The demands of today’s world, with digital screens and office work and meetings, can make outdoor time feel like a squeeze. But the many benefits of hiking—mental and physical—show us that it’s important to carve out time to recreate outdoors and connect with nature. Some researchers1 have even found that spending time in nature, regardless of exertion level, can result in lower heart rates and decreased feelings of anxiety.
Hiking can conjure up mental images of scaling mountains and braving dangerous outdoor elements—but you don’t need to go to extremes (seriously, “soft hiking” is a thing). Visiting a local trail or nearby state park is enough to help your mind and body. Beyond the beautiful scenery and fresh air, the benefits of hiking include some impressive fitness boosts: It’s seriously good exercise and can help improve your overall physical health.
The differences between hiking and walking
Although they’re similar, there are some nuances that separate walking from hiking. According to Colorado-based Patricia Cameron, founder and executive director of Blackpackers, a hike is a walk in the great outdoors—it doesn’t have to involve mountains. Walking is a motion that moves your body from place to place, regardless of the setting. Hiking is the act of walking on a trail or route that winds through nature. The intensity of the movement isn’t what defines hiking; both leisurely strolls and power hikes qualify.
Physical benefits of hiking
Building muscle: Hiking builds and strengthens muscle in key groups all over the body. Calum Fraser, Australian physiotherapist, explains how hiking on uneven surfaces activates muscles greater than walking on flat areas.
Improved cardiovascular health: Hiking can raise your heart rate, improve cardiovascular fitness, enhance lung functionality, and improve blood flow through the body.
Better balance: Hiking on rough terrain challenges your balance and trains your body to maintain equilibrium under different circumstances.
Better metabolic health: Hiking can improve metabolic efficiency for up to 14 hours after a hike, leading to better health markers such as blood pressure and body composition.
Preventing disease: Hiking can help decrease the risk of developing conditions like Type 2 diabetes and heart disease.
Improved sleep: Time spent hiking can help regulate circadian rhythms, leading to better sleep patterns.
Healthy aging: Hiking can benefit muscle mass and physical health in older adults.
Mental benefits of hiking
Improving mental health: Nature walks can decrease activity in the brain associated with developing depression. Slowing down to take in the natural environment on hikes can put you in a more relaxed state.
Calming and centering effect: Hiking is calming and helps connect with wildlife and nature, providing a sense of tranquility.
Social connection: Hiking can be done solo or with a group, offering opportunities for social interaction and connection with others.
