How to Hike Your Way to Health

This is a guest post written by Caroline, a blogger for eHealth Informer , a blog platform providing expert advice, research and tips to give you the inspiration you need to achieve your health goals.

You don’t have to hit the gym to get in some quality fitness. In fact, all you need to do is lace up a pair of sturdy shoes, get some trekking poles , and take a hike. While the dictionary definition of a hike is a long walk, for most people, hikes are so much more. A hike provides a nice respite from the daily grind and also doubles as good aerobic exercise. The best part is anyone can start now!

Getting Started

The best seasons to go hiking are generally spring and fall due to the cooler temperatures and, of course, amazing colors. With that said, any season is good. If you prefer a quieter environment, winter is a great time to go, although you’ll have to bundle up. The trick is to be well prepared. To do so:

Wear appropriate clothes and shoes. You’ll be walking over rough terrain for an hour or longer, so shoes are the most important aspect when preparing for a hike. Find something that offers excellent tread, ankle support and a good sole. Your feet will thank you later. In terms of clothes, wear something appropriate for the weather and bring an extra backpack to store away additional layers in case the temperature or weather changes.
Stay hydrated. Bring a beverage that has some sodium in it for better fluid retention if you plan on hiking for a long time. If not, water should be fine.
Start slow. Go at your own pace when you start out. It might seem silly—after all, you’re just walking, right?—but if you’re not used to getting much exercise, hiking can be quite a workout, especially on steeper hills. So go slow and take breaks when you need to. Don’t forget to enjoy the scenery!

Why Hike?

Regardless of how fast you go, hiking provides important cardiovascular benefits. It can reduce your blood pressure, lower your risk of Type 2 diabetes and even reduce the risk of certain types of cancer. Of course, it also helps with weight control. An hour of hiking can burn around 400 calories. Surprisingly, it can also keep you limber and mobile if you have arthritis or osteoporosis.

For added exercise, you can use trekking poles to help work out your upper body muscles. The best part is that it knocks out your two weekly requirements for aerobic and muscle training so long as you get in a few hours.

Hiking also offers psychological benefits as well. Being out in nature takes you away from everyday stresses. After a couple-mile hike, experts found people felt more relaxed with a greater feeling of well-being than before.

The American Hiking Society offers trail maps and even suggestions for day hikes near you. You can easily find one that suits your experience level. There are also various hiking groups you can join if you’re looking for a more social way to hike. If you’re traveling, you can still access your favorite hiking websites via a Virtual Private Network .

Up the Ante

Once you’ve acclimated to hiking, you can challenge yourself even further by speed hiking. This sport combines the benefits of fast-paced aerobic exercise with muscle-strengthening benefits. To gain the most benefits, you should try to average around four to five miles an hour versus the standard two. It might seem quite fast, but at this speed, you start gaining even more cardiovascular benefit. Higher speeds can mean more injuries, so make sure you keep a good eye on the path for any obstacles.

If you don’t want to go faster, you can always increase how often or how long you hike. As with any exercise, your body gets used to the routine. So if you’re looking to get the most out of your hikes, try to vary it with the type of hikes you do. Mix in some more challenging hikes with easier ones. Not only will it help out with your fitness, but it will also keep you from getting bored.

Most of all, remember to hike your own hike! You don’t have to match the speed of others around you. Keep your own pace and choose the paths that suit you the most in your journey.

What are your favorite spots to hike? Let us know in the comments below.

About the author: When she’s not writing articles, Caroline has her boots laced for great outdoor adventures. Even still, she’s never too far away from her tech so she can find the best trails, meet up with fellow hikers, and take pictures. You can follow eHealth Informer on Twitter .