Hiking is my first love when it comes to outdoor activities. And that love is going to last until I’m alive. For this article, I chose to present you the health benefits of hiking with the hope that you’ll be encouraged to start with this amazing activity it in case you haven’t already.
When you go for your first hike, you’ll probably fall in love with hiking immediately. It will slowly crawl into your life and you’ll start searching for new hiking trails around you and new pieces of equipment to buy for your hiking adventures.
Hiking is an awesome activity It’s important to slowly enter the world of this beautiful activity and to move through it gradually. Don’t start with high peaks immediately, give yourself some time to learn all the basics of hiking. It’s similar to any other activity. You have to start slowly and advance gradually. Later, you might fall in love with alpinism, rock climbing, or other particular kinds of hiking.
But first things first, let’s find out the health benefits of hiking and how will it affect your life. Here’s the good scientific article about health benefits of hiking full of different studies that promote hiking as one of the best activities for well-being.
Hiking on Biokovo mountain in Croatialosing weight in a fun way
Being overweight is common in today’s world. Most of us eat fast and bad food. It’s not only our fault, sometimes we don’t have time or energy to make ourselves a healthy meal. And let’s be honest, junk food sometimes tastes so good.
And slowly, day by day, we gain more and more kilos until one day we feel we need to get on the right track. Hiking can help you immensely in achieving that goal. It’s a perfect activity for losing weight. During hiking, you go uphill and that will burn many calories, more than any other type of walking.
Always hike in good hiking shoes Plus, you are burning calories in a fun way, you are not in a gym and running while staying at the same place. You are outside in nature enjoying everything good that nature provides.
On the other hand, if you don’t have a problem with extra kilos, hiking will help you maintain your healthy weight. It’s a win-win situation either way.
Burn Calories Naturally: Hiking burns between 400-700 calories per hour, depending on terrain and body weight.Low-Impact Exercise: Unlike running, hiking is gentle on the joints while still promoting fat loss.Engages Multiple Muscle Groups: Walking on inclines and uneven terrain activates core muscles, legs, and glutes.Enjoyable & Sustainable: Unlike gym workouts, hiking offers changing scenery, making exercise enjoyable and sustainable.
hiking is a powerful cardio activity
One of the main health benefits of hiking is its impact on the health of the heart and cardiovascular system. When you hike for a few hours, your heart will start pounding faster and faster. It’s a good way to make it more powerful.
Hiking makes you happier Also, the overall health of your cardiovascular system will improve. Some studies have shown that regular hiking can reduce hypertension and cholesterol levels in your blood. And with time, you’ll build your endurance through hiking which will allow you to hike for more time.
Improves Heart Health: Regular hiking strengthens the heart and reduces the risk of cardiovascular diseases.Boosts Lung Function: Fresh mountain air and deep breathing during hikes improve respiratory capacity.Stabilizes Blood Pressure: Walking at an elevated heart rate helps regulate blood pressure naturally.Increases Endurance: Frequent hikes enhance stamina and endurance levels over time.
increasing stamina and toning muscles
Yes, hiking will increase your endurance for some time. You’ll feel it and notice how you can hike more than when you first started with it. Building your endurance will come in handy in other areas of your life too.
Beautiful landscape of Biokovo mountain in Croatia Another good side effect of your hiking adventures is building and toning your muscles. During hiking sessions, your whole body is in motion, especially if you use hiking poles, and your body will award your efforts with more powerful muscles.
Builds Strength: Uphill hikes engage the quadriceps, hamstrings, and calves, improving overall strength.Core Stability: Uneven trails force the body to maintain balance, strengthening the core muscles.Boosts Coordination: Navigating different terrains improves body coordination and agility.Gradual Improvement: Over time, hikers notice increased stamina and reduced muscle fatigue.
go away depression, happiness welcome
You probably immediately knew that this entry would be part of the ‘health benefits of hiking’ list. Well, it wouldn’t be part of it if it wasn’t true. Hiking will affect your mind and mood immensely. And we mean in all the good ways possible.
