We all know that kids have an endless supply of energy that must be unleashed, so sending them outside to burn off a little steam is a smart parenting survival strategy. But being outdoors, especially hiking in nature, offers even more benefits than you think.
Hiking gets kids away from screens and gives them a chance to explore. It encourages physical activity, fresh air and movement—all of which help build healthy habits that will last into adulthood. “No matter the age of your children, getting in the habit of moving outdoors together is a lifelong practice for stronger relationships and a happy and healthy life,” says Dr. Suzanne Bartlett Hackenmiller, Chief Medical Advisor for AllTrails.
Whether you were an avid hiker before having kids or have never stepped foot on a trail, hiking with kids may initially feel intimidating. If images of meltdowns, bug bites, and exhaustion come to mind, don’t worry—with some preparation and a few tips, hiking can be your new go-to family activity.
Here’s what you need to know about hitting the trails with kids of all ages—plus the top-rated family-friendly hikes across the country, according to the experts at AllTrails.
Hiking offers health benefits for everyone
“There are countless benefits to investing time outdoors, especially as a family,” Dr. Hackenmiller says. “Strengthening muscles, improving circulation and exposure to immune-boosting phytoncides emitted by trees and plants.”
Phytoncides are naturally occurring compounds emitted by plants that have a positive health effect, and according to Dr. Hackenmiller, they can even boost your immune system. “Inhaling immune-boosting phytoncides emitted by trees and plants increases our natural killer cell number and activity to help fight bacterial and viral infections,” she shares.
Most kids love obstacle courses and adventure playgrounds where they use their bodies and develop motor skills simply as part of play. Nature provides the same opportunities but with a much larger playground. “Walking, particularly over inclines and across different terrain, is a great way to help growing kids strengthen their muscles, build bone strength, and develop balance and agility,” says Dr. Hackenmiller.
Plus, according to Dr. Hackenmiller (and a mountain of research), spending time outside is a natural mood booster, “So when you hit the trails as a family, you can return feeling lighter, happier and more connected to each other and to the natural environment.”
Start your hiking adventure early
Exposing children to nature can start as soon as you’re cleared for movement after giving birth. “I recommend getting outdoors with kids early and often; in fact, I regularly encourage my postpartum patients to take a walk outdoors with their newborns,” advises Dr. Hackenmiller.
As you graduate to longer stroller rides or baby carriers, and eventually to toddlers and children who can walk, you’ll be amazed at the trails and terrain they can take on. Children are naturally curious and adventurous, so Dr. Hackenmiller suggests taking advantage of this sweet age, “I always remind parents to let their kids take the lead when it comes to outdoor exploration, because getting lost in childlike imagination is really good for parents too!”
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No hiking experience? No problem!
It’s easy to put off planning a hike on a pedestal, but even a casual stroll in the woods or a walk around your local park counts as a hike in the eyes of a child. “Set low or no expectations for the distance or destination of your family hike; do what feels right for your family at the time,” shares Carly Smith, Chief Marketing Officer at AllTrails.
Smith believes confidence and organization are key, so she loves using AllTrails to locate nearby trails. You can search and filter by length, difficulty, and location as a start, but you also have the option to look for ‘kid-friendly’ and ‘stroller-friendly’ trails.
“If you’re unsure about how far you can make it, I choose an out ‘out & back’ route so you can turn around at any point along the way,” Smith shares. She also suggests checking out the reviews and photos from other hikers and families who share what to expect.
Hiking with kids doesn’t require special equipment
“The beauty of the outdoors is that it doesn’t require much,” says Smith. Sturdy shoes with good traction for anyone walking or a comfortable carrier with a sunshade for younger kiddos can help those who aren’t ready to walk (or only walk part of the time).
Smith also suggests sunscreen, water and snacks (and every mama knows that a happy kid is a well-fed kid). “I also like bringing micro snacks—think M&M’s or Goldfish—that can be a great motivator when doled out along the trail,” she says.
What about bathroom breaks?
For mamas concerned about potty breaks along the way—especially for newly potty-trained kiddos—Smith suggests a mandated bathroom trip before leaving the house, but also knows that you can’t predict last-minute emergencies. “If needed, pick a discrete area, and follow Leave No Trace principles: Clean up after yourself and dispose of waste properly.”
Ready to hit the trail? Here’s the AllTrails Best Family-Friendly Trails List
With all of the above in mind, the AllTrails science team created an exclusive list of the top family-friendly trails across the U.S. for Motherly readers here. These top trails are rated kid and stroller-friendly, easy to moderate in difficulty, and include must-haves like restrooms with changing tables and nearby parking.
From Los Angeles to Yellowstone to Cape Cod, you can filter by difficulty and length (although all are suitable for families) and find pictures and descriptions of each adventure.
If you don’t see a trail near you on this specific list, Smith encourages searching for other options from the AllTrails site. “I recommend using AllTrails to locate the best family-friendly trails, whether you’re exploring a new area or discovering paths in your own backyard,” she says. You can even download a map from the site ahead of time in case cell service is spotty.
Hiking with the family provides those core memories that stick with you and teaches children to appreciate and care for the earth from an early age. Smith shares, “I love getting outdoors and on the trails with my kids because it helps them experience the fun and wonder of nature. And by helping my kids get to know and appreciate the outdoors now, I’m hopeful that they’ll be stewards of the environment in the future.”
Ready for your next hiking adventure? These boots were made for walking.
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