You’ve tried the gym, team sports, cycling, running, and even golf, but nothing seems to stick? Why not give hiking a try? Far from being just a leisurely stroll, hiking offers a plethora of benefits, from strengthening muscles to boosting mental health. Prepare to be surprised as we delve into the fascinating truth behind the twelve benefits of walking and hiking.
Last Updated: December 2023
Years ago, if someone had told me that walking could tone my body, I would have laughed. But, as it turns out, they would have been right, and I would have been blissfully unaware. Hiking isn’t just good for the body; it’s a boon for the mind too. So why not leave the sweaty confines of the gym and come breathe the fresh air on the trails?
1 – Weight Management
Are you meeting the recommended 150 minutes of physical activity per week? If not, hiking could be your path to not only reaching this goal but also managing your weight effectively. Consider the calorie burn: on average, a person weighing around 140 pounds can burn approximately 300 to 400 calories per hour while hiking. For someone weighing about 200 pounds, this number rises to around 550 calories per hour.
Now, let’s put this into perspective with the recommended physical activity guidelines. If you hike for, say, 30 minutes, a 140-pound individual could burn between 150 to 200 calories, while a 200-pound person might burn around 275 calories. This means that just two and a half hours of hiking per week can help you achieve the suggested 150 minutes of exercise.
The beauty of hiking is in its flexibility. You can start with shorter, less strenuous trails and gradually increase the duration and difficulty as your fitness improves. And remember, the more challenging the hike (think steeper inclines and rougher terrains), the more calories you’ll burn. This scalable nature of hiking makes it an ideal exercise for both beginners and seasoned enthusiasts looking to manage their weight effectively.
2 – Tone muscle
Hiking is not just a cardiovascular challenge; it’s also a potent muscle toner. When you’re out on the trails, you’re doing more than just a simple walk: you’re engaging in a dynamic, full-body workout. This is particularly true for the muscles in your lower body.
A study by the American Council on Exercise found that hiking, especially on uneven terrain, can increase muscle activity by up to 28% compared to walking on flat surfaces. This is because your legs and core are constantly adjusting to the changing landscape. For example, climbing uphill engages and strengthens the quadriceps, hamstrings, calves, and glutes more intensively than level-ground walking. In fact, walking uphill can increase calorie burn and muscle activation by an additional 10-40%, depending on the incline.
Descending, on the other hand, places a unique demand on your body. It requires your muscles to work eccentrically, helping control your descent and preventing you from falling. This eccentric contraction particularly targets your glutes and quadriceps. It’s a less common muscle activity in everyday life, making it a valuable aspect of hiking for muscle development and toning.
Moreover, navigating uneven terrain requires a strong core for balance and stability. This means that your abs, obliques, and lower back muscles are continually engaged, enhancing core strength and stability. Regular hiking can lead to noticeable improvements in core strength, which is crucial not just for sports performance but also for everyday activities.
To further tone your body and optimally prepare for the trails, it’s advantageous to incorporate specific strength and conditioning exercises into your routine. Exercises like squats, lunges, and planks can complement your hiking routine, leading to even better muscle tone and endurance on the trails. For a comprehensive guide on the most effective exercises to get you trail-ready, don’t miss my detailed article on the ‘Best Workouts to Get in Shape for Hiking‘. It’s packed with targeted workouts and tips to elevate your hiking prowess.
3 – Strengthen Bones
Hiking is not just a journey for the soul; it’s a powerful ally for your skeletal system. Engaging in this weight-bearing exercise is crucial for maintaining and improving bone density, a vital factor in overall bone health. When you hike, the actions of walking, climbing, and navigating uneven terrain exert a beneficial stress on your bones. This stress, in turn, stimulates bone-forming cells and slows down bone loss, making your bones stronger and more resilient.
A notable aspect of hiking’s benefit to bone health is its effectiveness across different age groups. According to the National Osteoporosis Foundation, regular weight-bearing exercises like hiking can help prevent bone loss and reduce the risk of osteoporosis and fractures.
Additionally, hiking exposes you to natural sunlight, a primary source of Vitamin D. This vitamin is essential for calcium absorption in the body, which is crucial for maintaining strong bones. Even a moderate hike under the sun can boost your Vitamin D levels, further enhancing bone health.
