Hiking in Alaska can be deeply healing and rewarding. But make sure you body is prepared.
We are fortunate to live here among the mountains, forests and vast natural beauty of Alaska. For many of us, hiking isn't just a form of exercise-it's a return to joy, spirituality, solitude, and connection. Whether you're getting back on the trail after a long winter or rediscovering hiking later in life, moving your body in this landscape can be deeply healing and rewarding.
As a physical therapist, I see firsthand how physical activity supports not just longevity but vitality. It's not only about adding years to your life-it's about adding life to your years and this is borne out in medical research.
The many benefits of physical activity
It's no secret that regular movement can profoundly impact your health. Hiking, walking or strength training can help:
Reduce the risk of chronic diseases like cardiovascular disease, Type 2 diabetes, osteoporosis, and even cancer.
Support brain health and reduce the risk of dementia (In fact, research shows a strong link between higher grip strength and lower dementia risk).
Improve mental health, easing symptoms of depression, anxiety, and loneliness. This is especially true in natural settings.
Boost bone density, muscular strength, and joint stability, helping prevent falls and injury.
One long-term study published in The Lancet Public Health in 2019 found that older adults who maintain regular physical activity have significantly lower risks of cognitive decline and all-cause mortality. Even moderate walking several times a week can make a measurable difference.
And when you combine physical activity with the outdoors-sunlight, fresh air, and nature's beauty-you get an additional mental health boost that's hard to replicate indoors.
The gym is your trailhead
While the great outdoors offers plenty of opportunity, the gym can be your best ally. Strength training, balance work, and cardio activities are excellent ways to prepare your body for hiking, or whatever goal you are working toward. Use the gym to build resilience so that once you're on the trail, you can focus on the experience and the view, not the soreness.
Think of the gym as your trailhead. It's where you prepare your ligaments, tendons, muscles, bones-even cartilage-to handle the stress of real-world terrain.
Train for the trail you want to hike
Many hikers are tempted to jump back in with their favorite big climb, like the most popular trail in Alaska, Flat Top, after a sedentary winter. But it's essential to remember that the body responds best to activity it's been doing regularly. Sudden increases in intensity or volume can lead to injuries. Even if you have been active with other endeavors like skiing Nordic or alpine, biking, walking, the loads and stresses with hiking are unique. Downhill hiking is much more stressful on certain parts of your knees for example. Even when you are fit, it's a new stress and that challenges your body.
Gradual exposure to hiking-starting with shorter, flatter trails and working your way up-is a smart strategy. Tissues like tendons and bones adapt to stress, but only when that stress is applied slowly over time.
It's not just age that changes how we recover-it's what our bodies have been doing lately. What worked at 16 may not be as well tolerated at 60. But that doesn't mean it can't be done-it just needs to be done with patience.
Enjoy the journey
Movement is one of the best gifts we have. It connects us with the present moment-our breath, our bodies, the feel of the earth under our feet. If we approach hiking and physical activity with respect and preparation, we can reclaim not just our health, but our joy.
Enjoy the mountains. Enjoy your body moving. Just do it in a prepared, intentional way-and the rewards will be lasting.
Alec Kay is a board-certified orthopedic physical therapist at United Physical Therapy in Anchorage and a part-time fitness coach at the Alaska Club.
