Article by Gwen Jones, Department of Family Services
(Posted 2023 July)
Has anyone ever told you to take a hike? Although the intent is rude, it is actually good advice! Hiking is an activity that nearly everyone can engage in, and it provides a host of benefits. Hiking is a great cardiovascular exercise that also works the muscles of your legs and hips, and because walking is a weight-bearing exercise, hiking can help build bone density. In addition to the physical benefits, hiking also provides psychological benefits. Studies have found that walking in nature reduces stress, calms anxiety, and can lower the risk of depression.
Getting Started
If you’ve never hiked before, here are a few general tips to follow that can help keep you safe, healthy, and prepared for the unexpected during your hike:
- Check with your doctor before starting this, or any, new exercise.
- Explore available resources. Websites, books, and hiking groups are all good sources of information for aspiring hikers.
- Research hiking routes to locate trails whose distance, terrain, and difficulty level are appropriate for your level of fitness and experience.
- Always wear appropriate footwear when hiking. Choose shoes or boots with good traction that provide support and protect your feet.
- Protect yourself from the sun by wearing sunscreen, sunglasses, a hat, and sun-protective clothing.
- Wear breathable, comfortable clothing that you can move in. Bring a raincoat or rain poncho and dress in layers for changing weather.
- In addition to bringing a phone with GPS, always bring a map and compass (and know how to use them) in case you get lost and find yourself in a dead zone.
- Bring plenty of water and snacks.
- Pack a first aid kit, flashlight or headlamp, and a whistle in case of emergencies.
- There is safety in numbers. Always hike with a friend or a group.
Hiking Information and Resources
There is a treasure trove of information available about hiking. Here are just a few of the websites you can explore to learn the ins and outs of this enriching activity:
- American Hiking Society shares tips and information about everything related to hiking, including how to prepare, outdoor skills, recommended gear, safety and first aid, and more. AmericanHiking.org
- Old Geezer Hiking provides information intended for older hikers but applies to people of all ages. This website directly addresses challenges specific to older adults, providing valuable information and reassurance that hiking is an activity that anyone can enjoy, no matter their age. OldGeezerHiking.com
Fairfax County Public Library’s collection includes several books about hiking, including guidebooks detailing hiking trails throughout Virginia and the DMV. Other books provide general advice for getting started and hiking tips, including these recent publications:
- “Hiking is Fundamental: A Step-by-Step Guide to Hitting the Trail” by Barbara Ann Kipfer – this book covers the basics of hiking, from preparation to pacing, and is illustrated in fun list-style chapters. Call number: 796.51 Kipfer 2022
- “How to Suffer Outside: A Beginner's Guide to Hiking and Backpacking” by Diana Helmuth with illustrations by Latasha Dunston – This award-winning book is described as part humorous critique of modern hiking culture and part how-to guide and is for anyone who wants to hit the trail without breaking the bank. Chapters are divided by topic, with useful checklists and resources. Call number: 796.51 Helmuth 2021
Hiking Trails
With a little research, you can find tons of trails to hike, from flat paved paths to more challenging unpaved wilderness trails. Discover trails that are close to home, across the state, or around the country using these resources:
- Fairfax County Trail Buddy lets you explore over 334 miles of Fairfax County Park Authority trails. Type in your address and the map will display the closest paved and unpaved trails near you. Begin your search at FairfaxCounty.gov/parks/trails/trail-buddy.
- The City of Fairfax Trails Map displays paved and unpaved public trails in the City of Fairfax. View the map at FairfaxVa.gov/government/parks-recreation/parks-and-trails/parks-and-trails-maps.
- Virginia State Parks has a wide variety of hiking trails, from beginner level to more difficult hikes, and a variety of terrains, from mountain to central to coastal. Learn more about hiking in Virginia state parks at Dcr.Virginia.gov/state-parks/hiking.
- Hiking Project is a crowd-sourced hiking guide showcasing thousands of trails from around the world. Search for trails by location, then filter your search by difficulty, distance, trail type, rating, and elevation. Listings include interactive maps, descriptions, photos, and ratings from other hikers. A free app is also available from the AppStore and Google Play. Visit the Hiking Project at HikingProject.com.
- All Trails was founded with the goal of encouraging people to spend more time in nature. Search All Trails for trails near you. Like the Hiking Project, listings include interactive maps, descriptions, photos, and ratings from other hikers. You can filter your search by activity type (hiking, running, walking) and suitability (dogs on leash, kid friendly, wheelchair friendly). A free app is also available from the AppStore and Google Play. Visit All Trails at AllTrails.com.
In Fairfax County, here are a few popular trails to get you started:
- Bull Run - Occoquan Trail is located along the Occoquan Reservoir in Fairfax County. This moderately strenuous 17-mile trail rises over steep wooded hillsides, winds through deep ravines and crosses numerous streams and flood plains. Portions of the trail are also used by people on horseback and mountain bikes. For more information, visit NovaParks.com/parks/bull-run-occoquan-trail.
- Burke Lake Park’s loop trail follows the shoreline 4.7 miles around the lake. The trail is gravel surfaced for most of its length, which makes it easier to navigate. For more information, visit FairfaxCounty.gov/parks/burke-lake.
- Gerry Connolly Cross County Trail is over 40 miles long and connects the entire county from one end to the other, traveling through natural and urban landscapes. The surface of the trail varies, with both paved and unpaved sections. For more information, visit FairfaxCounty.gov/parks/trails/cross-county-trail.
- Great Falls Park has fifteen miles of hiking trails, five of which are multi-use for horseback riding, hiking, and biking. There is a $20/vehicle fee to enter the park. For more information, visit nps.gov/grfa/index.htm.
- Mason Neck State Park offers more than six miles of unpaved hiking trails and three miles of paved multi-use trails providing a glimpse of nature by the bay. Elevated walkways also allow visitors to explore some of the marsh areas in the park. There is a $10 parking fee. For more information, visit Dcr.Virginia.gov/state-parks/mason-neck.
- Meadowood Special Recreation Management Area offers 13.4 miles of hiking trails through a variety of terrains and vegetation, including meadows and forests and past ponds and streams. For more information, visit blm.gov/visit/meadowood-special-recreation-management-area.
- Seneca Regional Park is located in Great Falls along the Potomac River and offers a network of trails along with interpretive signage. For more information, visit NovaParks.com/parks/seneca-regional-park.
- W & OD Railroad Regional Park (W&OD) is a paved trail between Shirlington and Purcellville, Virginia. The 45-mile route follows the former roadbed of the Washington & Old Dominion Railroad and travels through both urban and rural areas. Multiple parking areas are available, allowing you to choose a portion of the trail to hike. NovaParks.com/parks/washington-and-old-dominion-railroad-regional-park.
This article is part of the Golden Gazette monthly newsletter which covers a variety of topics and community news concerning older adults and caregivers in Fairfax County. Are you new to the Golden Gazette? Don’t miss out on future newsletters! Subscribe to get the electronic or free printed version mailed to you. Have a suggestion for a topic? Share it in an email or call 703-324-GOLD (4653).