Asthmatics Hike! A 3-Step Plan for Success

Everyone should do some research before trying a new physical activity – and prepping for a hike is no different.  For asthmatics, failing to prepare properly for a hike can have results ranging from mildly unpleasant to catastrophic.

my fiver year old walked this same trail. relax.Be prepared, but don’t be so nervous that you don’t go out at all – walking is a natural exercise for us.  Most of us have been doing it since we were very young.

That said,  in all of my posts I am only speaking from my own experience dealing with lifelong chronic severe asthma, and the methods I have come up with to enable me to be very physically active in spite of it.

I am NOT a licensed medical practitioner, and if you have any medical issues or doubts about your abilities, please consult your medical advisor before starting any kind of new physical activity or diet.   Now that I’ve made my lawyers happy – let’s get on with it!

3-Steps To Successful Hiking with Asthma
  1. Identify and Defend Against Your Triggers
  2. Compare Your Fitness Level to Hike Specs
  3. Carry Water and Meds on the Trail
1. Identify Your Triggers

If you have been asthmatic for some years (and are not in denial) you have probably figured out what your most troublesome triggers or allergens are.  I have been asthmatic since I was a toddler, so I have had plenty of time to figure it out.  Everyone has different triggers and different severity of response to each trigger.

A list of common asthma triggers (including but not limited to):

Smoky trees in forest fire
Don’t hike in smoky conditions.
  • Exercise or stress
  • Smoke – cigarette and  fire smoke
  • Air Pollution – smog, car exhaust, other air pollution
  • Cold dry air
  • Sulfites in food
  • Pollen, Mold and Dust
  • Insect bites and stings
  • Common cold or sinus infection

How to Defend Against Triggers on the Hike

If you know you will encounter something that is normally a trigger for you, you can pre-medicate (i.e. use an inhaler before the hike, take medication for a cold).  For any air-borne allergens, pollutants or cold air, you can cover your nose and mouth with a scarf or mask to filter and warm the air before it gets to your lungs.  Spray your clothing with insecticide to keep bugs away and prevent bites.

bumblebee on orange flower
Bee prepared to treat insect bites!
2. Compare YOUR FITNESS LEVEL To Hike Specs

If you think you may not be fit enough for the hike you want to do, you can give yourself a homemade fitness test to see where you stand.

Determining Your Natural Pace 

If you have signed up for a group hike, there should be a pace (in mph) and length of hike in the description.   If you are going out on your own, you can set your own pace, but you should still have some idea how fast you walk so you can estimate how long it will take for you to get back.  (This is especially important if you are trying to get back to the trailhead by a certain time or before dark.)

Queen Anne's Lace blossom against bright blue sky
Pollen is a common allergen that can be treated with anti-histamines.

The easiest way to determine your current natural pace is to go out and walk a mile, and time it.  If you walk a mile in 30 minutes, then your pace is 2 miles per hour. If you can do a mile in 15 minutes, then your pace is 4 miles per hour and so on.  You could use this same method walking a mile indoors on a treadmill.

Note that you will go more slowly on unpaved trails in the woods, going up and down hills with roots and rocks, etc than you will on a paved surface or treadmill.  So allow for those differences when calculating your current pace.

Hike Length – Can you go the distance?

If you have been going to the gym (or chasing kids) and are reasonably fit, you should be able to walk a few miles at a moderate pace (2.5-3mph) with no issues.  You may want to go on a couple of these moderate hikes and see how you do before you look at a longer or faster-paced hike.

If you have not been moving around at all and get winded walking to the mailbox, you may want to do some training first indoors on a treadmill where you can get immediate attention for a problem.  Start slowly and work your way to 3mph.

After you are strong enough to walk a few miles on a treadmill without issues, you can hit the trail with confidence!

3. Carry Water and Meds on the Trail

It is important for all hikers, especially asthmatics,  to carry water and first aid  and medications on the trail.

Stay Hydrated

Hiking is athletic and you will lose some water to sweat, even in cooler weather.

Public water fountain in Chamonix France.
You may be able to refill your bottles along the trail.

Everyone needs to stay hydrated, and asthmatics need to keep any mucus in their lungs thinned out.  How much water you should carry will vary depending on how hot the weather is, how long your hike is, and if you can refill your bottles along the way.  I usually carry at least (4) 16oz water bottles in a pack, except for very short (3 miles or less) hikes where one water bottle is enough.

Trail Medications

Everyone should carry bandages, antibiotic ointment, and an anti-inflammatory and anti-histamine on hikes.  Asthmatics should also carry their fast-acting rescue inhalers, tablets or other oral meds (discus), and emergency epinephrine, such as an Epi-pen.  Carry enough to see you through the timeframe you will be out, and then some extra for good measure.  It is also a good idea to carry a cell phone (even if signal is spotty) for emergency contact.

If You  Have Trouble on the Trail

If you find yourself wheezing and struggling on the trail, drink some water, take some extra meds, and take a break to catch your breath every once in a while.

You can also slow your pace, and do compression breathing if you are in real trouble, or ask another hiker for help.  As a last resort, call the Ranger or 911 from your cell phone if you have service.

Man sitting down looking at French Alp peaks.
Taking a break on the Lac Blanc trail in the French Alps.

Always keep in mind that however far you hike, (unless you are hiking a loop) you have to hike back that far again to return to the trailhead.  Only you can determine what is too much, and when you need to turn back.

Don’t be afraid to bail out if you need to and come back another day.  The trail will still be there, ready when you are.

