{"id":24765,"date":"2021-06-07T19:03:32","date_gmt":"2021-06-07T19:03:32","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=24765"},"modified":"2022-05-27T22:26:53","modified_gmt":"2022-05-27T22:26:53","slug":"benefits-of-hiking","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/benefits-of-hiking\/","title":{"rendered":"6 Seriously Impressive Benefits of Hiking for Your Mind, Body &#038; More"},"content":{"rendered":"<span style=\"font-size: 1rem;\">The next time somebody tells you to take a hike, you should take them literally. After all, the benefits of hiking include\u2014but go beyond\u2014getting a good workout and fresh air.<\/span>\r\n\r\nYou can think of hiking as an all-encompassing self-care practice. It not only promotes physical fitness and longevity, but also improves mental health\u2014so much so that physicians across the country have actually taken to <a href=\"https:\/\/www.nationalgeographic.com\/science\/article\/parks-prescribes-doctors-health-environment\" target=\"_blank\" rel=\"noopener noreferrer\">&#8220;prescribing&#8221; nature-based activity plans<\/a> to patients.\r\n\r\nSo what&#8217;s with all the hype behind hiking? Keep reading to find out.\r\n<h2>6 Benefits of Hiking<\/h2>\r\nWe&#8217;ve previously explored the <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-walking-daily\/\" target=\"_blank\" rel=\"noopener noreferrer\">bountiful benefits of walking<\/a>, both indoors and out. But in particular, hiking offers an additional range of benefits for your mind, body, and overall health.\r\n\r\nWhether you prefer mild walks in natural settings or more strenuous hikes in tougher terrain, here are some of the most impressive wins you can anticipate.\r\n<h3>1. Hiking Is a Natural Mood-Booster<\/h3>\r\nStressed, sad, or tired? Maybe a mix of all three?\r\n\r\nHiking in nature is a worthy antidote\u2014even if you can only make time for a short stroll.\r\n\r\nA 2018 study investigated 585 participants who walked for 15 minutes, either in a city or nature setting. Impressively, participants in the nature setting <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30544682\/\" target=\"_blank\" rel=\"noopener noreferrer\">reported<\/a> reduced instances of:\r\n<ul>\r\n \t<li>low mood<\/li>\r\n \t<li>tension + stress<\/li>\r\n \t<li>anger + hostility<\/li>\r\n \t<li>fatigue<\/li>\r\n \t<li>confusion<\/li>\r\n<\/ul>\r\nIn sum, the researchers concluded that walking amidst of Mother Nature is superior to cityscapes for psychological well-being.\r\n\r\n<img data-dominant-color=\"a2958b\" data-has-transparency=\"false\" style=\"--dominant-color: #a2958b;\" decoding=\"async\" class=\"size-full wp-image-24795 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/Health-Benefits-of-Hiking-Better-Self-Esteem-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man celebrating reaching the top of a summit, demonstrating a mental health benefit of hiking\" width=\"770\" height=\"490\" \/>\r\n<h3>2. Hiking Boosts Self-Esteem<\/h3>\r\nThen, according to a 2010 meta analysis of 10 studies, &#8220;green exercise&#8221; (i.e., hiking in natural environments) not only improves your mood, but also <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6518264\/\" target=\"_blank\" rel=\"noopener noreferrer\">your self-esteem<\/a>.\r\n\r\nThe confidence boost was strongest in younger participants, but relatively equal amongst men and women.\r\n\r\nAfter all, once you successfully reach the summit of an uphill climb\u2014or otherwise challenge yourself to a rugged out-and-back trail\u2014a sense of accomplishment often organically results.\r\n<h3>3. Hiking Reduces Negative Thought Patterns<\/h3>\r\nRounding out the mental health benefits of hiking, a 2015 Stanford study found that participants who walked for 90-minute intervals in nature reported <a href=\"https:\/\/www.pnas.org\/content\/112\/28\/8567.full\" target=\"_blank\" rel=\"noopener noreferrer\">lower levels of rumination<\/a> than those who strolled in urban areas.\r\n\r\nDefined as &#8220;repetitive thought focused on negative aspects of the self,&#8221; rumination can lead to or exacerbate mental health issues. Further, these participants displayed lower levels of prefrontal cortex activity in the brain, which also signifies <a href=\"https:\/\/www.humnutrition.com\/blog\/stress-reduction-techniques\/\" target=\"_blank\" rel=\"noopener noreferrer\">positive associations<\/a> for your mind and mood.\r\n\r\nEssentially, if you&#8217;re prone to <a href=\"https:\/\/www.humnutrition.com\/blog\/stop-negative-self-talk\/\" target=\"_blank\" rel=\"noopener noreferrer\">negative self-talk<\/a> or frequently envision doomsday scenarios on loop, doing a loop through a nearby hiking trail instead could work wonders to promote calm and clarity.\r\n\r\n<img data-dominant-color=\"3d4351\" data-has-transparency=\"false\" style=\"--dominant-color: #3d4351;\" decoding=\"async\" class=\"size-full wp-image-24800 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/Hiking-for-Weight-Loss-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Group of friends stretching on a hike\" width=\"770\" height=\"514\" \/>\r\n<h3>4. Hiking Helps with Weight Management + Endurance<\/h3>\r\nNow, let&#8217;s pivot to the benefits of hiking for physical health.