From Couch to Summit: A Beginner's Guide to Hiking Fitness

When last did you go hiking? You’d be surprised to find out that most people have never hiked a trail in their life. And that’s understandable. At first glance, it seems difficult and only suitable for the hyper fit. However, there are hiking trails of varying levels of intensity, and there is undoubtedly one for you.

If you’re looking for a way to disconnect from the world, improve your health, and rekindle your love for the great outdoors and nature, hiking is just the thing you need. In this blog post, we’ll take a look at some compelling benefits and how to successfully prepare yourself for a trek.

The Many Benefits of Hiking

Physical Health Benefits

Hiking is no pushover as it relates to really enhancing your physical wellbeing. These are some of its notable benefits:

Strengthens the heart: Hiking elevates your heart rate, improving cardiovascular fitness and lowering the risk of heart disease. As you navigate varied terrain, your heart works harder to pump oxygen-rich blood to muscles, enhancing overall cardiovascular endurance. This improved heart health can lead to lower blood pressure, reduced risk of stroke, and better cholesterol levels. Studies have shown that regular hiking can decrease the risk of cardiovascular disease by up to 35%.
Build stronger muscles and bones: The varied and sometimes unpredictable terrain of hiking trails engages multiple muscle groups, particularly in the lower body. Uphill sections work the quadriceps, calves, and glutes, while downhill portions engage the hip flexors and knees. The core muscles are constantly engaged for balance and stability. This comprehensive muscle engagement leads to increased strength and endurance. Hiking also helps maintain and even increase bone density, reducing the risk of osteoporosis. The impact of each step stimulates bone formation, particularly beneficial for the hips, legs, and lower spine.
Improve balance and coordination: trekking over new terrain enhances proprioception (the body's ability to sense its position in space) and core strength, leading to better balance and reduced risk of falls. This improvement in balance and coordination is especially beneficial for older adults, as it can help prevent injuries from falls and maintain independence. The constant need to adjust to different surfaces and obstacles while hiking also enhances overall body awareness and agility.
Aid in weight management: Hiking burns a ton of calories, with the exact amount depending on factors such as terrain difficulty, pack weight, and individual physiology. On average, a 154-pound person can burn approximately 370 calories per hour of moderate-intensity hiking. For more challenging hikes or those carrying a heavy pack, calorie burn can exceed 500 calories per hour. This high energy expenditure, combined with the appetite-suppressing effects of exercise, makes hiking an excellent activity for weight loss and maintenance. In addition to this, the muscle-building aspect of hiking can increase basal metabolic rate, leading to more efficient calorie burning even at rest.
Boosts immune function: Regular moderate exercise, including hiking, has been shown to enhance immune system function, potentially reducing the risk of illness. Physical activity promotes good circulation, allowing immune cells to move through the body more efficiently. Moderate exercise can increase the production of macrophages, the cells that attack bacteria. Additionally, the stress-reducing effects of hiking and exposure to nature can indirectly support immune function by lowering cortisol levels and promoting overall well-being.
Improves respiratory function: Hiking, especially at higher altitudes, can significantly enhance lung capacity and efficiency. The increased oxygen demand during uphill climbs encourages deeper breathing, strengthening the diaphragm and intercostal muscles. Over time, this can lead to improved overall respiratory function, beneficial for both everyday activities and other forms of exercise.
Enhanced insulin sensitivity: Regular hiking can help improve the body's insulin sensitivity, which is very important for maintaining healthy blood sugar levels. This benefit is particularly important for people at risk of or managing type 2 diabetes. The combination of aerobic exercise and muscle engagement during hiking helps muscles absorb glucose more efficiently, reducing the burden on the pancreas to produce insulin, or excess sugar being shuttled into fat cells.

Mental Health Benefits

The mental health benefits of hiking are equally impressive as the physical ones. Here are the most compelling ways hiking helps your mental and psychological well-being.

