There’s nothing quite like the feeling of reaching the summit of a mountain after a long day of hiking. The sense of accomplishment, the stunning views, and the physical and mental benefits of being in nature make hiking a beloved activity for people all over the world – myself included, of course!
Keep reading to learn why so many people enjoy hiking, the benefits it brings, and some tips and suggestions for those new to the activity.
The benefits of hiking
There are many benefits to heading out into the outdoors for a day (or weekend!) of trail hiking. Beyond seeing breathtaking views and exploring a place that is new to you, planning a trip like this can benefit you physically, mentally, and socially.
Here are some of the research-backed reasons that this is my favourite hobby:
Physical health & Fitness benefits
According to Julie Corliss, Executive Editor at the Harvard Heart Letter, hiking is a great way to improve your physical health and fitness. The cardiovascular workout you get from walking or climbing for extended periods of time can help to improve your overall fitness, strengthen your leg muscles, and engage your core. Hiking can also improve balance and coordination, as you navigate uneven terrain and navigate obstacles.
Plus, depending on the type of hiking you like to do, you may head out on long trails or overnight excursions. This means you will be active for a long period of time while also carrying your supplies in your pack. The physicality of this may seem daunting, but the journey is so rewarding that the exercise is totally worth it!
Mental benefits of hiking
In addition to the physical benefits, hiking also has numerous mental benefits. Being in nature has been shown to reduce stress and improve overall well-being. A study by Stanford University also found that spending time in nature can reduce depression and anxiety, too.
Honestly, I can also personally state that hiking has been the place where I’ve worked through my deepest stresses, addressed traumas, and is my go-to method of stress release. When life gets a bit much, you can find me in the mountains!
Hiking can also provide a sense of accomplishment and boost self-esteem, as you work towards a goal and push yourself to reach the summit of a mountain or complete a long trail. It’s also a great way to clear your mind and unplug from the distractions of daily life.
Social benefits of hiking
Anyone who knows me knows I really love a good solo hike. Like I said above, my time walking is my time to destress, work through my thoughts, and contemplate my current goals. But, hiking can also be social, too! And, if you’re just starting out, heading out with friends is a great way to become comfortable with the activity.
Walking in nature together is a great way to spend quality time with friends and family, or to meet new people through organized group hikes. There are lots of online communities dedicated to bringing hikers together, especially groups for women. I’ll write more about safety while hiking alone later in this post.
If you go on a group hike, I can promise you will meet lots of interesting people! I’m still in contact with the people that I did the Camino de Santiago with as well as those I trekked the Salkantay Trail with in Peru.
Tips for beginner hikers
Ready to start enjoying the benefits of hiking? Here are some tips to ensure you have a great time while also being safe on the trails.
1. Start small
If you’re new to hiking, it’s important to start small and gradually work your way up to longer and more challenging trails. Don’t try to tackle a 30-kilometre hike on your first outing, for example. Start with shorter, easier trails and build up your endurance and strength as you become more comfortable with the activity.
Rather than jumping right into back-country hiking trails, I suggest checking out a local park trail or state park with an easy hiking trail. You might also consider a short hike to a historic site or panoramic views, or even spend a day chasing waterfalls! There are many short trails around that are perfect for dipping your toes into hiking while still giving you rewarding views.
Apps like AllTrails are great for determining if a specific hike fits your current abilities. Be mindful to read the reviews from trail users, too, because even though the app is pretty reliable the trail conditions can make things difficult if you head out too early or late in the season!
I also love that you can download the trail map. It takes the stress out of navigating during a longer hike, letting you better enjoy your outdoor adventure (especially on a longer hike!). And, for those learning to navigate in the backwoods, you can use the live map to track where you are. It helps you get a feel for understanding elevation, too.
2. Pack the proper gear
Proper gear is essential for a successful hike, no matter the difficulty or length. Weather can change abruptly and accidents can happen anywhere, so make sure you are always prepared with adequate gear and emergency supplies.
Check out my essential day hiking gear list here!
Investing in a good pair of hiking boots, hiking socks, and other necessary gear (such as a backpack and water pack) can make a big difference in your comfort and safety on the trail. I’ll publish a post soon with my favourite gear, so be sure to keep your eyes out for that if you’re trying to figure out what’s worth investing in as a beginning hiker.
It’s also a good idea to dress in layers, as the weather can change quickly in the mountains. I always bring both shorts and long pants, a thin rain jacket, and thermal layers if hiking in colder months. Even if it’s 30 degrees, you’ll need long pants should you run into stinging nettle, for example! Also, bring extra socks in case your feet get wet – You want to avoid blisters at all costs.
No matter where you go, you should always carry the ten essentials: Navigation equipment, a headlamp, sun protection, basic first aid materials, a knife, fire starting materials, emergency shelter (like a bivy), extra food, extra water, and a change of clothes. Read more about these essentials at REI.
3. Plan ahead
Planning is also key for a successful hike. Research the trail you’ll be hiking, including its length, difficulty level, and what to bring. Make sure you have enough food, water, and any other essentials for the duration of your hike (plus extra for emergency).
It’s also a good idea to let someone know your plans and when you expect to be back, in case of any emergencies. I always send someone the trailhead location before heading out and send a “heading back now” text once I return to service, especially when I head out alone.
4. Pace yourself!
It’s important to pace yourself on the trail, especially if you’re a beginner. Hiking is supposed to be enjoyable, not a race to the finish line. Take breaks as needed and listen to your body.
If you start to feel tired or overwhelmed, it’s okay to turn back or take a break. It’s better to take it slow and steady than to push yourself too hard and risk injury or exhaustion.
And, when facing elevation gain, take your time! The spectacular views at the top aren’t going anywhere, and you will enjoy them a lot more if you take the time your body needs to get there. I like to stop and have an energizing snack like an apple if I’m feeling really burnt out from intense elevation gain. It gives you the boost of energy you need to get to
5. Leave no trace
When you head out into the trail, it’s important you leave it better than you found it. Take nothing but the views, respectfully foraged materials if you’re into wild sourcing food and medicine, and maybe some photos!
Always implement the “leave no trace” principles, meaning that you need to pack out everything you take in. As you’re hiking, you must also practice respect for the environment and the animals that call it home. Don’t take what you don’t need and don’t disrupt wildlife, for example.
I’d love to chat with you about your favourite hiking experiences! Chat with me on IG by clicking the link below.
Conclusion
In conclusion, hiking is a fantastic way to improve your physical and mental health, bond with friends and family, and enjoy the beauty of nature. Whether you’re a beginner or an experienced hiker, there’s something for everyone to enjoy.
So grab your gear, hit the trails, and discover the rewards of hiking for yourself! Don’t forget to start small, have the proper gear, plan your trip, and pace yourself to ensure a safe and enjoyable experience.
Thank you for reading. ♡
References
Health benefits of hiking: Raise your heart rate and your mood, by Julie Corliss
Stanford researchers find mental health prescription: Nature, Rob Jordan
