Each decade, the population becomes more involved with the concept of health. Over the last 50 years, people have gradually converted to a healthier diet and lifestyle. Statistically, the health trends in the last 50 years have globally increased the average life expectancy. Choosing a hobby that keeps you in good shape is the key to living a healthy lifestyle. Hiking is an incredible extracurricular that benefits your mind and body in countless ways. Hiking allows you to connect with the earth on a personal level. This activity inspires you to push personal limits, which creates a stronger body and mind. The 7 major benefits of hiking include weight loss, increase of muscle mass, healthier joints, a healthier heart and cardiovascular system, reduction of stress and anxiety, lower risk of depression, and a clearer headspace. There are various other benefits of hiking that make it a great activity for everyone.
Weight Loss
The CDC states that hiking burns more calories than any other physical activity. Hiking is defined as a long walk on natural terrain including frequent elevation changes. Hiking requires a steady trek, usually on an incline or decline. This activity is a form of cardio, which increases the heart rate and results in the body using calories for energy. As calories are burned, your body becomes leaner and lighter. Compared to other cardio, hiking burns calories at a faster rate. On average, a person can burn 250 calories per hour walking on a treadmill. Additionally, a person can burn 435 calories an hour by hiking. This statistic shows that it is possible to burn 74% more calories per hour by hiking at the same pace. This is an average statistic, which varies depending on the length of the hike, weight of your backpack, etc. The physical requirements of a hike target specific parts of the body including fat held in the stomach region. If you’re wondering if hiking can flatten your stomach and help you lose weight, the answer is yes!
Build Muscle
In addition to weight loss, hiking also builds lean muscle. Aside from the weight of your backpack, a hike is entirely calisthenic. Calisthenics is a type of workout that does not use weights, but instead uses your body weight to build muscle. Sit-ups and push-ups are a great example of calisthenics. Hiking is another example that allows you to build lean muscle while enjoying nature. Lean muscle is defined as muscle with less fat inside of and surrounding it. The muscle groups that are targeted during a hike include the glutes, abs, hips, calves, hamstrings, and quadriceps. In straightforward terms, that means the front and back of your thighs, your butt, your stomach, and your calves. Although the primary muscle group used is the legs, hiking can be considered a full body workout. This activity tones and strengthens your legs, but the trek will also work your upper body and torso. Coupled with the weight loss benefits of hiking, this activity is a fun way to enjoy the outdoors and reach your fitness goals.
Joint Health
Similarly, hiking also creates stronger joints. Joints are defined as the location where two bones meet in the body. An example of a joint would be your knee, where the leg bones meet and the limb is able to bend. The younger population may not always think about their joint health, but it is a substantial part of overall well being. As the body ages, the amount of fluid in the joints that keeps them mobile decreases, causing stiffness and pain. One of the best ways to proactively improve joint health is by hiking. As hiking strengthens your muscles surrounding the joints, those muscles will keep the joint mobile and stabilized. These physical movements are also reported to be a great exercise for people with arthritis. Hiking will provide valuable long term benefits on the body that will supply years of adventure.
Heart and Cardiovascular Health
Cardiovascular health refers to the heart and surrounding blood vessels. Cardiovascular health is an important aspect of fitness to prevent certain diseases and cancers regarding the heart. Since hiking requires a great deal of walking through different elevations, your heart simultaneously works harder to pump more blood to your body. The harder your heart pumps, the more oxygen and nutrient filled blood reaches your extremities. Hiking specifically benefits the heart by pumping blood to smaller vessels to keep them from obstructions over time. There are also benefits that support mental health alongside heart health. As your brain experiences more stress, your heart can be affected. High stress levels can be damaging to the cardiovascular system, and hiking is a targeted method to eliminate stress in the mind which reduces risk of disease and certain cancers.
Reduce Stress and Anxiety
Hiking is scientifically proven to enhance your mental health. Hiking provides two fundamental solutions including spending time in nature and exercising. Spending time in nature releases cortisol and adrenaline hormones from the brain. These hormones are reported to be directly related to stress. Connecting with nature is a great way to take a deep breath, and just enjoy the view. Getting some fresh air will also increase levels of serotonin in the brain by supplying more oxygen. Simply spending time in nature will decrease over-thinking habits and clear your mind of stress. In terms of fitness, any type of exercise releases endorphins in the body that reduce anxiety. Exercise is another way to reduce anxious tendencies in the mind. Hiking is a nature-based workout so you’ll be sure to notice mental benefits after your adventure.
Lower Risk of Depression
There is no better feeling than reaching the top of the mountain. The feeling of finally reaching the summit after hard work and discipline makes you proud of yourself. The endorphins released from exercise pairs with serotonin to create the perfect blend of relaxation and satisfaction. When you reach the top of the mountain, you feel invincible. You know how hard you pushed your body and you finally made it when at times, you weren’t sure if you could. The summit is great but you wouldn’t get there without all of the scrambles and views along the way. This is a concept that directly correlates to life. The message is to always enjoy the journey, and know that if you keep pushing, you’ll reach the goal. Completing a difficult hike is rewarding, and full of many lessons. Hiking is a great way to put your life into perspective, and to practice gratitude and mindfulness. These are great methods to reduce symptoms of depression.
Clear Your Mind
Spending time in nature is proven to clear your headspace. Daily life is full of stress and things to think about. Most times we are tired just from everything we have to think about. As we age, we statistically become more stressed and less creative. Our creativity isn’t gone, it’s just buried beneath all of the other sh*t we have to deal with as adults. The best way to combat this feeling is through spending time in nature. It is a great way to reconnect with the earth, enjoy the feeling of the sun and wind on your face, and to forget about the stress. Day to day stress can linger in your mind, causing overwhelming thoughts and brain fog. Hiking is proven to relieve your mind. The healthier your brain is, the better you can use it. Hiking is a great activity if you’re feeling overwhelmed and need some space to breathe.
If you were looking for a sign to improve the health of your mind and body, here it is. Hiking is an all in one activity that benefits various parts of your life, and there aren’t any restrictions! Anyone can hike. As time progresses, people are becoming more and more passionate about health. Recent studies and information show that there are an increasing amount of factors negatively affecting our bodies and minds. Hiking provides so many proven benefits and makes you feel good. From weight loss to reducing anxiety and depression, this is an all in one workout.
How to Get Started
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Linked below are my most used basic hiking essentials to get you started on your mental and physical health journey!
The Camelbak Eddy water bottle is durable and convenient for any activity. At 32oz capacity, this bottle provides plenty of water for a day hike.
A waterproof backpack is essential. At 60L of capacity, this pack will hold everything you need while keeping it dry in case of inclement weather.
A good pair of hiking boots will keep your feet dry and blister free on the trail. The Columbia Newton Ridge hiking boot is waterproof and affordable, which is a great option for a beginner.
If you plan to camp, always bring a light but reliable sleeping bag. I prefer a mummy style sleeping bag because it is lightweight and easy to transport.
If you hike with a dog, pack a med kit. Since most dogs can’t wear hiking boots, their paws are subject to minor cuts and scrapes on the journey. Paw wax is also an effective precautionary measure that I use for Luna on every hike to protect her paws from heat, cold, and dryness. If you do not hike with your pet, a basic human med kit is always necessary.
I am not a medical professional. This information is from experience and should not be substituted for any type of medical advice. If you have any questions about your health, contact a medical professional.
If you liked this post, let me know! I’d love to hear your experiences and opinions!
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