I believe that hiking is one of the most wonderful forms of exercise and tremendously kind to your body. Hiking falls under the cardiovascular pillar of movement, the other two being strength and flexibility which we will cover in later blogs.

It is so important to find a form of cardiovascular movement that you enjoy so that you do it consistently and reap the benefits. Hiking is a low intensity aerobic form of cardio movement, meaning one relies on the oxygen you breathe to sustain the activity.

The World Health Organisation recommends 150 minutes of exercise weekly. That can be achieved easily by just taking seven brisk 21-minute walks each week.

There are a huge number of benefits to hiking, it’s free and can be done directly from where you live. Of course, it’s wonderful hiking through the countryside, but sometimes convenience is best to cement habits. Even if you live in a city, step out of your door and take a walk down the street.

Hiking can reduce one’s risk of diabetes. It helps to control blood sugar levels and increases the body’s sensitivity to insulin. As it’s a full body workout, it’s a great way to burn calories and increase muscle mass. Research shows that after the age of 40 we drop about 1% bone density per year, however exercising slows down how quickly your body loses calcium, which is vital for strong bones. Hiking or rucking (hiking with a weighted backpack) can increase muscle density by activating and engaging the muscles involved, for example, your quads when going up a hill.

Studies have shown that outdoor exercise can decrease anxiety and depression. Movement increases one’s sensitivity to serotonin and norepinephrine, hormones that ease feelings of low mood, anxiety or depression. Seeing clear skies and flowers in bloom, enjoying crunching through leaves and noticing the seasons change, all produce a natural boost in happiness, lifting your mood as well as increasing Vitamin D. Spending time in nature also allows moments of solitude in our busy lives, giving us time to think. All of this in turn helps improve sleep, putting our bodies into a natural circadian rhythm.

If that wasn’t enough evidence that hiking outdoors is good for you, research has shown that the colour green is calming and regulates one’s parasympathetic activity, calming down our flight or fight response. Another reason to get outside! When one moves, the body releases endorphins which are hormones that can reduce pain, so even a gentle walk around the block may eventually lead to reducing or slowing down the progression of osteoarthritis. Increase the intensity by hiking faster, or walk across hilly terrain or on a unstable surface to improve one’s balance.

Not only are there huge health benefits to hiking, but one can hike all year round. You can vary your route for variety and enjoy adventures exploring new locations. Consider joining a local hiking group or creating your own with likeminded friends. Every step you take will be improving your health in the long-term. I always say, treat your body like a house you have to live in for another seventy years!

Some good quality basics are all you need to get started. A great pair of shoes and a waterproof jacket will go a long way in ensuring that you’re not only comfortable, but able to enjoy hiking at any time of year. Here are my personal recommendations to get you started:

Montane Women’s Waterproof Jacket

Women’s Moab Speed 2 GORE-TEX® Hiking Shoes