The Rise Of Hiking: Exploring Its Health Benefits And Popularity During Covid-19

Before Covid-19, the popularity of hiking was declining among both adults and children. However, the pandemic has sparked a renewed interest in this outdoor activity, with more people than ever taking to trails and experiencing the beauty of nature. Hiking offers not only a chance to get outside but also numerous physical and mental health benefits for those who participate.

The experience of hiking is quite different from a simple stroll around one's neighborhood. Many hiking routes feature uneven and rocky terrain, with changes in elevation such as hills or valleys. Additionally, hikers often wear specialized footwear like hiking boots, which can be heavier than regular shoes, providing the necessary support for rugged landscapes.

These variations in terrain and equipment lead to a higher energy expenditure during hiking compared to walking on flat surfaces. As we navigate uneven paths, our bodies engage more muscles to maintain balance and stability. This increased activity results in more calories burned, making hiking an effective way to exercise.

Understanding the Energy Expenditure of Hiking

Studies show that walking briskly at approximately 5 km/h can use up to four times as much energy as sitting down. In contrast, hiking through fields and hills can consume over five times that amount! This means that you can easily meet the recommended 150 minutes of moderate to vigorous physical activity each week without needing to run or go to the gym.

The benefits of regular exercise, especially through activities like hiking, are well-documented. Engaging in physical activity can improve overall health, enhance sleep quality, and aid in stress management. Moreover, regular exercise can significantly reduce the risk of developing chronic diseases such as dementia, type 2 diabetes, cardiovascular diseases, depression, and certain types of cancer. Interestingly, some research even suggests that hiking may help improve hypertension in older adults.

Hiking's Accessibility and Health Benefits

Even for individuals with pre-existing health conditions, hiking can be beneficial. Research indicates that hiking can lead to weight loss and improved cardiovascular health among pre-diabetic adults, ultimately lowering their risk of developing type 2 diabetes. Hiking also helps enhance muscle strength, balance, and flexibility, particularly for older adults dealing with obesity. Even those struggling with balance or joint issues can enjoy hiking, as using trekking poles can alleviate pressure on the legs.

Another popular variation of hiking is Nordic walking, which involves using trekking poles to engage the upper body and increase workout intensity. This form of exercise has been shown to enhance cardiovascular health, promote weight loss, and build muscle strength, benefiting both those with and without pre-existing health conditions, including Parkinson's disease.

A unique aspect of hiking is its classification as “green exercise.” This term refers to the additional health benefits gained from exercising in nature. Research has shown that participating in outdoor physical activities can lower blood pressure and significantly improve mental well-being, enhancing mood and reducing depression more effectively than indoor exercise.

Encouraging Outdoor Activities

Healthcare professionals are increasingly recommending hiking as a low-cost method to enhance health and well-being. Initiatives like green prescribing are being evaluated by organizations such as the National Health Service in England, where patients are encouraged to engage in outdoor activities, such as hiking or gardening, to improve their mental and physical health.

Even if you are new to hiking, getting started is straightforward. Numerous apps are available that can assist you in navigating trails and finding suitable routes. These apps typically utilize GPS technology and are user-friendly, making them accessible even for those with a poor sense of direction.

Getting Involved in Hiking

If you’re looking to dive into hiking, consider taking on the 1,000-mile challenge, encouraging individuals to walk 1,000 miles in a year. This initiative has motivated many people, including families, to stay active, particularly during the pandemic.

For families or those seeking a more interactive way to enjoy nature, geocaching can be an exciting option. This activity involves following a GPS route to find hidden boxes or trinkets, offering an engaging way to explore the outdoors while tracking your finds using an app. Geocaching is a global phenomenon, making it possible to participate almost anywhere in the world.

Hiking is an excellent way to stay active and improve overall mental and physical well-being. As many continue to vacation locally this year, hiking provides a fantastic opportunity to escape from home and discover new sights.

Lindsay Bottoms is a reader in exercise and health physiology at the University of Hertfordshire. This article first appeared on The Conversation.