Do you want to improve your fitness and enjoy the great outdoors? More and more people are discovering the many physical and mental benefits of hiking. This low-impact exercise builds endurance while exposing you to fresh air and stunning scenery. Going for a one-hour hike can burn more than 500 calories, increase energy levels, and improve cardiovascular health.
In this informative guide, we’ll explore the top reasons you should choose hiking as your workout of choice to get in shape. You’ll learn how hiking:
- Improves cardiovascular health
- Strengthens muscles and bones
- Burns calories and fat
- Enhances mental wellbeing
- Is beginner friendly
We’ll also answer common questions about getting started, proper gear, safety tips, and much more. By the end, you’ll be eager to lace up those boots and hit the trails!
Hiking Strengthens Your Heart and Lungs
Getting your heart pumping is crucial for overall health. Hiking delivers an effective cardio workout to improve cardiovascular fitness.
According to the CDC, only 50% of adults get the recommended minimum of 150 minutes per week of moderate aerobic activity. Hiking serves as an enjoyable solution to meet these activity goals.
When hiking at a brisk pace uphill, your breathing and heart rate increase. This aerobic exercise boosts lung capacity and heart strength. Over time, your stamina and endurance will improve. You’ll be able to hike further distances while your heart works more efficiently.
Research shows hiking can provide similar cardio benefits as running without the joint impact. One study found just 1 hour of brisk hiking on a 10% incline burdened the knees less than walking but achieved 70-80% of the aerobic benefit of running.
So, lace up your hiking boots if you want to improve cardiovascular health without the wear and tear!
Hiking Strengthens Muscles in Your Legs and Core
While providing a heart-healthy cardio workout, hiking also builds muscle strength—especially in your legs and core.
Hiking involves walking uphill, which engages the large muscles in your glutes, quads, hamstrings, and calves. This walking, along with scrambling over rocks or logs, works your leg muscles in new ways compared to flatland walking.
Climbing steep inclines also activates your core muscles, including abdominals and obliques. Maintaining proper posture while carrying a loaded backpack further engages your core.
Adding weighted gear can increase the muscle benefits. Research shows carrying a heavy load while hiking recruits lower-body muscles. Heavier loading also forces core muscles to work harder to maintain balance and stability.
So, while hiking, don’t be afraid to challenge yourself on steeper trails and pack along some added weight! Combining cardio with strength training gives you double the benefits.
Hiking Improves Balance, Agility and Coordination
Rugged natural trails provide an uneven surface, forcing your body to react. Hiking involves stepping over roots and rocks, traversing inclines, and hopping over obstacles.
Adapting to the varied terrain engages your proprioceptive system, which controls balance and spatial awareness. Making constant micro-adjustments while hiking boosts coordination, agility, and reaction time.
These are crucial skills for mobility, fall prevention, and reducing injury risk—especially as we age. Elderly individuals who hike regularly exhibit much better balance, stability, and gait compared to inactive seniors.
So compelling reasons to choose hiking include honing balance and agility. The more challenging the trail, the greater the rewards.
Hiking Burns Major Calories and Fat
Want to rev up your metabolism and burn hundreds of calories? Look no further than lacing up your hiking boots and hitting the trails.
Calories burned while hiking depend on the difficulty of the terrain, elevation change, and weight carried:
- A 155 lb person burns 364 calories per hour hiking uphill
- Carrying a 30 lb pack burns up to 535 calories hiking over rough terrain
- Hiking steep mountains with a pack can torch over 700 calories per hour
Compared to walking on flat ground, hiking uphill more intensely works the leg and core muscles. The extra effort recruits more fast-twitch muscle fibers, which ramps up calorie burn.
Several studies confirm hiking’s impressive calorie-scorching capabilities:
- Women hiking at a moderate pace on a 5% incline burned 423 calories per hour. That’s comparable to jogging or circuit training!
- In a separate study, participants burned 44% more calories while hiking uphill versus walking on a flat track.
Elevated heart rate and muscle exertion while hiking causes the body to tap into fat stores for fuel. Over time, decreased body fat helps promote weight and fat loss.
So, if you’re seeking an efficient calorie-burning workout, look no further than lacing up your boots and conquering a hilly hiking trail!
Hiking Builds Stronger Bones and Prevents Osteoporosis
Did you know that weight-bearing aerobic exercises can help improve bone density and prevent osteoporosis?
Hiking’s combination of cardiovascular activity plus body weight loading stimulates increased bone remodeling and improved bone mineral density.
Studies show women who hike regularly exhibit significantly greater femoral neck and lumbar bone density compared to more sedentary individuals. The varied terrain and impact of hiking likely provide greater osteogenic benefits than walking on flat ground.
As a low-impact activity, hiking poses less joint stress than higher-impact exercises like running. So, it’s an ideal activity for preventing osteoporosis and maintaining strong bones into older age without excessive wear and tear.
Hiking in Nature Boosts Mental Health
Beyond physical rewards, hiking also benefits your mental health. Being immersed in natural environments has measurable positive impacts on mood, stress levels, and cognitive function.
Several studies have shown that spending time outdoors hiking:
- Reduces negative thoughts and rumination
- Lowers stress hormone levels like cortisol
- Boosts self-esteem and vitality
- Enhances memory, creativity, and focus
- Alleviates depression and anxiety
Psychologists attribute these benefits to our brains being evolutionarily adapted to natural environments. Hiking offers social bonding, periods of mind-calming stillness, and awe from majestic scenery. It also provides a creative outlet and escape from urban environments.
So, if you’re feeling stressed, depressed, or mentally fatigued, strap on those hiking boots and reap the restorative powers of nature!
Hiking Promotes Weight Loss and Maintenance
The combination of aerobic activity plus strength training makes hiking an extremely effective exercise for weight loss and maintenance.
