13 surprising health benefits of hiking

Last updated May 31, 2024

There are numerous benefits of hiking, from boosting your physical fitness to enhancing your mental well-being. Find out how the great outdoors can rejuvenate your spirit and transform your health...

4-minute read

Key takeaways

Physical benefits: There are several physical benefits of hiking, including burning calories, increasing strength and endurance, building muscle, and improving balance.
Good for your mind: There are also wellness benefits of hiking, which can include relieving stress, anxiety and depression, boosting confidence, and improving brain function.
Include children: Children also benefit from hiking, and being in nature can result in children loving and respecting nature throughout their lives.

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Physical benefits of hiking
Wellness and mental benefits of hiking
Benefits of hiking for children
Why you should go hiking
FAQs

Do you hike purely for pleasure, or do you relish the benefits of hiking? Do you know the extent of the benefits of hiking? You’ll be surprised!

Even a gentle hike gives you a low-level cardio workout. Most likely you’ll be breathing cleaner, fresher air too. Your joints will loosen up from moving. And being in nature is scientifically proven to help calm the mind, which in turn allows you to think more clearly. OK, one caveat – if a wild animal is pursuing you, that might not be so relaxing. I’ll tell you how to deal with that in another article (;

I’ve spent hours researching first-hand medical research. I’ve linked to all the scientific studies that back up the facts regarding the health benefits of hiking.

Physical benefits of hiking

Ready to transform your physical health? Embrace hiking as your go-to fitness activity. It’s not just a walk in the park. Hiking is a comprehensive workout that enhances various aspects of your physical well-being.

Even hiking on a flat surface has physical benefits. Myself and a friend were starting this hike on an easy path

1: Burning calories and losing weight when hiking

Hiking burns calories. Doctors expert in weight loss say hiking can burn more than 300 calories per hour. This varies depending on your weight, how much you’re carrying, your metabolism, your speed, the type of terrain, and other factors. If you’ve been on an intense and challenging hike, then your body may continue to burn calories for up to 14 hours after the hike. The dynamics of hiking on uneven terrain provide a more robust workout than on flat ground. University of Florida research suggests that we use 28 percent more energy hiking on the trail than we do by walking on the flat.

2: Increasing strength and building muscle while hiking

The act of hiking bolsters leg, back, core, and shoulder muscles. This natural muscle building is due to the constant variation of terrain, according to the Washington Trails Association. On uneven terrain, you’re using muscles you wouldn’t usually use during day-to-day walks about town. Climbing uphill uses the glutes, quads, hamstrings and calves. Descending uses glutes and quads even more, to keep the knees and hips stable. If you use trekking poles, you can get even more of an upper-body workout.

3: Hiking improves endurance

If you hike at an altitude of more than 4,000 feet, your body adapts to functioning using less oxygen. Regular hiking improves cardiovascular fitness. This results in better endurance. Aerobic exercise increases lung capacity and stamina so you feel less fatigued after physical activity. A study by doctors showed that doing exercise at altitude enhances the body’s endurance. If you hike at an altitude of more than 4,000 feet, your body adapts to functioning using less oxygen.

4: Hiking is good for heart health

Hiking is good for your heart. It works to lower the risk of heart disease by enhancing circulation and heart strength. The American Heart Association recommends at least 150 minutes of moderate exercise per week. If you take a couple of 1.5-hour hikes per week, you’re meeting that recommended exercise target.

5: Hiking can decrease the risks of some respiratory issues

Hitting the trails at a good pace gives your lungs a workout, which contributes to respiratory system health according to the National Park Service. Improved lung function through hiking may decrease the risk of respiratory problems. It’s likely the air will have fewer pollutants as you hike away from urban centers too.

6: Hiking increases bone density

Hiking becomes a weight-bearing exercise when you carry a backpack. This bolsters bone strength. According to the American Hiking Society, regular hiking helps people with osteoporosis to strengthen their bones.

7: Hiking will benefit your balance

Maneuvering across uneven terrain is nature’s balance trainer. Hiking regularly will enhance your balance and coordination, crucial for daily activities.

