Health Benefits of Hiking and Tips to Get Started
Photo by Stephen Leonardi on Unsplash.
By Marnie Kunz
The health benefits of hiking are far-reaching, which explains why more people than ever are flocking to the great outdoors to hit the trails. According to Statista, more Americans are going for hikes than ever before, with 58.7 million people hiking in 2021, an 80.4 percent increase from 2010, when 32.53 million Americans went hiking. With health benefits ranging from improved mental health to stronger muscles and bones, hiking is a great way to get a cardio workout while reveling in natural beauty.
This article will go over the health benefits of hiking and offer tips for going on a hike. Whether you’re a runner searching for a low-impact cross-training exercise or working on getting in your recommended steps per day, hiking is a great option.
Here are some of the rewards you can expect from going for a hike:
Mental Health Benefits of Hiking
Hiking can boost your mental health, combatting stress, depression, and anxiety. According to a Stanford University study, people who walked for 90 minutes in a natural area showed decreased activity in a region of the brain associated with a key factor in depression, demonstrating more anti-depression benefits than walking in a high-traffic urban setting for the same amount of time. Hiking in nature helps reduce negative thoughts and feelings, according to the study.
Hiking is a natural mood booster that helps your body and mind fight the effects of stress. Going for a hike boosts your endorphin levels, which causes feelings of happiness and euphoria.
Some of the mental health benefits of hiking include:
Improved mood
Feelings of peace and tranquility
Reduced effects of stress and anxiety
Lowered risk of depression and anxiety
Improved problem-solving skills
Increased attention span
As anyone who’s visited a beautiful natural area knows, going for a hike is a great stress reliever and way to appreciate the natural world. Hiking with companions also gives you an extra mental boost and can improve your relationships. Hiking with a partner or friends can improve the strength and health of your relationships, according to the National Park Service. If you’re a dog lover and you go for a hike with your dog, you can enjoy a bonding experience together.
Physical Benefits of Hiking
In addition to mental health benefits, hiking offers a wide range of physical rewards. Whether you want to boost your cardio fitness level or lower your risk of chronic diseases, hiking can help. Going for a hike is a low-impact workout that allows you to enjoy the benefits of walking with an added boost - walking on uneven terrain such as hiking trails causes the body to use 28 percent more energy than walking on flat, even ground.
Some of the physical benefits of hiking include:
Improves endurance
Stronger muscles and bones
Improves your heart health and reduces your risk of heart disease
Lowers blood pressure
Reduces your risk of diabetes
Helps with weight management by burning calories. On average, a moderate hike can burn 300 to 400 calories per hour.
Hiking is for Everyone
Hiking is an easily accessible and free way to get in a workout. Even if you live in a concrete jungle, you can go on urban hikes and reap the rewards of this peaceful form of exercise. Hiking trails are also extremely varied, so whether you’re a beginner or an experienced trekker, you can find a trail that suits your fitness level.
Tips for Getting Started
With so many benefits of hiking, it’s a great time to hit the trails. If you’re new to hiking, here are some tips to help you get started:
Check the weather. Watch the weather forecast so you can prepare for rain, snow, or hazardous weather conditions. If the weather is expected to be inclement, you can reschedule your hike for a better time or day.
Plan your route. Pick a trail that is beginner-friendly. Check the park website of where you plan to go and make sure your trail is rated as good for beginners. Avoid highly technical, rocky, and steep trails when you’re getting started and plan a route that won’t take a whole day. Keep in mind that your hiking speed will be slower than your regular walking pace as you’ll most likely have uneven footing in parts.
Go with someone. Hike with a friend or companion for safety and to enjoy your experience even more.
Make sure your phone is charged and verify that you can get a signal on the trail.
Wear sunscreen with UVA and UVB protection. Even if the temperature is cold, sunscreen is important to protect your skin from harmful rays.
Pack a bag with hiking essentials, including a small first aid kit and any medications you may need, snacks, toiletries, hand sanitizer, extra clothing if needed, sunscreen, and water. Also, bring a trail map and a backup phone charger. For a more detailed rundown of what you need to bring on a hike, see Hiking Essentials for Beginners.
Dress for the weather. Wear moisture-wicking layers that you can adapt to changing weather conditions. If you’re going on a paved or flat trail, you can probably wear regular running or fitness shoes, but for more uneven terrain, wear hiking boots. Also, put a poncho in your bag in case of unexpected rain.
Pack for your pup if you’re bringing your dog. Include a collapsible water bowl, snacks or food, and poop bags.
Protect from ticks and bugs. For hiking in weather that’s warmer than freezing, use bug repellent and protection from ticks. Wear a hat as well. If your dog is hiking with you, make sure your pup is taking a flea and tick preventative and check for ticks - on people and dogs - after your hike.
Enjoy! Hiking is one of the few times we can unplug and enjoy the natural world. Make the most of your experience and savor the views.
Have you hiked recently? Share your hikes or workouts with @Runstreet on Instagram and get cheered on in your workouts. Happy hiking to you, be safe, and have fun!
Related Posts: Complete Guide to Hiking for Beginners, Winter Hiking Tips to Enjoy the Season
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, Brooklyn resident, Akita mom, and the founder of Runstreet.
