Hiking workouts are also beneficial to your mind. The popularity of hiking among adults and children was declining prior to COVID-19. But its popularity has spiked during the pandemic, seeing many more people taking to trails than usual. Not only is hiking a great way to get outside and enjoy nature, but it also has many positive effects on one’s physical and mental health. Hiking differs in many way from taking a regular stroll around your neighbourhood. In addition to being rocky or uneven, many hiking routes frequently involve elevation changes, such as ascending or descending hills. Additionally, individuals frequently don unusual footwear, such as hiking boots, which may be heavier than what they are accustomed to wearing. Because of the different terrain and footwear, hiking requires more energy, or calories burned, than walking on flat ground. This is because walking on uneven ground requires us to use more muscles to stabilize ourselves. While brisk
walking at a speed of around 5km/h uses up to four times as much energy as sitting down and resting, hiking through fields and hills uses over five times. This means you can achieve the recommended 150 minutes of moderate to vigorous physical activity without even needing to go for a run or head to the gym.
It is clear that getting enough exercise has positive effects. Exercise reduces your risk of developing certain chronic diseases, such as dementia, type 2 diabetes, cardiovascular disease, depression, and some cancers, in addition to improving your physical health, sleeping, and stress management. In older adults, some research suggests hiking may be able to improve hypertension.
Hiking is also beneficial even for those with pre-existing health conditions. In adults who are pre-diabetic, research shows that hiking helps them lose weight and improves their cardiovascular health, likely lowering their risk of developing type 2 diabetes. In obese older adults, it has also been shown to improve other aspects of health, such as muscle strength, balance, and flexibility. Even those who suffer with balance issues or joint problems can hike – as trekking poles may be able to reduce the load on the legs.The popular form of hiking called Nordic walking – where participants use trekking poles to help them along – is also shown to engage the upper body and increase the intensity of the walking. Research shows this form of hiking increases cardiovascular health, weight loss, and muscle strength in people without any pre-existing health conditions, as well as those with chronic conditions, such as Parkinson’s disease.
Being considered “green exercise” is another health benefit of hiking. This refers to the added health benefit that doing physical activity in nature has on us. Green exercise not only has the potential to lower blood pressure, but it also has a greater impact on mental health by enhancing mood and reducing depression than indoor exercise. This is why some research suggests healthcare professionals should recommend hiking to patients as a low-cost way of improving health where possible. The National Health Service is even piloting an initiative in England to evaluate the health effects of green prescribing, in which patients are given outdoor activities like gardening or hiking to improve their mental and physical health. Get outdoors
Even if you’ve never hiked before, it’s easy to get started. There are plenty of apps you can download on your phone to help you navigate and find routes. These usually work with your GPS and are even easy to follow for those who have a poor sense of direction.
You can also try the 1,000 mile challenge if you want to start hiking. This encourages people to walk 1,000 miles in a year. Many people, including my parents, have been able to become more active as a result, particularly during COVID-19. Geocaching is a more interactive way to get out into the wild if you have a young family or just want to make hiking more fun. This is where you following a GPS route to a location where someone has hidden a box or trinket of some kind. An app can also be used to record what you find. Geocaching is a global phenomenon that can be performed almost anywhere.
