National Take a Hike Day was launched by the American Hiking Society in 1993 with the mission of “empowering all to enjoy, share, and preserve the hiking experience.” At the core of their beliefs are these simple, yet impactful, values: that we share our love of hiking, that hiking has transformative powers, that all are welcome, that we share the trail experience, and that hiking inspires sustainability.
National Take a Hike Day
Let’s get ready for National Take a Hike Day this Saturday, Nov. 17 by digging a little deeper into how hiking can be beneficial for everyone and how to prepare to hit the trails.
Health benefits
Hiking is exercise. And, exercise has been shown to reduce the risk of heart disease, lower blood pressure and combat diabetes. By improving circulation in the body through exercise, the heart becomes stronger. As our capacity to exercise improves, blood pressure is lowered. And, by remaining active our body is better able to control blood sugar levels and sensitivity to insulin. All these things combined improve our overall health and increase our life expectancy.
But those are just a few of the health benefits of hiking. It also helps tackle obesity. Hiking can be a full body workout and a great way to burn calories. How many? A moderate hike can burn 300-400 calories per hour. However, other factors can increase this amount. Things like the weight of a backpack, the speed at which you hike and the terrain that you cover. Hiking on uneven terrain causes the body to use 28 percent more energy than walking on flat, even ground.
It's not all about burning calories though. Hiking is also a resistance exercise which helps to tone muscles. On a typical trail, you climb to a destination and then descend back down. The uphill climb engages the large muscles in your legs while the downhill descent uses these muscles to stabilize your knees and hips. Toning effects on your muscles are maximized on the way down as your muscles are resisting the force of gravity against your body weight. Additionally, hiking on rough or rocky trails can help build core strength and improve balance.
Although hiking is exercise, it is also fun. So much fun that you may not even realize that you are exercising. Finding activities, like hiking, that you enjoy doing and also improve your health are a win-win combination.
Mental health benefits
Hiking is great for physical health, but it is also good for our mental health. When we spend time outdoors, away from busy city life, our brains benefit. Spending time in nature calms the portion of the brain linked to mental illness and reduces our tendency toward negative thought patterns. Studies have shown that exercising outdoors leads to greater feelings of positivity and energy and keeps feelings of tension, anger and depression at bay. In nature, hikers are able to reconnect with themselves and with others.
Hiking tips
Fuel and hydration – It’s important to get proper fuel and hydration while hiking. Fuel is really personal preference. For some, energy bars are sufficient, while others may opt for dried fruits or nuts. It’s important to find out what works best for you. Regardless, consuming calories before, during and after a hike will give your body the fuel it needs to function effectively. Hydration is a very important part of any exercise plan. Hikers should hydrate well before hitting the trail and drink frequently along the way as well as afterward.
Warm-up and cool-down – Hiking is no different than a regular work out when it comes to warming up and cooling down. Before you start, do some stretches and then begin your hike at a slow pace, let your muscles warm up gradually. At the end of your hike, allow your heart rate to return to normal and gently stretch out your muscles again.
Gear – Be sure to dress in layers that you can remove or add as you hike. Bring waterproof rain gear if the weather calls for it. And, be sure to wear comfortable shoes that fit well and keep your feet dry. Don’t forget to wear appropriate socks that wick away moisture. A backpack suited to your hike is a good choice for stowing clothing, rain gear, snacks, water bottles and a first aid kit.
Safety – Always let someone know where you are going and be aware of your surroundings when hiking. Make sure to charge your cell phone and remember to pin your locations in case your phone dies. Never hike alone, always find a hiking buddy to accompany you on your trip.
Take a hike
Hiking is a great way to get outside, appreciate nature and enjoy some health and mood boosting benefits too. So, lace up your hiking boots and hit the trails, they’re out there waiting for you!
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Photo courtesy Pexels/lum3n
Barbara Bauer is a Georgia-based blogger obsessed with inspiring others in the pursuit of self-development. She enjoys exploring the outdoors, drinking way too much coffee, and speaking with a British accent whenever possible.
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