Hiking near the city of Ploce If you are struggling with depression or anxiety, hiking can help your battle to be more bearable. You probably already saw these stickers that communicate messages like ‘depressed, just go hiking’. It would be cool if things were so simple, but they are usually not.
Coffee cups are a must But with hiking you say to depression ‘I’m not giving up’ and you start with achieving your long-term hiking goals. When you are hiking, you are spending your time out in nature, and that alone boosts your happiness hormones that are happily flowing in your blood during the hiking sessions.
Reduces Stress Hormones: Hiking lowers cortisol levels, reducing anxiety and stress.Boosts Endorphin Production: Physical activity releases natural mood-boosting chemicals in the brain.Nature Therapy: Being surrounded by greenery and fresh air promotes relaxation and mental well-being.Mindfulness & Presence: Hiking helps people disconnect from daily stress and focus on the present moment.
new friendships and new love
People. Some things are better when others are involved. Hiking too. Although hiking alone can also be a fulfilling activity which you’ll see later. If you choose to join the local hiking club, you can expect to meet a lot of people who share the same hobby – hiking.
Hiking in the Neretva Valley And meeting new people with the same interests can have a great impact on the quality of your social life. When we mentioned love in the headline of this article, we meant hiking. But it’s not excluded that you’ll find a partner to share your hiking passion and adventures with.
Social Activity: Group hikes create bonding opportunities with like-minded individuals.Strengthens Relationships: Spending time outdoors with loved ones fosters stronger connections.Opportunities for Romance: Many couples meet through shared outdoor activities like hiking.Community Engagement: Joining local hiking clubs or groups expands social circles and friendships
increasing bone density
The Health benefits of hiking include the parts of your body you don’t usually see. When it comes to the bones, it’s proven that hiking will increase your bone density. It’s quite logical in fact, you’re walking long distances with a backpack on your back which means you weigh more than usual. Bones have to adapt somehow and they adapt through increasing bone density over time.
Biokovo Mountain in winter
Weight-Bearing Exercise: Hiking strengthens bones, reducing the risk of osteoporosis.Boosts Calcium Absorption: Regular exposure to sunlight increases Vitamin D production, aiding bone health.Reduces Age-Related Bone Loss: Walking on different terrains stimulates bone growth and density.Improves Posture: Engaging core muscles while hiking supports spinal alignment.
health benefits of hiking alone
Last, but not least. We’ll discuss the benefits of hiking alone for a while. Although it’s always encouraged to share your hiking adventures with someone, there’s a whole community of people who prefer to hike alone. And if you ask us, that’s perfectly fine. Of course, you need to be extra cautious in these cases because there’s no one to help you in case of an accident.
Clear mind is one of the benefits of hiking alone We won’t discourage you from trying hiking alone. We did it and experienced the health benefits of hiking alone. But there are some rules to follow in order to minimize the risk of any unwanted event. First of all, carry a mobile phone with you all the time. Second, let a few persons know where you are going and what route are you following. And finally, prepare for your hike. Don’t try to conquer the peaks that are out of your current limits. Be aware of your limits all the time.
Peace and quietness of hiking alone Let’s return to the good sides of hiking alone. Most of the health benefits of hiking alone are the same as the ones already mentioned here. But when you hike alone, you have time to reflect and think about your life, or what you are seeing around you. Your hiking experience becomes more ‘sacred’ if we can call it that way. It becomes more meditative. There is no one around you to disturb the silence and you can immerse yourself fully in the embrace of the mountains.
Self-Discovery: Solo hiking fosters independence and self-confidence.Mental Clarity: Walking in nature alone encourages introspection and problem-solving.Personal Growth: Overcoming challenges alone builds resilience and self-reliance.Peaceful Escape: Solo hikes offer solitude and a break from social interactions, reducing mental fatigue.
Essential Hiking Equipment
Hiking is usually a relaxed activity and you don’t need much equipment to get you into the world of hiking. But soon enough, as you gradually advance and your hiking trails become longer, you’ll start searching for new equipment that will make longer hikes easier. Take the hiking poles as an example, I never thought that I would be using them, and now I almost can’t live without them and my body is grateful for using them. The same goes for some other pieces of equipment.
