The popularity of hiking among adults and children was declining prior to COVID-19. However, during the pandemic, its popularity has increased, with significantly more people using 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. There are many ways that hiking is different from just walking around your neighborhood. 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. When compared to sitting down and taking a break, hiking through fields and hills uses more than five times as much energy as brisk walking at a speed of approximately 5 km/h. This means that you don’t have to go for a run or go to the gym to get the 150 minutes of moderate to vigorous exercise you need. 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. Some studies have shown that hiking may be able to lower blood pressure in older people. Even people who already have health issues can benefit from hiking. Research shows hiking leads to weight loss and improves cardiovascular health in pre-diabetic adults, likely reducing their risk of getting 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. Due to the fact that trekking poles may be able to lessen the burden placed on the legs, anyone, even those who struggle with balance or joint issues, can hike. 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. According to research, this type of hiking improves cardiovascular health, weight loss, and muscle strength in individuals with and without chronic conditions like Parkinson’s disease. Being considered “green exercise” is another health benefit of hiking. This refers to the additional health benefits we receive from engaging in outdoor physical activity. 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. As a result, some research suggests that healthcare professionals should, whenever possible, recommend hiking to patients as a low-cost method of health improvement. 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.
