Health Benefits of Hiking: The Extraordinary Benefits of Getting Outdoors

Young,Woman,With,Backpacks,And,Walking,Sticks,Hiking,In,Nature.

On average, Americans spend 90% of their time indoors. And much of that time is spent sitting, or being otherwise sedentary.

Spending time in nature–especially while hiking–isn’t just refreshing, but incredibly good for your health. Read on to discover the many health benefits of hiking, and how getting outdoors can support and improve many aspects of your well-being.

Why consider hiking?

Hiking is more than a form of exercise; it’s an adventure that uniquely combines the tranquility of nature with physical and mental challenges. Maybe that’s why it’s been growing in popularity in recent years.

In 2022, 58.7 million people went hiking in the U.S. alone, according to the 2022 Outdoor Participation Trends Report. It’s the fourth most popular outdoor activity, after running, fishing, and biking.

Whether it’s a peaceful forest trail or a rugged mountain path, hiking offers a holistic workout unlike any gym routine, providing a sense of freedom and discovery.

In our digitally-saturated world, hiking also offers a rare chance to unplug and tap into the present moment, making it a valuable activity for all ages.

Martin Pazzani, author of Secrets of Aging Well: GET OUTSIDE, calls hiking the “fountain of youth.” He sees hiking as a unique source of physical and cognitive benefits that are unmatched by gym workouts.

Here are some key ways hiking can improve your physical well-being.

Cardiovascular and muscular strength

Because it involves traversing varied terrain, hiking is an excellent cardiovascular workout, strengthening the heart and muscles.

It elevates your heart rate and emphasizes strong leg movement, which promotes angiogenesis–the growth of new capillaries. More capillaries mean better blood flow and oxygen delivery to muscles, which translates into improved physical endurance and recovery.

Bone health and balance

The weight-bearing nature of hiking strengthens bones as well as muscles, which improves your balance and reduces your risk of falls and injuries.

Weight-bearing activities, like hiking, make muscles and tendons exert tension on your bones. This tension acts as a signal, encouraging the bones to generate additional tissue.

One study found a 23% reduction in fall rates with regular exercise, which could be even higher from hiking rocky, uneven terrain.

Improved respiratory health

Regular outdoor hikes can improve your respiratory health even more than indoor exercises. That’s partly because plants along hiking trails contribute to cleaner air.

In fact, one study showed participants with plenty of greenery in their neighborhoods had a 34% lower risk of dying from respiratory diseases than people with less green neighborhoods.

Vitamin D and immune system boost

Sun exposure during hikes boosts vitamin D production in the body, which is crucial for a strong immune system. It also moderates excessive inflammatory reactions of certain white blood cells, while supporting the production of proteins in immune cells that combat pathogens.

Exposure to harmless microorganisms in nature can also help “train” the immune system, preparing it for more serious infections.

Better sleep

Sunlight exposure supports your body’s natural circadian rhythm. Being exposed to bright, natural light during the day can improve your sleep quality by making you feel more tired at night and reducing the time it takes to fall asleep.

Reduced technological strain

Most of us spend too much time staring into our various screens: computers, smartphones, tablets, and televisions. Disconnecting from screens for a hike helps reduce eye strain and can potentially improve your vision.

Cognitive and mental health benefits of hiking

As previously noted, hiking is just as much a mental exercise as a physical one. Here are some of its impressive benefits for cognitive and emotional health.

Improved memory, focus, and problem-solving

Hiking promotes neurogenesis, or the growth of new brain cells–especially in an area of the brain called the hippocampus.

The hippocampus is essential for memory, learning, and cognitive function. Neurogenesis in this brain region not only boosts your ability to focus and remember things in the present, but also fights age-related decline.

The challenges involved in hiking further benefit the hippocampus by stimulating multiple mental processes at the same time. For instance, when you’re hiking, you carefully watch where you step, and choose which trail you take. This is like strength training for your brain.

According to a 2012 study, exercising in cognitively challenging environments like wild terrains, which require spatial navigation and close attention, is more beneficial than routine gym workouts.

Taking a break from screens while hiking also helps reduce mental fatigue, leading to a clearer, more focused mind.

Mental health and mood stabilization

Studies have linked the combination of physical activity and nature exposure during hiking to improved mental health.

Regular outdoor activity–even just two hours a week–can elevate your mood, increase energy, and reduce symptoms of anxiety and depression by maintaining healthier serotonin levels.

Mindfulness and stress reduction

Hiking trails provide tranquil settings. This, combined with the challenge of navigating varied terrains, can induce a state of mindfulness, or paying judgment-free attention to the present moment.

Studies show that mindfulness is an effective way to reduce stress and increase mental clarity. And the informal mindfulness practice involved during a hike might be even more beneficial than more formal indoor practices.

Martin Pazzani’s research involving over 100 hikers aged 50 to 80 confirmed these benefits. He found these participants to be more energetic, optimistic, and resilient, crediting hiking with their ability to overcome life’s challenges–even into their later years.

As we’ve discovered, the benefits of hiking in nature extend far beyond those of traditional indoor exercises. Yes, it’s a workout. But it doesn’t just build physical strength; it helps you get more in touch with nature, boosts your immune system, protects cognitive health, and supports emotional wellness.

Whether you’re taking your first steps into the world of hiking or continuing your journey, the trails await.

References:

Getting Outside is the New 10,000 Steps | AP News

The National Human Activity Pattern Survey (NHAPS): a resource for assessing exposure to environmental pollutants

Indoor Air Quality | US EPA

2022 OUTDOOR PARTICIPATION TRENDS REPORT

Outdoor Participation Report

A Systematic Review of the Psychological, Social, and Educational Outcomes Associated With Participation in Wildland Recreational Activities

Hiking – PMC

Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches – PMC

Influence of Adolescents’ Physical Activity on Bone Mineral Acquisition: A Systematic Review Article

Evidence on physical activity and falls prevention for people aged 65+ years: systematic review to inform the WHO guidelines on physical activity and sedentary behaviour