Some research underscores the value of hiking for bones. For instance, a study published in the ‘Journal of Bone and Mineral Research‘ reported that women who engage in regular weight-bearing exercises, including hiking, had significantly higher bone density in their hips and spine than those who didn’t.
In summary, the dynamic nature of hiking – with its varied terrain and the requirement for weight-bearing movement – makes it an ideal exercise for building and maintaining strong, healthy bones. It’s a natural, enjoyable way to combat bone density loss, ensuring your skeletal system stays robust as you age.
4 – Improve Heart Health
Hiking is more than just a feast for the eyes; it’s a boon for your heart. This natural, enjoyable form of exercise is an exceptional way to boost cardiovascular health. When you hike, your heart works harder to pump blood throughout your body, supplying muscles with essential oxygen and nutrients. This increased cardiac activity strengthens the heart muscle, improving its efficiency and endurance.
Les American Heart Association highlights walking and hiking as ideal forms of aerobic exercise, which are known to reduce the risk of heart disease and stroke. Regular hiking not only improves heart rate and blood pressure but also enhances overall circulation and cardiovascular fitness. In fact, studies have shown that engaging in moderate-intensity hiking can lower the risk of heart disease by up to 35%.
Moreover, hiking is not just about physical exertion; it also offers mental and emotional benefits. The stress-reducing effects of being in nature and engaging in physical activity are well-documented. Lower stress levels contribute to better heart health by reducing factors that lead to hypertension and cardiac issues.
5 – Brain Health
The benefits of walking and hiking extend well beyond physical wellness, significantly impacting brain health. Engaging in these activities stimulates more than just your muscles; it also energizes your brain.
Neurological Stimulation: As you hike, your brain releases proteins that are essential for maintaining healthy brain cells. This natural stimulation is crucial for cognitive functioning. According to a study, walking in nature, as opposed to urban settings, can increase creativity and problem-solving skills by up to 60%.
Improved Memory and Navigation Skills: Regular hiking not only keeps your body fit but also sharpens your mind. The hippocampus, the brain’s memory centre, gets a workout too, especially when navigating trails. A study from the University of British Columbia found that aerobic exercise, like hiking, can increase hippocampal volume, leading to improved memory in women over the age of 70.
Prevention of Cognitive Decline: Hiking isn’t just about recalling the path you’ve taken; it’s about preserving those pathways in your brain. Regular physical activity is linked to a lower risk of cognitive decline and conditions such as Alzheimer’s and dementia. The rhythmic nature of walking, coupled with the sensory experience of hiking, keeps the brain engaged and healthy.
6 – Other Health Benefits
Walking and hiking can also mitigate the risk of developing other health issues. Here are a few examples of the health benefits of walking and hiking:
Lower Cholesterol: During physical activity, your body produces High-Density Lipoprotein (HDL), commonly known as “good cholesterol.” Its primary function is to help lower the levels of triglycerides, often referred to as “bad cholesterol,” in your bloodstream.
Prevent Diabetes: Research conducted by Duke University demonstrates that individuals with prediabetes who hike over 13 miles per week for 6 months show a greater ability of their cells to absorb glucose, compared to those who do not engage in walking activities.
Lung Health: The National Heart, Lung, and Blood Institute advocates for activities that involve brisk walking to improve lung capacity. This enhancement in lung function aids in better breathing and maintaining good lung health. Hiking, with its varying intensities and fresh air, is an ideal choice for this.
Build Immune System: Studies have revealed that hiking can increase the production of white blood cells by 40%. Known as immune cells, white blood cells are crucial in combating infections, viruses, and bacteria.
7 – Relationship
Hiking alone offers a tranquil opportunity to clear your mind, surrounded by nothing but your thoughts and the great outdoors. This solitary experience can be deeply rewarding. However, the option to hike with friends or family presents a different kind of joy. Hiking becomes a social activity where you can connect with others, free from the distractions of daily life, like endless phone notifications. The beauty of hiking is that it allows us to walk, talk, and share experiences simultaneously.
