6 Benefits of Hiking That Will Make You Want to Find a Trail

Nothing is better than spending time outdoors on a bright and breezy day. While there are tons of ways to have fun in the sun, hiking stands out for its many health perks. 

Hiking is an excellent aerobic workout that does not require a ton of special equipment or training. People love it because it allows them to enjoy nature while getting their recommended daily exercise.

What are the benefits of hiking?

The great thing about hiking is that the intensity is easily customizable. Beginners may want to start with less challenging trails, while advanced hikers may seek out more difficult paths to suit their needs. 

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Whether you’re just starting out or a seasoned hiker, the six benefits outlined below will make you want to lace up your hiking boots and hit the trails. 

1. Hiking keeps your bones healthy 

Regular exercise strengthens your bones. But not all movement is created equal. 

According to the National Institutes of Health, two types of exercise are best for building and maintaining strong bones: resistance and weight-bearing. Weight-bearing activities, like hiking, challenge you to move against gravity. Doing these activities can increase bone cell production and lower the risk of bone fractures. 

In fact, weight-bearing moves — which also include dancing and stair climbing — may prevent osteoporosis. But they’re not just preventative; these exercises can also help people with osteoporosis. When combined with standard treatment, they’ve been shown to improve bone mineral density. 

2. Hiking strengthens your muscles

Moving uphill or downhill strengthens lower-body muscles — including the glutes, quadriceps, and calves — in a way that your regular walk around the block doesn't.

A 2013 study found that walking on uneven terrain engages hip, knee, and ankle muscles more than walking on flat surfaces. Working these different muscles can help you avoid overuse injuries. 

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Navigating rocky terrain also engages your core muscles. And a strong core is essential for balance and posture. You can target upper-body muscles and increase the intensity of your hikes by carrying a backpack or trying more challenging trails. 

3. Hiking supports healthy weight loss

Having a hiking routine is a great way to manage your weight. Hiking requires more effort than walking on even terrain, while still being low-impact. And it works more muscle groups, too. This means increased calorie burn, which can help you lose weight or maintain a healthy weight. 

The 2013 study mentioned above also showed that hiking increases expended energy by almost 30%, compared to walking on an even surface. So hiking is a solid choice to stay active, burn calories, and build muscle. 

4. Hiking improves heart health

Hiking is a fantastic aerobic exercise. That means, like other aerobic workouts, it has tons of benefits that reduce the risk of hypertension, heart disease, Type 2 diabetes, and other heart complications. Some of these include:

• Boosting circulation

• Lowering blood pressure

• Increasing good cholesterol levels

• Improving insulin sensitivity

• Strengthening the heart

All forms of aerobic exercise are good for your heart. But hiking offers an additional bonus: being outside. Studies have shown that even passively spending time in nature leads to decreased blood pressure andreduced stress. 

The American Heart Association recommends doing moderate-intensity aerobics for 30 minutes a day, five days a week, to reduce the risk of heart disease. And hiking certainly fits the bill. 

5. Hiking relieves stress and supports mental health

Another reason to go hiking is that it’s good for your mental health. A good workout can be a positive distraction from the stresses of daily life. And researchers believe physical activity supports mental health by increasing blood flow to the brain and triggering hormonal changes. These exercise-induced effects can lower stress, improve mood and sleep, and reduce depression and anxiety symptoms. 

As mentioned above, spending time in nature may also improve your mental health. In one study, participants took a 90-minute walk in either an urban or a rural area. Those who walked in a natural environment reported having fewer negative thoughts than those who walked in an urban environment. They also had less neural activity in a part of the brain linked to mental illness risk. 

6. Hiking helps you discover new places and spend time with loved ones

Hiking provides numerous ways to enjoy nature. From beach coastlines to lush forests, the possibilities are endless. You can find trail guides and suggestions for your next hiking adventure through resources like AllTrails. 

You can also make hiking a social activity by asking family or friends to join you. Try putting your devices away while you hike. Unplugging allows you to be more present, observe your surroundings, and enjoy time with your loved ones.  

How do you get started with hiking?

There are many ways to start enjoying hiking’s numerous health benefits. You can use various mobile apps to explore local trails with friends and family. Or, with some digging, you can find different groups that aim to connect like-minded hikers in your area. For example, hiking clubs such as Becoming an Outdoors-Woman and Venture Out Project serve women and members of the LGBTQ+ community. 

Remember these tips before you head to the trail: 

• Plan your route and check the weather. It is easy to get lost on a complicated trail. Be sure to have a planned route and prepare for or avoid any difficult weather conditions. 

• Bring a map. Paper maps are always a good idea, but you can also use navigation resources on your mobile device. 

• Go with a buddy. Having a hiking buddy not only gives you someone to talk to on the trails but also is also a great way to stay safe. 

• Wear the right gear. Hiking does not require a ton of expensive or complicated equipment. But a sturdy pair of hiking shoes and a comfortable backpack are must-haves. 

• Pack the essentials. If you are going on a longer trail, be sure to bring essentials like water and snacks. And don’t forget to wear sunscreen and a wide-brimmed hat to protect your skin from the sun. 

Why trust our experts?

Written by:

Jo Chang

Jo Chang has worked as a book reviewer and literary editor. She is interested in raising awareness about reproductive health, gender and health, and socioeconomic barriers to healthcare.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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