So here’s the list of some basic hiking equipment you might want to have during your hikes:
Why You Need Them: Proper hiking boots provide ankle support, grip, and comfort on uneven terrains.Features to Look For: Waterproof material, good traction, and breathable fabric.
Why You Need It: A well-fitted backpack helps carry essentials like water, food, and extra clothing.Features to Look For: Adjustable straps, hydration pack compatibility, and multiple compartments.
Why You Need Them: Reduce strain on knees, improve balance, and assist in uphill climbs.Features to Look For: Adjustable height, lightweight material, and comfortable grip.
Why You Need It: Staying hydrated is crucial during hikes to maintain energy levels.Features to Look For: BPA-free materials, large capacity, and leak-proof design.
Why You Need Them: Helps you stay on track, especially on remote trails.Features to Look For: Waterproof maps, easy-to-read compass, and GPS with offline capabilities.
Why You Need It: Protects against sun, rain, and temperature changes.Features to Look For: Moisture-wicking shirts, insulating layers, and waterproof jackets.
Why You Need It: Essential for treating minor injuries, blisters, and emergencies.Features to Look For: Bandages, antiseptic wipes, pain relievers, and emergency blanket.
Why You Need It: Useful for cutting, repairing gear, and food preparation.Features to Look For: Foldable design, durable material, and safety lock.
9. Snacks and Energy Food
Why You Need It: Provides quick energy and prevents fatigue during long hikes.Best Options: Trail mix, energy bars, dried fruits, and nuts.
Why You Need It: Helps signal for help in case of an emergency and provides visibility at night.Features to Look For: Lightweight, waterproof, and long battery life.
Why You Need It: Protects skin and eyes from UV rays and sunburn.Features to Look For: UV-blocking sunglasses, wide-brimmed hat, and high SPF sunscreen.
Additional Health Benefits of Hiking
There are much more health benefits of hiking than we mentioned, but we have written about the ones we experienced through our hiking adventures. Let’s talk about a few more:
Hiking Boosts Immune System
Exposure to Fresh Air: Reduces indoor air pollutants and strengthens respiratory health. Exposure to fresh air is always a good idea and can be beneficial alone. Introduce a hiking to i and it can do miracles.Increases White Blood Cell Count: Regular hiking enhances the body’s immune response which can help you fight diseases and infections of all kinds.Natural Detoxification: Sweating during hikes helps eliminate toxins from the body. Not only will you feel good, but you will be free from many bad compounds that can be found in your body.
Improves Sleep Quality
Reduces Insomnia: Physical exertion during regular hiking promotes deeper and more restful sleep. Sleep is one of the most important aspects of our lives and good rest is of the essence for proper body functions.Regulates Sleep Cycles: Exposure to natural sunlight helps maintain a healthy circadian rhythm.Calms the Mind: Spending time outdoors lowers stress which again leads to better sleep.
Enhances Creativity and Productivity
Boosts Brain Function: Walking stimulates cognitive activity and enhances problem-solving skills. Just remember how many times you felt better after a regular walk.Breaks Monotony: Hiking offers a mental refresh, increasing motivation and focus, and adds a bit of fresh perspective in your life.Encourages New Perspectives: Experiencing nature sparks creativity and inspiration and pushes you to discover more about the world around you and yourself as well.
Before you venture into the hiking adventures
As you can see from this article and the study we have linked, there are many health benefits of hiking. You probably knew about many of them. It’s similar to any other outdoor activity. Just remember, if you are new to hiking, start your journey gradually and introduce longer and harder hikes as you improve over time. For me, hiking is, and always will be one of the best activities I tried so far. A lot of it lies in its simplicity. There is no special equipment needed for the common hikes and there’s nothing stopping you from starting to hike right now. So start if you haven’t already.
Enjoy your hike and harness all the health benefits of hiking.
