Benefits of Hiking: Improving Cardio, Fitness, and Mental Health

Instead of just telling people to 'take a hike', it may be beneficial for oneself to hit the trails. Not only is outdoor exercise incredible for mental and physical health, but hiking can provide numerous benefits without needing to go hard-core rugged. According to Alyson Chun, assistant director of adventure sports at Stanford University and instructor for REI, "think of hiking as simply taking a longer walk in nature; you can hike at any pace, at any elevation, and for any number of miles, hours, or even days."

Regardless of the difficulty level of the hike, every hike can have its perks. A moderate one-hour hike can provide a great dose of cardio exercise, while also strengthening the core and lower body. As the elevation increases, so do the benefits of hiking. "The more challenging the hike, the more calories — and stress — you'll melt away," notes Chun.

One of the major bonuses of hiking is that it doesn't take much to get started. If starting with a one-mile hike around the neighborhood park, one won't need to carry any special gear besides a refillable water bottle. However, as you start to explore longer and more challenging trails, it's important to bring certain items along. Thankfully, the barrier to entry for hiking is minimal since it's not a gear-heavy outdoor sport and doesn't typically require travel and lessons. All you really need are two key items: proper footwear and a day bag, according to Chun.

If you're already used to quick jaunts on your neighborhood trails, then it's time to experience a more intense hike on a daylong trek. "Long-distance hikes open up a whole new world of terrain and boost your sense of accomplishment," explains Chun. Pack your essential items such as a water bottle and healthy snacks and set out to tap into the powerful benefits of hiking.

For beginners, it's important to start with a beginner hike. The AllTrails App or Hiking Project can be used to find a trail near you with GPS and elevation data and user-generated tips for nearly 80,000 beginner to advanced trails. Just make sure to download your route from the app in case you lose cell reception while on the trail, as is often the case in the wilderness.

Most hikes will involve climbing up a big hill or mountain and then coming back down, which is a great workout for the legs and one of the biggest hiking benefits. "Trekking up a mountain is a lot like climbing the stairclimber or doing lunges over and over, which strengthens your glutes, quads, hamstrings, and calves," says Joel Martin, Ph.D., an assistant professor of exercise, fitness, and health promotion at George Mason University.

However, it's the downhill traveling that can leave your legs sore and strong. "To go downhill, your glutes and quads need to do a lot of slow, controlled work to stabilize your knees and hips so you don't fall," explains Martin. "These types of contractions [called eccentric contractions; the same kind your muscles experience when you slowly lower a weight at the gym] damage muscle fibers the most because you're resisting the force of gravity against weight, which in this case is the weight of your body," he adds. While you may not huff and puff on the descent, your muscles won't get a second to slack.

Navigating tough terrain requires your abs, obliques, and lower back to work to keep your body stabilized and upright, especially if you're carrying a backpack. "A heavier bag — around eight to 10 pounds — makes you more unstable, so your core muscles need to work harder," notes Martin. Essentially, hiking combines cardio and strength training into a single workout.

Scheduling some hikes into your fitness routine can have numerous benefits that will improve your running and cycling game. "Cyclists tend to have strong quads but underdeveloped hamstrings, and runners tend to have weak hamstrings and glutes," notes Martin. "Hiking helps strengthen these muscles to eliminate those types of imbalances," he adds.

Furthermore, if you frequently hike at high altitudes (above 4,000 feet), you'll get accustomed to exercising in a low-oxygen environment, which can lead to improved VO2 max performance during a future race, according to Martin.

The science proves it: athletes have been using altitude training to improve speed and performance, and a study shows significant improvements in endurance performance when runners complete a 10-day altitude training camp (Sports Medicine, International Journal of Exercise Science). However, consistency is key, says Martin. A single hike won't have much of an effect, so make it a habit to reap the benefits of hiking.

Hiking forces you to move in multiple directions, strengthening stabilizing muscles to prevent common injuries. Most everyday injuries occur when people shift suddenly from one plane of motion to another. If you're not used to moving this way, other muscles will try to compensate for weak stabilizers, resulting in poor form and potentially an injury (Martin).

Experiencing nature benefits your state of mind. People who spend just 50 minutes walking through nature reported less anxiety and more happiness compared with those who walked near traffic, according to a study in Landscape and Urban Planning. Every minute in nature can boost mood and self-esteem, according to a study in the Journal of Positive Psychology. 'Hiking creates a wonderful combination of less stress and more happiness,' notes Susan Krauss Whitbourne, Ph.D. (University of Massachusetts Amherst).

Hiking with others strengthens relationships and builds bonds. As you make your way through the woods together, solve little problems, and feel accomplished as a group, creating memories like Dustin Portzline, an American Mountain Guide Association–certified rock guide.

Hiking challenges balance and resistance, making your body stronger for other activities (Jax Mariash, professional ultra runner).

Hiking in nature improves mental health, reducing stress, and boosting feel-good chemicals like dopamine and endorphins (Eva Selhub, M.D., co-author of Your Brain On Nature).

This benefit of hiking can be attributed at least in part to the awe that most people have in nature. A lower stress response also means less inflammation in the body, and 'we know that inflammation is highly connected to a downward mood,' notes Dr. Selhub. In short, get a green routine as a check on stress.

Once you’ve gained confidence hiking your local trails, you may want to explore some of the most beautiful hiking trails in the U.S. There’s no better place to start than the national parks. Many of the parks have hiking trails for all levels from easy through strenuous (or very difficult), so you can find a hike that’s right for you. If you’re looking for a true wilderness adventure, Alaska offers unparalleled natural beauty and a vast network of trails. Keep in mind that you don't have to travel far to enjoy a hike — every state in the U.S. has trails.