*Always check with your doctor and use common sense before starting a new exercise routine.

 

1.) Relieves stress and anxiety 

 

Hiking is an excellent way to relieve anxiety and is way cheaper than therapy. Nature therapy has been used for veterans of war and others with PTSD.  Hiking and nature promote relaxation and perspective.  When people are diagnosed with diseases like cancer, they can be overcome with stress, anxiety and uncertainty.  Nature walks can be a big help in creating peace and a sense of control over their bodies and minds.  Those with cancer and other threatening diseases have been forced into situations where they have no control. Getting this back through the escape of hikes in the back country can be life changing.  People prone to anxiety and panic attacks have shown great improvements in this regard as well. Being in control of your own situation is key to making improvements.  Having a place to go to get away from it all it a big advantage in overcoming these problems and taking back your life.  

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2.) Does wonders for mental health and ADHD 

 

Real changes in the brain were shown in a 2015 study, by Gregory Bratman. Time in nature was found to have a positive effect on mood and aspects of cognitive function, including working memory.  Quality time with family and friends or time for yourself can boost self esteem and happiness. Hiking can build bonds between friends, spouses, and families.  It is a very low-key, no pressure way to hang out together without huge expectations or too many rules.  Walking in silence is acceptable, or walk and talk is just as well. It's just about enjoying each other's company.  One therapist that uses this method is Mark Lees, M.A., CAS, who has a Master's Degree in Psychology in Oceanside, California.  He uses Hiker Therapy as tool in his profession.  He uses time hiking to guide his many clients back onto the road to recovery. Green space time studies have repeatedly shown real results in help with focus and ADD and ADHD in kids and adults. Kids who were exposed to outdoor green space time had improved behavior, self control and focus.

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3.) Relieves symptoms of depression and insomnia 

 

Natural light is nature's pick me up, as well as fresh air.  Natural light has been proven to increase serotonin in studies of some people who suffer from seasonal related depression bouts. These things, along with "green space time", can go a long way in lifting a person's mood. Studies show how hiking or walking in a natural green space, as opposed to a busy urban area, reduced activity in the subgenual prefrontal cortex of your brain.  To keep it simple - that means, the front of the brain - behind your forehead - where depression, anxiety and panic attacks live.  Studies also show hiking in nature boosts creativity.  Exercise has been proven in studies to decrease insomnia, over time, for some people. Personally, I can say that I definitely seem to sleep much better on days when i have been exercising.

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4.) Weight loss multiplier - burns more calories than just walking 

 

Walking is great! But hiking is even better. 

It is estimated that a 160-lb person can burn about 430 calories an hour of hiking vs 180 calories in an hour of walking. A 200-lb person burns about 550 calories in an hour of hiking vs 200 calories in an hour of walking. The more you weigh, the more calories you will burn.  This assumes you will be walking and climbing over rougher terrain versus walking on a flat, smooth surface such as pavement.

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5.) Great for your core 

 

Core exercise is anything that strengthens your lower back and lower abdomen at the same time.  It's your middle stuff! Hiking builds a strong core by getting you to use those muscles in a way you normally don't.  You probably won't even realize it's happening as you go.  This ins one of the beauties of it all.  Core strengthening is one of the hardest things for people to do.  Yet, it's one of the most neglected, and one of the most rewarding areas of the body to strengthen. A strong core will improve abdominal muscles and help lessen back pain, as well as improve all other muscle groups over time. Having a stronger core will help your overall body strength a lot. 

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6.) Benefits your heart and circulation 

 

A good cardiovascular workout is any workout that gets your heart pumping a little faster than usual.  Activities that increase blood and oxygen flow throughout your body and blood vessels, and work out your heart and lungs, are very helpful.  Our heart is a muscle, and just like all of our muscles, it needs to be kept strong and taken care of.  Cardio workouts also help your muscles use glucose in your body for energy.  Cardio is basically the same as aerobic, which both bring extra oxygen to your blood, and gives you extra energy. 

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7.) Strengthens and tones muscles 

 

This is pretty self explanatory.  Climbing, however slowly or quickly, works on muscles you don't often otherwise work out on a daily basis.  Walking from rock to rock over a shallow creek uses muscles not always utilized in every day life and that's the beauty of it.  This is really important the older we get, and gives your bones future protection. Yes, muscle does have memory.  And if we don't use it, we can lose it.

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8.) Lowers blood sugar and blood pressure 

 

When you exercise, muscles use the glucose in our blood for our muscles.  This, then reduces the sugar in our blood.  Too much sugar in our blood is a cause of diabetes.  Exercising like this also makes our heart stronger, which in turn, helps put less pressure on our arteries and can lower blood pressure over time. Studies also show that lower blood sugar and lower blood pressure are closely related.  Did you know?  A study by Louisiana State University published in 2010 showed a direct link between sugary drinks and higher blood pressure in people.  

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9.) Improves bone density

 

Weight bearing exercises are good for your bones. The density of your bones can be increased by putting weight onto your bones using your muscles.  Hiking benefits include bone density because climbing and bending your legs and arms will increase this activity and in turn, help prevent osteoporosis and weak bones.  Being sedentary is not good for bones and muscles. Bones are stimulated to keep more calcium when muscles pull on them.  Keeping calcium in your bones is keeping it where it needs to be.  Getting sunlight by being outdoors, (even indirect sunlight) for just 10 minutes of sun a day, can also get your Vitamin D levels up where they need to be.

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10.) Improves balance and coordination 

 

If you need help in this area, take is slow. The good thing about hiking, is that it's not a race.  You can go as slow or fast as you need to.  Walking over land that is not flat, rocks and water, and stepping over obstacles is good for you to practice this.  Go slow at first, and you will gradually improve over time as your brain and muscles connect.  If you have trouble with balance and coordination, you will always want to hike with a helper.

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