Please leave comments below.  Let me know if this post has been helpful for you, and what your experience has been so far in hiking with asthma.  If you have any other questions or comments please leave them below and I will respond as quickly as I can.

Thanks for stopping by – see you next time!  LJ

Why Hiking is the Best Exercise for Non-Conformists and Introverts

Looks like we’re walking…

Hiking is going on a long walk on purpose – not just if your car broke down!  You can go on your own or with a group of other hikers.


Hikers May Have Nothing in Common except the Hike

There are hikers of all ages, sexes, nationalities, and fitness levels – – and they may all show up for the same group hike!  That said, hiking with other people doesn’t require the same level of interaction or cooperation as other group exercise.  On most hikes, people string out along the trail according to their pace and only re-group at break points.

Group Hiking near Mont Blanc, Chamonix, France

Be sure to read the hike description before joining a group hike to find out if it’s meant to be a slower hike for beginners or a  faster hike for experienced or fitness hikers.   The description should include a pace (in mph) and length.


Social Not-Social for Introverts

People can talk on the trail or remain silent with their thoughts listening to the forest.  If someone insists on telling you about their dating adventures or why kale is the best food ever, you can simply increase your pace or slow down until you can hear the forest again – without breaking any kind of social contract. When you all come together again at the break point, all is still good.  So you are with people doing a thing together, but you don’t really need to interact on a deeper level unless you want to.

Non-Conformist Hiker Eaten by Bears

When I am leading a group hike, I tell the hikers that if they want to get ahead of me on the trail, that’s fine – with the understanding that if they do so it’s no longer my problem if they get lost or injured, and I now consider them to be our “rabbit” for bears.

Ferocious beast on the California coast.

I am joking around, but it is truly bad form to try to run ahead on a group hike, especially if you are unfamiliar with the route – or any local wild beasts.

If you join a group hike, be respectful of the leader and the rest of the hikers (who joined the hike based on the given description).  Depending on the trail, a rogue hiker could spoil the hike for others or even put himself and others in harm’s way.

He didn’t need a guide.

If you are a nonconformist, want to be an explorer, or simply have trouble taking direction, then group hikes are probably not for you.

You should get out and explore on your own!  You can go on your own unguided solo hikes, using trail maps and GPS, and every hike will be an exciting adventure at your own pace.

How exciting the adventure is may depend on how well you do your research before you go.

The Benefits of Hiking for all Humans

Social interaction and exercise are two good reasons to hike, but people also hike to see new places, learn about nature, to have an adventure, or even to meet a lifelong goal – such as hiking the Inca Trail to Machu Picchu (did it) or climbing Mt. Kilimanjaro (not yet).

Hiking for exercise, even if you don’t break a sweat, is a good way to get moving.  It is an exercise that involves your whole body, is weight-bearing (especially important for older folks), and can be done practically anywhere.  The human body was built to walk, so this is a very natural exercise for us.

Machu Picchu – this was 15 years ago already!

One of the best things about hiking for exercise is that you can easily modify the intensity of the workout yourself by varying the length of your hike, the speed, and how much weight is in your pack.

How Long Does the Hike Have to Be?

The meaning of “long” varies with the individual, and can change over time.  For me currently, a long hike would be something over 12 miles. Years ago, when I first started joining hikes with others, I worried that I wouldn’t be able to keep up after 3 or 4 miles.

Just a little bit farther.

Some people starting out may be worried about committing to even go a single mile.  That’s ok – it’s not a competition:  everyone starts from a different level and you are in charge of your own goals and pace.  If you start out and find that you just don’t feel well enough, you can always turn around and try again when you are feeling more energetic.

I am not a medical practitioner, but in my case it seems that exercise – especially where I work hard enough to break a sweat – makes me feel better and seems to fend off incipient illness.

Consistent cardio exercise, even mild exercise, has also been useful in keeping my asthmatic lungs strong and clear. 

Again, I can only speak to my own experience.  If you are going to try hiking for the first time and have any doubts or special conditions, please consult your medical advisors before you begin!

Is it better to hike with a group or go solo?

Whether you choose to hike solo or join a group may depend on how you interact with other people (or not), but there are other factors, too.

Group Hiking:

  • Increased my confidence and my endurance
  • Allowed me to learn from other hikers about what venues were available locally and around the region
  • Gave me the opportunity to talk to other more experienced people

I also made some friends who enjoy the same outdoor activities as I do!

The things I learned from other hikers in the group, along with my increased hiking abilities from going on regular scheduled hikes, made me confident enough to venture to more remote and challenging places regionally and internationally for day hikes or extended hiking vacations on my own.

When to Solo Hike

I prefer to hike on my own when I am scouting out a hike for the first time (before leading a group on it), or I am doing a difficult trail with a tight schedule to get back to the trailhead before dark.

It is also very convenient to be able to spontaneously roll out solo and take advantage of a couple of unexpected hours (or days) of free time or good weather with a minimum of fuss for a quick trip to the mountains or the woods!

There may also just be times when you prefer the quiet of the woods and your own company to joining a group.

IMPORTANT NOTE:  If you do go on a solo hike, DO YOUR RESEARCH BEFORE YOU GO!  Also, always leave a note or check in with a ranger so someone knows where to start looking if something goes wrong.  I usually email a complete itinerary with phone numbers to my family before I leave for longer trips, so they can reach me and know where to start looking if there is a problem.

Please leave comments below and let me know what your experiences have been with group and solo hiking,  which kind works best for you.  If you have any other questions or comments please also leave them below and I will respond as quickly as I can.

Thanks for stopping by – see you next time!  LJ