The sense of camaraderie on group hikes is another significant benefit. As you all navigate the trails, you’re united by a common goal: to complete the journey together. This shared experience fosters a sense of belonging and accomplishment. Finishing a hike with a group can boost your self-esteem, leaving you with a profound sense of achievement.
Concerned about not having a hiking partner? There’s no need to worry. Numerous hiking groups exist where you can meet and bond with people who share your passion for hiking. These groups offer a wonderful way to make new friends and explore the trails. For those in London, I’ve detailed how to find the right hiking group in my article Hiking Groups in London. Whether you’re a novice or an experienced hiker, there’s a group out there for you.
8 – Mental health
Hiking does more than just benefit your physical health; it significantly bolsters your mental well-being too. In fact, general practitioners now often prescribe hiking to individuals suffering from anxiety and depression, recognizing its therapeutic effects.
But how exactly does hiking improve mental health?
Endorphin Release: Engaging in physical activity like hiking triggers the release of endorphins, natural mood elevators in your body. This sensation, often referred to as the “runner’s high,” is a state of workout-induced happiness. It is recommended to walk or hike for at least 30 minutes to kickstart this endorphin release effectively.
Reduced Stress Levels: Hiking also leads to a decrease in stress hormones, particularly cortisol. This reduction not only lowers stress levels but also minimizes the inflammation caused by your body’s immune response to these stress hormones.
The Power of Awe: A key mental benefit of hiking is the experience of awe. This emotion is elicited by witnessing the grandeur of nature, such as reaching the summit of a mountain or completing a challenging trail. Awe is a powerful emotion that leaves one feeling positive, uplifted, and fulfilled. It’s often linked to significant achievements and can be a profound emotional experience on hikes.
Bring some fun to your next hike with the 78 Humurous Hiking Quotes. That will definitely elevate the spirit!
9 – Take A Break
One of the most profound benefits of walking and hiking is the opportunity to disconnect from the modern, technology-driven world. In an era where social media and digital devices are ubiquitous and addictive, finding moments to unplug is increasingly valuable.
What is Forest Bathing?
Forest bathing, or ‘Shinrin-yoku’, isn’t about physical exertion; rather, it’s a practice focused on relaxation and mindfulness. Originating from Japan, forest bathing involves a mindful walk in the forest, immersing oneself in the environment’s natural beauty. This practice allows you to absorb the forest’s scents, sounds, and sights, fostering inner peace and harmony by reconnecting with nature.
Where to Experience Forest Bathing in London
If you’re in London and curious about where to experience forest bathing, here are a couple of suggestions:
West London: Explore Horsenden Hill forest. Easily accessible from Perivale Station on the Central Line, this forest is home to a unique flock of green parrots. The surreal melodies of these birds provide a perfect backdrop to disconnect from city life. There are benches at the hill’s summit, ideal for meditation and reflection.
Video: Listen to the sound of the parrots in Horsenden Hill Forest.
East London: Forêt d'Epping is another excellent choice. Reachable via the Central Line, it sprawls over 339 square kilometres, offering an array of walking paths. The vastness of Epping Forest makes it a prime location for a peaceful, rejuvenating forest walk.
So turn off the notification on your phone and go for a forest walk!
10 – Increase Productivity & Creativity
It’s a common misconception that you need to work tirelessly through your to-do list before you deserve a break.
This is not just incorrect, but counterproductive. Intense focus and constant work can lead to mental and physical fatigue. Instead of rejuvenating yourself by watching TV or browsing social media, consider stepping outside for some fresh air.
The Power of a Walk: A simple walk, not necessarily a full hike, can be incredibly beneficial. It offers a chance to clear your mind, reflect, and get your heart rate up. This break from work can re-energize you, boosting both your productivity and your mood.
The Pomodoro Technique: Have you tried the Pomodoro Technique? It involves focusing intently on your work for a set period, typically 25 minutes, followed by a short break. During this break, physical activity – such as a brisk walk or even some jumping jacks – is encouraged. This method has been shown to enhance productivity significantly, more so than remaining sedentary for extended periods.
