Benefits of Hiking: Physical, Mental and Beyond

How do you feel after you go for a hike or spend time outdoors? Do you feel less stressed, more focused and more relaxed? If so, that is not a coincidence. Or maybe you haven’t tried hiking, yet you are intrigued by what it has to offer.

Hiking offers a variety of benefits, both physical and mental. Some benefits may be immediate (such as reduced blood pressure and stress levels, heightened focus, and increased immunity), and other benefits may develop over time, such as weight loss and decreased depression.

Hiking is cardiovascular, providing heart health benefits while improving blood pressure and blood sugar levels. It increases leg strength, builds core stability, and enhances balance. The more technical the terrain, along with an increase in climbing intensity, the more balance and core strength are required engaging more muscles to manage the steeper terrain. As you climb, the larger leg muscles are activated (such as the quadriceps, glutes, hamstrings, and calves), and on the descent, your glutes and quadriceps work hard to prevent you from falling forward on the decline. Uneven terrain means many smaller stabilizing muscles are used, increasing stability and overall balance.

Research suggests that hiking mountainous areas with altitude differences can increase feelings of pleasure, happiness, and calmness while decreasing anxiety and fatigue immediately after hiking. One study showed reduced stress-related responses such as lower cortisol levels (a stress hormone).

Spending time in nature reduces rumination, or the repetitive thought patterns about negative emotions. It can improve mental well-being as well as provide people who live in urban areas the reprieve, they need by reducing negative thought patterns. Some people experience a decrease in subgenual prefrontal cortex (sgPFC) brain activity, which is a part of the brain associated with withdrawal and is linked to rumination for both healthy individuals and those experiencing depression.

Furthermore, being in nature decreases anxiety and includes some benefits such as an increase in cognition and affect, or feelings and emotions. Being in nature also provides the opportunity to be more mindful and present in the moment you’re experiencing, which has been shown to reduce stress and blood pressure.

How to Get Started

Clearly, spending time in nature has the power to make us feel better, both physically and mentally, so what can you do to get started? First, start with shorter hikes on more familiar trails that are near you—this will make it easier for you to get started. Stiffer-soled shoes can help support your feet by providing a more stable grip on uneven and potentially slippery terrain (hiking-specific footwear is ideal). A good pair of shoes can also help prevent ankle injuries or falls as you start hiking (and when you may have less leg strength and overall stability). Ideally, these shoes should be well broken-in to reduce the potential for blisters.

Come prepared with ample fluid and a few snacks (even if you don’t think you will be outside for very long) and be sure to wear clothes appropriate for the weather. Dress in layers to help you stay warm in cooler climates, and be sure to wear sunscreen, even on cloudy days. Have a clear understanding of the route you will take by using a map or an application on your smartphone. Even better, bring a friend along to join you on the hike, which can help make the time more enjoyable and enhance your feelings of connection (which is also important for positive mental health). It is also important to let someone know where you will be hiking in case of an emergency situation. Provide the name and location of the trail and when you expect to return.

Give it a Try

Give hiking a try and see how it feels physically, mentally, and emotionally—if nothing else, it gives you a chance to step away from the screens and technology that characterize daily life and focus more of your energy on nature and your surroundings, which can bring a moment of mindfulness to your day.

*Credit to: Jen Kates, Pn2, NASM-CPT, ACE Certified Health Coach.

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