Take a Hike for Your Health

Take a Hike for Your Health
Clear your mind and blast calories — all at the same time — with a well-planned walk in nature.
Article By: Jessica Cassity

If you like walking, you're going to love hiking. It's not gear or the time spent exercising that sets these two apart; backpacks and boots are only necessary for extended treks, and like fitness walks, hikes can be as long or short as you want. The main distinction between these two forms of locomotion has to do with terrain. When you're walking, the path you follow is usually smooth — a paved road or track or the flat belt of a treadmill. On a hike you're taking steps on uneven ground, testing your balance and working your muscles in a more varied way. It's this ever-changing footing that makes hiking an exciting addition to any workout routine.

Get a deeper burn
Rolling hills and rocky terrain contribute to the fitness benefits of hiking. “Simply walking on uneven ground is good for balance,” says Stephen R. Southerland, MD, an orthopedic surgeon at Rebound Orthopedics and Neurosurgery in Vancouver, WA. Trails may be topped with loose gravel or be interrupted by boulders you must scramble over, giving your body a chance to move in new ways. Because hiking trails are trickier to navigate than your local track, you typically move more slowly, covering just two to three miles an hour.

But a slower pace doesn't have to make for a less intense workout. The hills you encounter on a hike can help rack up a calorie burn similar to that of a brisk walk and inclines also provide resistance training for your lower half. To make the most of each step, follow this strategy from Michele Olson, PhD, professor of the physiology of exercise at Auburn University Montgomery: On your way up a hill, take long, lunge-like slow steps to work your glutes, hamstrings and low back. On descents and flat ground switch to small, fast steps to pick up your heart rate.

“A hike in the woods is similar to using a step machine or setting the treadmill to the 'random' program, where the incline and speeds change in an inconsistent pattern,” says Olson. The unpredictable terrain and varied elevation help a walk feel less repetitive for body and more exciting for brain. The never-ending stimulation of a hike — both in where you step and also the scenery you encounter — can help alleviate the boredom that often creeps into workout routines, says Southerland.

Enjoy the sights
While exercise is one definite payoff, simply being in nature is another reason people get hooked on hiking. A walk around the neighborhood will get you outside, but a hike may take you past a gurgling mountain brook or a rustling grove of aspens. You may even stumble upon a deer grazing in a meadow. These unexpected moments spent connecting with nature help explain why more than 34.5 million people went hiking in 2011, according to the Outdoor Foundation, in destinations ranging from the country's 58 national parks to neighborhood nature trails. Keep your eyes peeled for the next stunning sight on a hike and you'll have no trouble fitting in the American College of Sports Medicine's recommended 150 minutes of moderate paced exercise each week. In fact, some studies have shown that people who exercise outside tend to work out longer than those who stick inside.

Prep smart
Before you walk out the door, be sure you really know where you're going. Sites like REI.com/guideposts and trails.com have descriptions and maps of thousands of hiking trails. Search by state then home in on an exact location. “If you haven't exercised in a while, start with a shorter trail — perhaps just a mile or two — with very little elevation gain,” suggests Leigh Jackson-Magennis, the New England Outdoor Programming and Outreach Manager for REI. “As you build strength and stamina, add distance and elevation to increase the challenge of the workout.” If you're already walking regularly your current distance should make for a challenging but doable hike — just remember to factor in the extra time it will take to complete a loop, due to the slower pace of hiking.

After you've printed out a map of your hike (or downloaded the route on your phone), prepare the rest of your gear. Walking shoes can work on a hiking trail, but if you're traversing rocky, loose ground you might want stiffer, less slippery sole, says Southerland. Low-rise boots should offer up enough support for most hikes (choose high-top shoes if you have unstable ankles). In terms of apparel, avoid cottons, says Jackson-Magennis. Once this fabric becomes wet — from sweat or other moisture — it will stay damp. Instead, dress in layers of moisture-wicking man-made materials, such as nylon.

For hikes longer than two or three miles, pack a lightweight backpack with a light rain layer, a first aid kit, a compass you can correctly use, extra sunscreen, and water and snacks. Check the weather forecast and be prepared for conditions at both ends of the spectrum.

If you're concerned about balance or steep descents, consider bringing along trekking poles. These walking aids, which look similar to ski poles, allow you to use your arms to assist your balance, give you a bit of extra oomph on uphill climbs, and take pressure off your knees on downhill portions of the trail. The extra upper body work that comes with hiking poles will also increase your calorie burn.

Go take a hike!
You're ready to go — now who are you taking along for the trek? Hiking solo is also an option, just take appropriate precautions: Whether you're heading out alone or in a group it's important to leave word of your whereabouts back at home. Sharing your route can help ease fears in the unexpected event of emergency — such as a twisted ankle on a low-traffic trail. On the other hand, hubbies, kids, friends and dogs all make appropriate trail buddies. Your companion can help set the tone for a hike — with kids in tow you may move more slowly; with your girlfriends an adventure may be punctuated with loud laughs. Decide your mood then issue the invites. If your roster of hiking partners is small, consider joining a local meet-up group or ask area outdoor stores about hiking clubs.