Usually when we think of fitness, the first thing that comes to mind is gym-based or home-based exercise routines. Maybe we think of lifting weights, or perhaps working with a personal trainer. We might envision fitness classes, such as those focused on HIIT or isometrics. Or, maybe we think of running on a treadmill or riding on a stationary bike.
But there’s another type of workout you might not have thought of before: hiking. Hiking is more than just a recreational activity. It’s filled with fitness benefits that we rarely associate with this fun way to pass the time. Read on to learn more about the benefits of this form of exercise.
Cardiovascular Benefits
Hiking is a great way to achieve cardiovascular benefits, which include lowering the risk of heart disease and reducing your blood pressure. Of course, to achieve these benefits, you’ll need to make sure you hike at a quick pace to raise your heart rate. A leisurely stroll through the woods might be a good place to start, but if you want to see fitness benefits from this activity, you’ll need to make sure to raise the intensity of your effort.
What is the ideal heart rate you should aim for to see cardiovascular benefits from hiking? This differs by age group. For example, according to the American Heart Association, those in their 20s should aim for a heart rate of 100-170 beats per minute, while those aged 40-45 should aim for 90-153 beats per minute, and those ages 65-70 should aim for 78-132 beats per minute. Be sure to take a look at the AHA recommendations for your age group before starting an exercise routine. This will help to ensure that you not only achieve your desired fitness benefits, but also that you do so safely.
Core Body Fitness
Another benefit of hiking is that it can help you achieve core body fitness. This means you activate your abdominal and other trunk muscles while exercising. The reason why hiking is so great for core body fitness is because it requires you to keep yourself in balance as you walk over uneven terrain. Of course, this assumes you are not limiting yourself to paved trails. If you are, you might want to venture off the paved path occasionally to reap more core body benefits.
Dr. Aaron L. Baggish with Massachusetts General Hospital noted that hiking offers more benefits for core body fitness than walking on a treadmill or riding on a stationary bike. This is because of the lateral movements required in hiking. As compared to the more straight-line motions involved in walking on a treadmill or riding a stationary bike, the lateral motions required in hiking are more effective at engaging your core muscles.
Improved Strength
In addition to the benefits related to cardiovascular and core body fitness, hiking can help in strength training, as well. You’ll notice these benefits particularly in the leg muscles. This is because with each step you take, you’ll engage all of your major leg muscles. And, if you include hills in your hikes, you can achieve a similar workout to stair climbing, depending on the steepness of the hills you encounter. Dr. Joel Martin of George Mason University was noted as saying that going both uphill and downhill on a hike is beneficial for your glutes, hamstrings, and calves.
However, your leg muscles aren’t the only ones that can be strengthened from hiking, especially if you add modifications as you hike. For example, by carrying hiking poles you can engage your arms in the activity. And, if you tackle particularly challenging terrain, you can use your arms to help you climb over obstructions, such as fallen trees or boulders, over the course of your hike.
A Better Mindset
A final benefit from hiking comes in the form of benefits to your mindset. We know that spending time in nature boosts our mental fitness, and since hiking is an outdoor activity, we can expect to benefit from the exposure to nature. Some of these expected mental benefits include reduced fatigue, a better ability to pay attention, improved self-esteem, decreased anger and frustration, and less anxiety, to name a few. In addition, people have reported spiritual benefits from spending time in nature, which include feeling uplifted or transcendent.
The experts all note that such benefits to your mindset can come from hiking in particular. As such, hiking is a great way to achieve a true whole body workout. This means not only your body will benefit, but the rest of you will, too.