Hiking is more than just a leisurely walk—it’s a full-body workout with a ton of physical and mental benefits! Because the benefits of hiking extend beyond simple exercise, it’s easy to see why it’s a popular activity among people of all ages and fitness levels.
Remember, this is a fun exercise, which means you don’t have to be on an extreme mountaintop; it can be on relaxing trails in a forest near you. Hiking strengthens muscles, improves mental clarity, and enhances overall well-being by connecting you with nature. With each step, you’re boosting cardiovascular health, burning calories, and reducing stress, making hiking a powerful way to support both body and mind.
Understanding the health benefits of hiking
There are so many health benefits of hiking; not all are physical! It is one of the best low-impact workouts because people of all fitness levels can take part. Plus, it gets you into nature!
Here are some of the benefits of hiking:
- Cardiovascular Health: Regular hiking lowers blood pressure, improves endurance, and enhances circulation, reducing the risk of heart disease.
- Stress Reduction: Fresh air and nature exposure help lower cortisol levels, reducing stress and promoting relaxation.
- Weight Management: Hiking burns calories and increases metabolism, making it an effective exercise for weight loss.
- Social Connection: Group hikes encourage community engagement and provide motivation.
- Other Benefits include improved balance, stronger bones, and enhanced lung capacity.
Hiking benefits for total body fitness
Unlike focusing on one muscle group at the gym, hiking engages multiple. This improves both strength and endurance in the body! When you are hiking, you are actively engaging your core. You are keeping your balance and holding your posture, which all starts in your core muscles. Meanwhile, your cardiovascular health also benefits because hiking improves circulation in your body, which helps lower the risk of heart disease and other heart implications. Of course, we can’t forget the positive impact on your lower body during a hike. This type of movement targets your quads, glutes, and calves, improving leg strength and endurance!
Does hiking build muscle?
Yes! Hiking engages major muscle groups, particularly in the legs and core. Walking on inclines or rocky paths or carrying a backpack adds resistance, helping build strength in the lower body. Compared to other exercises, hiking provides natural resistance training, making it effective for muscle toning and endurance building.
Benefits of hiking for mental health
Hiking isn’t just great for the body—it’s also a powerful tool for mental well-being. It’s like a 2-for-1 deal! Here are some of our favorite ways it can boost our mental game:
- Reduces stress hormones: Time in nature lowers cortisol and promotes relaxation.
- Enhances mindfulness: Walking through scenic trails allows for mental clarity and taps us back into the present moment. Sometimes, all we need is some peace and quiet!
- Boosts mood: Releases endorphins, reducing anxiety and improving overall happiness.
Is hiking good for weight loss? Key factors to consider
Hiking is an excellent exercise for weight loss, thanks to its calorie-burning potential. The number of calories burned depends on terrain, speed, and weight. A moderate hike can burn 300-400 calories per hour, showcasing the impressive hiking benefits for weight management. Plus, once you get comfortable on the trail and begin to take on more intense trails or walk at a higher speed, you will burn more calories! You should also consider that carrying a backpack applies more weight, which will build more muscles over time. Unlike running or cycling, hiking builds endurance with less impact on joints, making it a sustainable weight loss activity.
Beyond fitness: the surprising hiking benefits for your lifestyle
Hiking offers more than physical health—it enhances overall lifestyle quality. Here are a few of the ways it can be beneficial outside of building muscle and cardiovascular strength:
- Social connections: Join hiking groups, meet like-minded people, and foster friendships.
- Environmental awareness: Learn about ecosystems, wildlife, and conservation efforts.
- Adventure & exploration: Experience new landscapes, challenge yourself, and break the routine.
- Better sleep quality: Aligns the body’s natural circadian rhythm with nature, improving sleep
Tips for reaping the most health benefits of hiking
If we have sold you on the idea of hiking, it is best to give you all of our tips so you can be as prepared as possible! Make sure to invest in sturdy hiking shoes, weather-appropriate clothing, and a quality backpack – your gear is essential! Before you set out, you’ll need to make sure you have packed proper hydration and protein-rich snacks to boost your energy throughout the day. As always, check trail conditions and weather forecasts and carry a map or GPS. Accuweather is a great site to check out for forest conditions! Plus, if you are a beginner, just remind yourself that you can (and should) start with short trails. You have time to explore the bigger trails later on!
FAQs
Is hiking good exercise?
Yes! Hiking improves cardiovascular fitness, strengthens muscles, and enhances endurance while being a low-impact alternative to running.
What are the top health benefits of hiking?
Hiking boosts heart health, builds muscle, aids weight loss, reduces stress, and improves mental well-being.
Does hiking build muscle, or is it just cardio?
While hiking is primarily cardio, it also strengthens leg and core muscles, especially on inclines or when carrying extra weight.
How often should I go hiking to maximize its benefits?
Aim for at least 2-3 hikes per week to see improvements in fitness, endurance, and mental health.
Can beginners experience the full health benefits of hiking?
Absolutely! Even short, moderate hikes provide significant physical and mental health benefits. Start small and build endurance over time.
References
- Admin, A. (2021, August 6). Health benefits of hiking. American Hiking Society. https://americanhiking.org/resources/health-benefits-of-hiking/
- Maric, F. (2024, November 25). Does rucking build muscle? - RuckingBasics.com. Jason Vaught Site. https://ruckingbasics.com/articles/does-rucking-build-muscle/
- Harvard Health. (2019, July 1). A 20-minute nature break relieves stress. https://www.health.harvard.edu/mind-and-mood/a-20-minute-nature-break-relieves-stress
- Sklar, M. (2024, April 29). How many calories does hiking burn? Backpacker’s Pantry. https://backpackerspantry.com/blogs/news/how-many-calories-does-hiking-burn?srsltid=AfmBOop5u2HF5JVsjwHVgEMXm_LNYDZHanSH4x9WXhqnJJ3og-gT1fBC