hikes.”

A gym with cardio-based equipment and power lifting in leg muscles will help when walking up and down hills, and incorporating some weight training will help for core strength.

“Continue building muscle in a local fitness center weight room for core body and abdominal strength. Especially when walking or backpacking, you need good core strength,” said Beth Fox, operation manager, National Sports Center for the Disabled, Winter Park, Colo.

Walking Aid

For longer and steeper walks, hiking poles (either one or two) can be helpful for balance, visual perception, and can help with push-off issues. They also take the burden off knees and thighs, helpful to those that have balance or fatigue issues. LEKI USA has a wide selection of walking poles.

“I recommend the kind that you can adjust the height because if you use the poles, they can help with balance. Think of it like extra legs; instead of two points of contact to the ground, you have four points of contact,” Hurley said.

Adaptive Equipment

For individuals who use a wheelchair or have limited mobility, there are several off-road chairs, off-road chair accessories, off-road handcycles, and general off-road adaptive accessories available.

Adaptive Hiking Equipment Suppliers

Keeping Your Body Fueled

Even hikes of short duration will make you hungry and thirsty, so when packing food and water, take into account the humidity, temperature, and distance you will be traveling.

“Your body is working hard when you’re hiking so it’s important to maintain your calorie intake,” said Fox. “Pack food that is easy to eat and packs well such as oranges, apples, trail mix, peanut butter and jelly sandwiches, etc. Take one more meal than what you need for extra energy.

Hydration

“You will also need lots of hydration when hiking,” she said. “Bring more water than you think you will need.

While you may be tempted to take a drink out of a clear-running stream, you will be exposing yourself to potential problems from animal waste, chemical run-off, or other bacteria, by drinking unfiltered water. Carry a water filter or water purifying tablets instead. Outdoor retailers sell large capacity water packs that can be easily strapped over your shoulder.

It’s also important to remember that some medications cause dehydration. You will want to find out how much water you need to stay hydrated with your medications.

Doctors recommend adults drink 64 ounces of water each day. Add exercise, and that number increases dramatically. It’s also important to remember that, by the time you feel thirsty, your body is already dehydrated. Even short bursts of exercise require more hydration, and during exercise, a good guideline is to drink 6-12 oz of fluid at 15-20 minute intervals, beginning at the start of exercise. Before setting out, take in at least 16 ounces, and replenish with at least a pint every hour. With portable water coolers, the symptoms of dehydration — headaches, stomach cramps, and digestive problems — are easily kept at bay. Wearable water bottles, slung over the shoulder or back, come insulated and keep water clean, cold, and healthy.

Food

“Eating a lot of sugar is not something a nutritionist would normally recommend,” says Chris Fenn, veteran nutritionist and adventurer. “But it’s okay to eat sugar during exercise.” Sugary foods are easy to eat, quick to digest, and quickly supply muscle and brain tissue with a rapid rise of blood sugar. “Some sugars are better than others,” claims Fenn, citing the differences between intrinsic (in which the sugar is part of the cell structure and bound up in a fruit or vegetable) and extrinsic (sugar added to breakfast cereals, chocolate, and sweets). With its natural derivation, intrinsic sugars provide a better and more complete nutritional package, along with a selection of useful vitamins, making them more beneficial to any exerciser.

Carbohydrates have been recognized as important inclusion in a long-term exerciser’s diet. “Think of carbohydrate as jet fuel,” suggests Fenn. “It’s quick to burn and provides instant energy.” Experts recommend a large portion of carbohydrates the night before a long hike. A dinner of pasta with tomato or vegetable sauce provides the body with plenty of carbohydrates for the next day’s activities. Because the body can only store small amounts of carbs, experts also recommend replenishing the body with carbs throughout the day by eating cereal in the morning and snacks during a hike.

Even hikes of short duration will make you hungry and thirsty, so when packing food and water, take into account the humidity, temperature, and distance you will be traveling.

“Your body is working hard when you’re hiking so it’s important to maintain your calorie intake,” said Fox. “Pack food that is easy to eat and packs well such as oranges, apples, trail mix, peanut butter and jelly sandwiches, etc. Take one more meal than what you need for extra energy.

“You will also need lots of hydration when hiking,” she said. “Bring more water than you think you will need.

While you may be tempted to take a drink out of a clear-running stream, you will be exposing yourself to potential problems from animal waste, chemical run-off, or other bacteria, by drinking unfiltered water. Carry a water filter or water purifying tablets instead. Outdoor retailers sell large capacity water packs that can be easily strapped over your shoulder.

It’s also important to remember that some medications cause dehydration. You will want to find out how much water you need to stay hydrated with your medications.

Click here for equipment options.

Now that you are ready to hike, where do you want to go? Check out what resources your library offers, visit sporting goods stores, and check online what hiking trails and nearby attractions and amenities are available.

Weekend walkers and hikers staying close to home will find state sites helpful in determining a local trail’s difficulty level. Many parks have trails designed for easy strolling, but are also mixed use, with bikers and rollerbladers sharing the surface.

The Rails to Trails Conservancy is a nonprofit organization dedicated to creating a nationwide network of trails from abandoned railway corridors. With over 12,000 miles of graded trails, Rails to Trails has transformed abandoned tracks into accessible, attractive recreational paths convenient to many of our own back yards. Regularly maintained, they are safe places to enjoy the environment. Rails to Trails is a valuable resource for those with computers and Internet hookups.

It can be hard to find wheelchair-accessible trails that are long enough to provide a worthwhile, family-friendly excursion. Check out Trail Access Project for some recommendations.

The best trails for wheelchair users include enough distance, a hard surface such as pavement, ample width for a wheelchair or scooter, and gradual elevation changes. Of course, eye-opening scenery is a main attraction, and so is wildlife.

When choosing a hiking trail, take into account your capabilities. Hiking trails have designations of easy, moderate, and difficult. Easy trails are generally short and relatively level. They should be accessible to nearly everyone. Moderate trails require some degree of physical conditioning. You should exercise regularly, and be used to the high altitude of the park before attempting one. Difficult trails are steep and/or long, and require good physical conditioning, and, in higher elevations, acclimation to the high altitude in the park.

“When checking out trails and terrains, look at the surface, the grade and the cross slopes,” Fox advised. “National Parks’ web site offers trail maps online and you can determine what is most appropriate for you.”

Other things to consider at the time of your hike are weather conditions. Read suggested going to the NOAA web site type in your location, and get a pinpoint forecast.

“The Golden Rule is to always let someone know where you are going and when you expect to return. This holds true even if you have a partner or are on a group hike,” Read said. “Take your cell phone, flashlight, lighter, a lightweight aluminum blanket, and maps. Know what to do if you twist an ankle, get an uncomfortable blister, stung by an insect, or sunburn. Have a wilderness first aid kit and know how to use it. Google Wilderness First Aid and find a resource in your area where you can learn what to do for a sprained ankle, a bleeding wound, or other emergencies that can occur on a hike.

“Preparation is key,” said Read. “Build up your skills and have good outdoor equipment. The better prepared the more fun you will have.”

Wheelchair Accessible Hikes- Trail Access Project

National Parks by State- U.S. Park Service

Ready to get out on the trail and enjoy all the beauty nature has to offer? Click here to find a location near you.