Getting kids to walk and hike: A primer

Hey parents. While you already know that family walks and hikes make your family healthier and help build closer relationships, do you know how far, how fast, and for how long you can expect kids at various ages to go – without choruses of “I’m tired” or “This is boring”? And how to motivate them to go farther? Or how much backpacks should weigh in proportion to a child’s weight?

1. Start kids walking before they can walk. Carry them on your back, so that you can hike and get them used to the outdoors. Start when they are about six months of age, a time when they can hold their heads up. Check that you have an infant carrier comfortable for you and appropriate for the infant’s age and size. When walking, watch for branches and bushes. Protect their eyes from the sun, especially in snow country.

2. For toddlers, don’t bother trying to predict what they will do. (Toddlers are defined as being between one and three years of age, after which they become preschoolers.) Let them walk as long as they like; no need to limit them. Let them set the pace and direction – which may be slow and in circles. The first few times you go “hiking,” stay close to your house or car. You may hear, “Carry me!” at any time and, possibly, repeatedly. Don’t go farther than you can easily carry them back.

3. Get toddlers out of their strollers and away from their screens. Many young children in strollers watch screens, get no exercise, don’t interact with the family, and are unaware of their surroundings. Current recommendations: no screen time for children less than two years of age and one to two hours a day, preferably quality programming, for children older than two.

4. Most four-year-olds will walk one mile (1.6 kilometers). A rule of thumb: motivated kids will walk/hike one additional mile for each year over four, i.e., three miles (4.8 kilometers) for a six-year-old. However, factor in their physical fitness, past experience in walking/hiking, the difficulty of the terrain, and weather. Compliment them on their achievements.

5. Keep them motivated. Let them help you pick out snacks for the walk/hike and tell them about what they will see en route. Call for rest stops when you see them dragging and losing interest. Do so before they complain. Let them lead the family. Alternate leaders if there is more than one child. Plan a picnic en route.

6. Choose interesting, age-appropriate routes. Kids are rarely impressed by historical sites and scenic landscapes and prefer picking flowers to viewing them. They tend to like waterfalls, lakes (especially ones with ducks in them or into which they can throw stones), and rocks on which they can climb (safely). Ideally, choose routes with attractions close together so you can entice them on with something interesting just ahead. Point out animal tracks and burrowing holes, anthills, and birds’ nests, for example.

7. Provide young kids with backpacks. Wearing backpacks makes them feel part of the group. For toddlers, it doesn’t matter what they carry – a light toy, a small water bottle, their favorite snack, or nothing. For older children on serious hikes, backpacks should weigh no more than fifteen percent of body weight, less for tough terrain, first time hikers, and extremes in temperatures. (This limit applies to school backpacks too.)

8. Keep kids well hydrated and well fed. Loss of stamina occurs before thirst sets in and drinking is especially important in hot and humid environments. Encourage them to drink. Carry drinks they like. For children of all ages, even on fairly strenuous hikes, plain water is adequate. Energy drinks and electrolyte solutions are unnecessary. “Trail mixes” consisting of dried fruits, nuts, grains and chocolate are popular and readily available. Such mixtures provide energy, taste good, are lightweight, and are easy to carry, store, and eat.

9. Teach young children to “hug-a-tree” if they lose sight of you. (Don’t use the word “lost.” It scares them.) If children lose sight of you, typically they start running in the direction they happen to be facing, greatly complicating reuniting. Supply preschoolers with whistles, when appropriate. Check into the many electronic gadgets now available to keep track of children.

10. “Green” outdoors may be the best outdoors. While you should walk/hike wherever you can, doing so around trees, grass and plants may be more beneficial than doing so amid buildings, concrete and traffic. Wilderness is the ultimate outdoors.

Additional tips. Allow kids to bring a friend along. (Adults are boring, friends are cool.) Expensive and sophisticated footwear and clothing add little to the kind of walking/hiking that young children do. Keep a list of supplies to carry: insect repellent, sunglasses, sunscreens, sun hats, extra clothing, a small first aid kit, and a cellular phone that works where you will be hiking.

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