\r\n\r\nIn a 2014 study on overweight women, those who &#8220;trekked&#8221; (i.e., hiked on paths that also declined) for 90 minutes three times a week over 12 weeks <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4157929\/\" target=\"_blank\" rel=\"noopener noreferrer\">experienced healthy developments<\/a> when it came to:\r\n<ul>\r\n \t<li>weight management<\/li>\r\n \t<li>body mass index (BMI)<\/li>\r\n \t<li>muscle endurance<\/li>\r\n \t<li>flexibility<\/li>\r\n<\/ul>\r\nNotably, the average age of the participants hovered around 61 years old. Also, they hadn&#8217;t engaged in regular exercise for at least six months prior to the study.\r\n\r\nWith that said, it&#8217;s never too late to reap the health benefits of hiking, even if you&#8217;re in a <a href=\"https:\/\/www.humnutrition.com\/blog\/things-that-get-better-with-age\/\" target=\"_blank\" rel=\"noopener noreferrer\">mature age group<\/a> or currently lead a primarily sedentary lifestyle.\r\n<h3>5. Hiking Is Good for Your Core<\/h3>\r\nWhile we see that hiking makes for terrific cardio, it also provides a built-in core workout.\r\n\r\nAs the executive editor of the Harvard Heart Letter <a href=\"https:\/\/www.health.harvard.edu\/blog\/health-benefits-of-hiking-raise-your-heart-rate-and-your-mood-2016092810414\" target=\"_blank\" rel=\"noopener noreferrer\">explains<\/a>, you&#8217;re forced to work on your balance when you walk on uneven terrain. Thus, you engage your core muscles more so than when you do other types of cardio, like walking on a treadmill or using an elliptical machine.\r\n\r\n(If you&#8217;re like me and &#8220;forget&#8221; to do <a href=\"https:\/\/www.humnutrition.com\/blog\/total-ab-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">dedicated ab workouts<\/a>, this benefit should be music to your ears.)\r\n\r\n<img data-dominant-color=\"9ea2a3\" data-has-transparency=\"false\" style=\"--dominant-color: #9ea2a3;\" decoding=\"async\" class=\"size-full wp-image-24793 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/Benefits-of-Hiking-Better-Relationships-and-Bonding-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Senior couple holding hands while hiking, which can strengthen relationships and bonding\" width=\"770\" height=\"483\" \/>\r\n<h3>6. Hiking Strengthens Relationships<\/h3>\r\nExercise and <a href=\"https:\/\/www.humnutrition.com\/blog\/human-connection-and-health\/\" target=\"_blank\" rel=\"noopener noreferrer\">human connection<\/a> are essential components of overall well-being. So naturally, when you pair the two together by hiking with a loved one, you get a two-for-one wellness deal.\r\n\r\nOne 2017 study investigated mothers and daughters who either walked in an arboretum or a shopping mall for 20 minutes at a time. The pairs in the nature setting <a href=\"https:\/\/www.jstor.org\/stable\/10.7721\/chilyoutenvi.27.2.0093?seq=1\" target=\"_blank\" rel=\"noopener noreferrer\">benefited from improved interactions<\/a> with each other, as well as better attention spans.\r\n\r\nThese findings complement research demonstrating that immersion in natural settings <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0272494413000893\" target=\"_blank\" rel=\"noopener noreferrer\">promote prosocial behavior<\/a>, such as caring, generosity, and overall positivity.\r\n<h2>The Bottom Line<\/h2>\r\nAll said, the health benefits of hiking run the gamut from stronger mental health and physical fitness to building higher-quality bonds.\r\n\r\nAs busy as our modern lives can can get, regular <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-spending-time-in-nature\/\" target=\"_blank\" rel=\"noopener noreferrer\">sojourns into nature<\/a> are well worth the time and effort to feel lighter, calmer, and more at peace. Better yet, you can experience these benefits for years to come.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/5c2fee90-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Core Strength\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t168 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Core Strength<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tlow FODMAP protein powder that helps build lean muscle\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$40<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The next time somebody tells you to take a hike, you should take them literally. After all, the benefits of hiking include\u2014but go beyond\u2014getting a good workout and fresh air. You can think of hiking as an all-encompassing self-care practice. It not only promotes physical fitness and longevity, but also improves mental health\u2014so much so [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":24799,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,817],"tags":[895,213,863,617,935,212],"coauthors":[],"class_list":["post-24765","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-fitness","tag-brain-health","tag-exercise","tag-healthy-habits","tag-mental-health","tag-walking","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Seriously Impressive Benefits of Hiking for Your Mind, Body &amp; More | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"The health benefits of hiking go beyond getting a good workout and fresh air. 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