Hiking will benefit not only your strength, but also your balance and respiratory system. My friend Susi and I resting after a steep uphill

8: Hiking can help you sleep better

The exertion your body experiences during hiking can translate into improved sleep quality. A good hike can help lengthen sleep duration and assist in a more restful night’s sleep.

9: Hiking improves proprioception (kinesthesia)

Challenging trails fine-tune your proprioception—the mind’s awareness of the body in space. Enhanced kinesthesia from hiking means improved movement and action, vital for injury prevention and agility.

Wellness and mental benefits of hiking

Trekking along nature trails not only elevates your fitness levels but also contributes to your mental well-being. Start hiking and witness the transformative effects on your stress levels, mood, and cognitive functioning.

I always feel uplifted emotionally when I hike amongst the almond blossom

10: Better mental health from hiking

Hiking acts as a potent stress reliever. Studies show that it can help reduce symptoms of stress, anxiety, and depression. Being in nature improves mood and emotional well-being, according to a study by Stanford professors. People who live in cities were found to have a higher risk of anxiety and mood disorders compared to those who live in rural areas.

11: Hiking can improve confidence

Successfully navigating a trail or simply finishing a long trek can boost your self-esteem. The sense of accomplishment contributes to building greater confidence and resilience.

12: Hiking can improve brain function

The increase in blood flow to your brain while hiking is beneficial for cognitive functions. A hike can sharpen memory, improve focus, and heighten skills. One study found that exercise is an important factor in preventing dementia.

13: Hiking can help you build relationships

Hiking together forges stronger connections through shared experiences and achievements. Joining a hiking group is a great way to meet new people. Apps such as Meetup.com have hiking groups.

I met these guys in a Meetup.com hiking group. Joining a hiking group is a great way to make new friends

Benefits of hiking for children

Introducing hiking to your children can open a world of benefits. Hiking is a fantastic way to combine exercise with educational experiences in nature.

Children benefit from hiking in the same way that adults do. Introducing them to nature at a young age tends to lead to a life-long love of nature

Children reap the same physical and mental benefits from hiking as adults. Additionally, early experiences with hiking instill a love for the outdoors. This can lead to a lifelong commitment to conservation.

Remember to dress your kids appropriately and encourage their curiosity during hikes to make the experience both comfortable and educational. The benefits gained from a young age can set the path for a healthy, active, and aware lifestyle. Just don’t expect your little ones to hike for hours, remember they only have short legs!

Why you should go hiking

Hiking can contribute to a reduction in heart disease and diabetes, enhance physical fitness, and improve balance. It also acts as a stress reliever, heightens focus, and fosters mood improvement for better mental health. Regular hiking is linked with improved creativity, cognitive function, and problem-solving skills. And nature is beautiful!

*Disclaimer: None of the health benefits in this article are guaranteed. If you have pre-existing medical, emotional or mental conditions, consult with a medical professional before hiking. All facts presented here are based on scientific studies, which are linked to in the article. For full context, click the links and read the full studies.

FAQs

What are the primary physical health benefits of hiking?
Hiking improves cardiovascular health, strengthens muscles, and enhances balance and flexibility, while also aiding in weight management through calorie burning.

How does hiking benefit mental health?
Hiking reduces stress, alleviates symptoms of anxiety and depression, and boosts overall mood by promoting the release of endorphins and exposure to nature.

Can hiking help with weight loss?
Yes, hiking can be an effective form of exercise for weight loss, as it burns calories and increases metabolism, especially on more challenging trails.

Is hiking suitable for all fitness levels?
Yes, hiking trails range from easy to strenuous, making it accessible for beginners to advanced hikers, allowing individuals to choose trails that match their fitness level.

Inspired to try hiking?

Now check out our other tips and guides:

The benefits of being outside: Why nature is essential for well-being
How to hike: Essential hiking guide for beginners
10 must-have hiking essentials – plus hidden gems you didn’t know about!
Hiking snacks: 20+easy, nutritious snacks for the trail

Kirsty

I'm Kirsty, and I've hiked all over the world. Being outside in nature is great for physical and emotional fitness. It never ceases to amaze me how far your feet can take you. I'd like to share the joy I get from hiking, and to help you make sure you're properly kitted up to enjoy hiking as much as I do.