Are you the type of person who enjoys engaging in one of the most popular outdoor activities known as hiking? If the answer is yes, you're likely gaining much more than fresh air and beautiful vistas!
According to National Geographic, hiking offers numerous mental and physical health benefits, including:
- Enhanced cardiovascular and musculoskeletal health
- Improved balance and coordination
- Mental health improvements
Considering the fact that hiking is accessible to everyone and generally safer than other popular mountain activities like rock climbing, mountain biking, paragliding, or mountaineering.
Photo: Mihai Stetcu
Physical benefits worth the climb
One of the top physical benefits of hiking is improved cardiovascular and respiratory health, partly due to strengthened lung tissue and cardiac muscle.
Additionally, hiking aids in healthy weight management, with challenging terrains burning about 400-550 calories per hour, playing a key role in preventing chronic conditions like type 2 diabetes.
The weight-bearing nature of hiking increases bone density, reducing the risk of osteoporosis. It also promotes muscle growth and maintenance targeting multiple muscle groups including:
- Quadriceps
- Hamstrings
- Hip flexors
- Shins
- Calves
- Glutes
- Core
Using trekking poles can engage upper-body muscles like the arms and shoulders, while steeper hikes intensify the workout for many muscles.
Mental health boosts
The mental health benefits of hiking are equally compelling. Hiking for just 30 minutes can reduce stress hormones by as much as 28%.
Hiking can also reduce anxiety and depression, and enhance cognition, memory function, and problem-solving skills. While hiking with others can enhance social connections, reducing feelings of loneliness and isolation. The rhythmic cadence of walking combined with the calming effects of nature further boosts mental health.
Exposure to nature while hiking promotes endorphin release, improving mood and reducing stress. Natural light helps regulate circadian rhythms and improve sleep quality, while sunlight provides vitamin D, benefiting bone health and immune function.
Photo: Mihai Stetcu
Getting started with hiking
Starting a hiking habit is easy and inexpensive. However, we recommend hiking with someone more experienced that can help you pick the right equipment.
When choosing a hike, it’s recommended to pick a trail fitting to your fitness level. During your lookout for trail options, consider factors such as accessibility, difficulty ratings, elevation changes, and always check the weather and trail conditions.
With minimal barriers to entry and a wealth of physical and mental health benefits, hiking is a rewarding activity that can enhance your life in countless ways.
Did you already register for one of our adventures? If not, what are you waiting for!? Lace up your hiking boots, grab a water bottle, and hit the trails with us for a healthier, happier you - Register today!