Backpacking, from weekend trips to section hikes or thru-hikes on long-distance trails, has become an increasingly popular activity for older adults, some well into their 60s, 70s, and beyond. Far from being outliers, seniors on the trail bring valuable experience, determination, and a unique perspective to these epic journeys. But embarking on any multi-day backpacking trip after 60 comes with distinct challenges and opportunities. Drawing from my experience as a backpacking guide and as an experienced backpacker over 60, here’s a guide to help you succeed on your venture.

Why Backpack After 60?

Backpacking trips, be they weekend trips or multi-week thru-hikes, offer benefits at any age, such as immersion in nature, improved physical health, and the satisfaction of completing a significant goal. For those over 60, the rewards can be even greater. Many older adults or retirees have fewer work commitments, allowing more time for extended adventures. The trail community is welcoming and often inspired by older hikers. Plus, studies show that physical activity and outdoor engagement can help maintain mental sharpness and emotional well-being.

Preparation: Start Early and Train Smart

Successful backpacking starts well before you set foot on a trail. While age brings wisdom, it also brings physiological changes: muscle mass decreases, joints stiffen, and recovery can take longer. Targeted preparation can help make you stronger, faster, and less prone to injury if you gradually ramp up your endurance and trail legs.

Practice Hikes

Day hikes and short overnight trips are the best preparation because they help your body adapt to the weight and motion of hiking with a loaded backpack and gear adjuncts like trekking poles, which are helpful to maintain your balance on uneven terrain. They allow you to dial in the clothing that you’ll use on longer trips and practice layering with it in different weather conditions, such as rain.

Day hikes are great because they let you assess different types of footwear, practice packing different loads (for weight training), use your water filter, apply first aid, go to the bathroom outdoors if you’re not already an expert, do map-reading, or use a GPS/Smartphone navgation app, which are skills and habits you’ll need on multi-day trips too.

Cardiovascular Endurance

Walking daily, especially if you gradually increase the distance and elevation you climb, is a great way to get in shape for longer hikes and backpacking trips. It can also be performed on trails or even on a treadmill in the gym. I know people who train for mountaineering expeditions by wearing their mountaineering boots and carrying a fully loaded backpack on a stairmaster! You don’t have to do anything that extreme, but getting your heart rate up by hiking hills pays dividends when you need to do it for real on a backpacking trip.

Strength and Flexibility Training

Strength and Flexibility training can also help you get in shape for backpacking. The best strength exercises will mimic the functional movement you need on the trail, such as forward and reverse lunges, squats, step-ups, and farmer carries. Yoga is also a great way to get more flexible and improve your balance on one leg. An introductory class, once or twice a week, is excellent to get started.

Medical Issues

If you’re over 60 and haven’t done any day-hiking or backpacking previously, I recommend consulting with your healthcare provider before you get started to discuss chronic conditions, medications, and any vaccinations you might want.

A lot of people over 60 also take daily medications, and you’ll want to figure out how to carry them on longer backpacking trips, especially if they’re outside of the country. How will you keep them dry if you’re hiking and camping in rainy or damp conditions? How will you get prescription refills abroad? How will you stick to your existing medication schedule? What emergency medications should you bring with you, such as EPIPENS, pain killers, antibiotics, or heart medications? These are all issues that demand thought and preparation.

Gear: How to Lighten the Load Without Sacrificing Comfort

Ultralight backpacking is popular among all ages but can be especially helpful for seniors. Reducing pack weight lessens joint stress and fatigue.

Here are key considerations:

Backpack: Choose one with good support but minimal weight. Backpacks with frames are easier to pack and carry than frameless backpacks. If you’re on a limited budget, there are plenty of excellent ultralight backpacks available that cost less than $250.

See: Best Ultralight Backpacks Under $250

Sleeping System: Modern inflatable sleeping pads are lighter and more comfortable than ever. Get one that has a higher R-value, which is at least 3″ thick when inflated, to help your body recover overnight. Older hikers tend to sleep colder than younger ones, so get a warmer quilt or sleeping bag, since getting a good night’s sleep is so essential to help you recover from the day’s exertions.