Boosting Creativity: Furthermore, taking a walk during a busy workday can spark creativity. The act of walking helps to relax your mind, allowing you to think more clearly. This mental clarity can lead to innovative solutions to problems and those sought-after “Aha!” moments.
So next time you’re feeling overwhelmed or stuck at work, remember that a quick walk could be just what you need to reset and reinvigorate your creative process!
11 – Improve Your Lifestyle
Can you recall your lifestyle before you started hiking, (or if you’re considering joining one, can you imagine the positive changes it could bring)? Think about the typical weekend routine: drinks with coworkers on Friday evening, staying up late, sleeping in until noon on Saturday, more drinking Saturday night, and then spending Sunday lounging in bed watching Netflix. Sounds familiar, doesn’t it?
Now, envision a weekend with hiking on the agenda:
- Friday Night: Skip the alcohol to ensure you’re in top form for the hike the next day.
- Saturday Morning: Wake up early, feeling refreshed and ready.
- During the Day: Spend the day engaging those leg muscles on scenic trails.
- Saturday Evening: Perhaps wind down at the pub with a drink or two, but you’ll likely find yourself too tired for a late night.
- Saturday Night: Fall into bed exhausted, yet satisfied, ensuring a deep and restful sleep.
- Sunday Morning: Wake up early, invigorated by a good night’s sleep and ready for another productive day.
This is the transformative power of hiking on your lifestyle. The changes can be profound – better sleep, increased physical activity, and reduced alcohol consumption. Your body will feel the difference, and you’ll likely be amazed, just as I was, at the positive shift in your habits. Embracing hiking can lead to a healthier, more fulfilling lifestyle.
12 – Good For The Environment
This is the final point in our exploration of the benefits of hiking and walking, and it’s a crucial one: environmental awareness. Often, we don’t realize it, but the more time we spend hiking, the deeper our connection with nature becomes, fostering a desire to protect and preserve it. Have you ever been on a trail, confronted by the sight of litter left by others? It’s a disheartening experience that can stir a protective instinct for our natural surroundings.
This sense of environmental stewardship is why many hikers choose to get involved in conservation efforts. It’s not uncommon to find hikers signing up with charities for beach or forest clean-up events. Their goal is to ensure that these natural spaces remain pristine for all to enjoy, free from the blight of carelessly discarded waste like soda cans.
For those in London, there’s a tangible way to contribute. You can join the ranks of litter-picking volunteers in London’s parks. This is an excellent opportunity to give back to the community and help maintain the beauty of our green spaces. For more information on how to get involved, visit the official website at www.london.gov.uk.
Go On A Hike
Now that you’re familiar with the myriad benefits of walking and hiking, the next step is simple: lace up your hiking boots and hit the trails. Unlike many other outdoor activities, hiking has relatively low entry barriers. While investing in good quality gear is advisable for safety and comfort, such gear often lasts for years, making it a worthwhile investment. Unsure about what gear you need? Check out my comprehensive article for guidance.
Another advantage of hiking is the lack of membership or subscription fees. Should you opt to join a hiking group, you typically only pay for the hikes you attend. Going with friends? Your primary expense is likely just transportation to and from the trailhead. This can be a significant saving compared to gym memberships, which cost you regardless of how often you use the facilities.
Starting a new activity like hiking can feel a bit daunting, especially if you don’t know anyone in the group. But don’t let that deter you. You’ll find that most people in hiking groups are there for the same reasons as you: to enjoy hiking and to socialize. You’ll quickly meet like-minded individuals who share your enthusiasm for the great outdoors.
Final Thoughts
Hiking may not initially strike one as the most glamorous form of physical activity, but it’s filled with unexpected delights! It’s fascinating to think that a single activity can not only offer a substantial workout but also significantly enhance mental health.
As we conclude our exploration of the benefits of hiking and walking, let’s reflect on a fundamental truth: these activities are among the most ancient forms of human movement. In our modern, sedentary lifestyles, we often overlook the simple power of walking amidst nature. Perhaps, rediscovering this basic yet profound joy is a crucial step towards a healthier, more balanced life.
Are there any other benefits of hiking and walking that you’ve experienced or heard about? I’d love to hear your thoughts and insights. Please share them in the comments below – your input is invaluable!
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