In one study, women randomized to a 52-week hiking regimen lost significantly more weight and body fat compared to the control group. Greater calorie burn and fat loss were attributed to the variable terrain and the need to carry one’s own body weight.
Obese participants who hiked for 12 weeks lost 5 pounds and 2 inches from their waistlines, with significantly greater fat loss in the hiking group compared to the control group.
Reduced appetite after prolonged hiking may also aid weight loss. Exercise helps regulate hunger-controlling hormones like leptin and ghrelin. One study showed appetite was decreased for 12+ hours following a hike.
So, if you’re seeking an exercise routine to shed unwanted pounds and keep weight under control, be sure to add hiking to your schedule. The trails call!
Hiking is Beginner Friendly, and Low Impact
Are you new to exercising or intimidated by the gym? No sweat! One of the best aspects of hiking is beginners can start small and work their way up.
You can tailor hiking to your current fitness level:
- Start with flat, short distances at an easy pace
- Progress to longer distances or increased elevation
- Add weight with a backpack to increase intensity
Proper layering and sun protection help keep you comfortable. Trekking poles provide stability and support on rougher terrain.
Since hiking is low impact, it’s also ideal for those with joint injuries, osteoarthritis, or at risk of fractures from osteoporosis. Adjusting mileage and pack weight prevents excessive strain.
So anyone at any fitness level can ease into hiking and progressively challenge themselves. Shoe up, head out, and explore at your own pace. The rewards will come!
Frequently Asked Questions
What should I wear when hiking?
Proper hiking attire and gear will help keep you comfortable on the trails. Here are some hiking clothing essentials:
- Hiking boots – Choose waterproof leather or synthetic boots with sturdy soles and ankle support. Break them in before longer hikes to prevent blisters.
- Socks – Wool hiking socks help wick moisture and prevent blisters. Carry an extra pair.
- Lightweight hiking pants – Look for abrasion-resistant, quick-drying synthetic material. Convertible pants allow you to zip off leg sections as they warm up.
- Breathable t-shirt or tank – Select sweat-wicking performance fabrics like polyester or merino wool.
- Insulating layers – Pack a fleece jacket and a windproof outer layer for changing weather conditions.
- Weatherproof jacket and pants – For rainy hikes, a waterproof yet breathable rain jacket and pants are essential.
- Hat and sunglasses – Shield your face from the sun and elements.
How can hiking benefit mental health?
Hiking offers many evidence-based mental health benefits, including:
- Boosts mood through stimulating sights, sounds, and smells of nature
- Lowering cortisol levels can help to alleviate stress and anxiety.
- Improves focus and memory formation from moderate aerobic activity
- Builds self-esteem through mastering new challenges and distances
- Alleviates depression via sunlight exposure, social time, and a sense of accomplishment
- Promotes tranquility and mindfulness through time spent in stillness and quiet contemplation away from distractions
So, if you’re feeling overwhelmed, anxious, or down, make time to hit the trails. Hiking serves as a powerful mental reset and mood lift!
Is hiking safe for seniors?
Absolutely! Hiking offers many health benefits tailored for seniors, including:
- Improving stability, balance, and coordination
- Preventing bone loss and fractures
- Maintaining strength and mobility
- Boosting heart health and endurance
- Keeping weight and blood pressure under control
With adequate preparation, hiking can be safe for healthy seniors:
- Start out on flat, smooth trails before progressing
- Use trekking poles for stability on uneven terrain
- Choose well-marked trails and avoid high-risk areas
- Pack emergency supplies, first aid gear, and a charged phone
- Stay hydrated and properly fueled
- Gradually build up distance and pack weight
- Bring a companion for longer or difficult hikes
Seniors should ensure doctor clearance and avoid overexerting themselves. But the beauty of hiking is going at your own pace while enjoying the outdoors.
What should I pack for day hikes?
Here are some essentials to include in your day hiking backpack:
- 2+ liters of water and electrolyte beverages like sports drinks
- High protein/carb snacks like trail mix, energy bars, sandwiches
- First aid kit with bandages, gauze, antiseptic, tape, blister kit
- Sun protection including sunscreen, hat, sunglasses
- Extra layers for changing weather such as fleece jacket, gloves, rain poncho
- Fire starter kit and emergency blanket in case you become stranded
- Headlamp or flashlight with spare batteries
- Multi-tool knife and cordage
- Map, compass, or GPS device so you don’t get lost
- Bear spray if hiking in bear country
- A charged mobile phone with a waterproof case
Padding your shoulders and hips and adjusting the weight helps make carrying a pack more comfortable on long hikes.
How can I progressively challenge myself when hiking?
It’s smart to start slow and progressively build up your hiking fitness. Here are ways to gradually increase the intensity:
- Pick trails with more elevation gain
- Add weight to your backpack in 5-10 lb increments
- Increase your hiking speed and take fewer breaks
- Choose uneven terrain that taxes muscles more
- Extend how long you hike during the day
- Reduce breaks between hiking days for recovery
- Set specific training goals for distance or pace
- Train for a major challenging hike like mountain summiting
Listening to your body and not overdoing it is key. But consistently introducing new elements to hiking will lead to major fitness gains over time!
Lace Up and Hit the Trails for Your Health
As you can see, hiking offers an array of physical and mental benefits for nearly everyone. So, if you’re seeking a fun, social exercise that gets you outdoors in nature, look no further than hiking.
Start small and progress at your own pace. Soon, you’ll be reaping all the cardio, strength training, mood-boosting, and health perks. Hiking really does provide a full mind-body workout.
Get outside and hit the trails this season to boost your fitness, burn fat, strengthen your body, and improve your mood. The lush forests and majestic peaks await—it’s time for an adventure!