Shelter: There are many options, including tents, tarps, or hammocks. While light weight is important, make sure the shelter you choose is “right” for the terrain you plan to hike in and that you can set it up in bad weather and still remain dry. If you’re on a limited budget, there are plenty of great ultralight tents available under $300.

See: Best Ultralight Tents under $300

Footwear: Lightweight trail runners may be easier on joints than heavy boots, but make sure they offer adequate support and cushioning to prevent plantar fasciitis or twisted ankles.  Consider swapping out the insoles that come with your shoes with more supportive insoles.

Clothing: Layering is key since older adults may feel cold more easily. However, you want to avoid bringing too many clothes, since they can make your backpack much heavier.

Don’t cut corners on safety gear: carry a first aid kit, navigation tools (map/compass/GPS), a satellite messenger, a good headlamp, and enough layers for unexpected weather.

Trail Strategy

Pace Yourself

Older hikers will tell you that steady progress beats speed. Listen to your body; take breaks as needed, and don’t compare yourself to younger hikers’ mileage. Starting slower allows your body to adapt safely.

Rest and Recovery

Quality sleep is crucial. Plan shorter days at first, include regular zero (rest) days, and consider “near-o” days (short mileage days into towns for resupply or rest).

Nutrition and Hydration

Caloric needs are higher on a backpacking trip, but older adults may have reduced appetites or dietary restrictions. Focus on nutrient-dense foods: nuts, dried fruits, whole grain tortillas, nut butters, tuna packs, and instant oatmeal are all lightweight options. Test out dehydrated or freeze-dried food beforehand to make sure you like them, since carrying food you don’t like makes it much more difficult to get the calories you need.

Hydration is critical; carry enough water between sources and use reliable filtration or purification methods. Some medications or age-related changes may affect thirst cues, so drink regularly even if you aren’t thirsty.

Managing Health Concerns

Many hikers over 60 manage chronic issues like arthritis, diabetes, or heart disease. Strategies include:

• Medications: Bring extra medication and keep it dry. Set reminders if needed.
• Knee pain: While trekking poles reduce knee stress, consider knee braces if you find that they provide added support and reduce pain.
• Foot care: Inspect feet daily for blisters or sores; change socks regularly, or tape feet to prevent blisters.
• Recovery time: Older bodies need more recovery. Take time to stretch in camp, use a foam roller or massage ball if possible, and prioritize sleep.
• Injury prevention: Falls are a greater risk as balance wanes with age. Use trekking poles religiously, take care with tricky terrain, and don’t rush descents.

Logistics: Planning for Success

Resupply Strategy

For long section hikes or thru-hikes, plan resupply points ahead of time. By mailing boxes to hostels or post offices, you can ensure that you have specialized food or medications that might not be available in small trail towns.

Communication

Carry a cell phone or satellite communicator for emergencies. They’re also handy for arranging shuttles or making hostel reservations if you want to take a break and get off the trail for a while. In addition, leave your itinerary with someone at home and check in regularly.

Adjusting Plans

Flexibility is important. Weather delays, injuries, or just needing more rest days are all normal. Don’t hesitate to adjust your schedule as needed.

Mindset: Attitude Is Everything

Backpacking has as much to do with mental resilience as physical fitness. Older hikers often bring decades of problem-solving skills and adaptability, which are valuable assets when facing the inevitable challenges of trail life. Setbacks happen: bad weather, aches and pains, or homesickness can affect anyone.

Conclusion

Backpacking over 60 isn’t just possible—it’s increasingly common and deeply rewarding. Preparation is key: train your body, choose your gear carefully, listen to your needs, and don’t hesitate to ask for support when needed. With patience and determination, backpacking can be one of the most transformative experiences of your life—proof that adventure doesn’t have an expiration date.

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