Reducing stress and anxiety: Time spent in nature (forest bathing) has been linked to lower levels of cortisol, the body's primary stress hormone. This reduction in cortisol can lead to decreased feelings of stress and anxiety. The rhythmic nature of hiking, with its steady pace and repetitive movement, can also induce a pseudo-meditative state, promoting relaxation and mindfulness. This natural form of moving meditation allows hikers to focus on the present moment, temporarily detaching from daily worries and stressors. Studies have revealed that even short nature walks can significantly reduce symptoms of anxiety.
Improves your mood: Exposure to natural light and physical activity both stimulate the production of serotonin, a neurotransmitter associated with feelings of well-being and happiness. Sunlight exposure during hiking increases vitamin D production, which is a key regulator of serotonin production. Additionally, the physical exertion of hiking triggers the release of other endorphins, the body's natural "feel-good" chemicals. The neurochemical changes that follow can lead to improved mood, reduced symptoms of depression, and an overall sense of euphoria often referred to as the runner's high, or Hiker’s high, in this case. Regular hiking, thus, may function as an effective complementary treatment for mild to moderate depression.
Enhances cognitive function: Studies have shown that time spent in nature can even help improve attention span, creativity, and problem-solving skills. The natural environment provides a respite from the constant stimulation of urban life, allowing the brain to recover from cognitive fatigue and overload. This phenomenon, known as Attention Restoration Theory, suggests that nature has a restorative effect on our ability to concentrate. Researchers have found that individuals who spend time hiking in nature show improved performance on tasks requiring focused attention and creative thinking. The novel stimuli encountered during hikes can also promote neuroplasticity, potentially slowing cognitive decline associated with aging.
Foster social connections: Hiking can be a social activity, providing opportunities to bond with friends, family, or fellow hiking enthusiasts. These social interactions in a natural setting can help combat feelings of loneliness and isolation, which are significant risk factors for mental health issues. Group hikes encourage communication, teamwork, and shared experiences, all of which contribute to stronger social bonds. For those who prefer solitude, solo hiking can offer valuable time for self-reflection and introspection, contributing to improved emotional well-being and self-awareness.
Boosts self-esteem: Completing challenging hikes and setting personal goals can significantly improve your self-confidence and self-image. Each successful hike, whether it's reaching a summit or completing a long-distance trail, provides a sense of achievement that translates into increased self-efficacy. This improved belief in one's abilities can carry over into other areas of life, leading to greater overall confidence and resilience. The physical changes that often result from regular hiking, such as improved fitness and body composition, can also contribute to enhanced self-esteem and positive body image.
Promote mindfulness and presence: Hiking encourages you to be present in the moment, focusing on the sensory experiences of nature – the sound of rustling leaves, the feel of the wind, or the scent of pine needles. This natural encouragement of mindfulness can help reduce rumination and negative thought patterns associated with anxiety and depression. The practice of being present during hikes can also translate to improved mindfulness in daily life, leading to better emotional regulation and stress management.

Tips for Beginner Hikers

If you’re considering your first hike, getting started can seem daunting. The prospect of venturing into nature, navigating trails, and dealing with the unpredictability of the outdoors might feel overwhelming. However, with the right approach and preparation, anyone can ease into this rewarding activity. Here are some recommended tips to help you embark on that hiking journey:

Start small: Begin with short, easy trails near your home. As fitness and confidence improve, gradually increase the length and difficulty of hikes. Look for well-maintained paths with minimal elevation gain for your first few outings. Aim for hikes lasting 1-2 hours initially, and pay attention to how your body responds during and afterward. Remember, this is not about conquering the most challenging trail right away; it's about building a sustainable habit. As you become more comfortable, you can progress to longer hikes with more varied terrain.
Find local trails: Utilize resources like AllTrails, local hiking clubs, or park websites to discover suitable trails in your area. These platforms often provide detailed information about trail length, difficulty, elevation gain, and current conditions. Local nature centers or outdoor equipment stores may also offer trail recommendations and maps. Don't overlook urban trails or nature preserves close to home; these can be excellent starting points for beginners. As you gain experience, you can explore trails further afield.
Invest in proper gear (over time): While you don't need top-of-the-line equipment to start hiking, some basic gear is essential. Begin with a comfortable pair of hiking shoes or boots with good traction. Avoid cotton clothing, which retains moisture, and opt for moisture-wicking synthetic or wool fabrics. A small daypack to carry water, snacks, and essentials is also important. As you hike more frequently, you can invest in additional gear like trekking poles, a proper hiking backpack, or technical clothing.
Invite a buddy: Hiking with a friend or joining a group can make the experience more enjoyable and safer, especially for beginners. A companion can provide motivation, share the experience, and offer assistance if needed. Many areas have hiking clubs or groups that welcome beginners and organize group hikes. These can be excellent opportunities to learn from more experienced hikers and discover new trails. If you prefer solo hiking, always inform someone of your plans and expected return time.
Learn basic trail etiquette: Understand and follow principles such as yielding to uphill hikers, staying on marked trails, and practicing Leave No Trace ethics. Proper trail etiquette ensures a positive experience for all hikers and helps preserve the natural environment. When encountering other hikers, a friendly greeting is customary. If you need to take a break, step off the trail to allow others to pass. Always pack out what you pack in, including biodegradable items like fruit peels.
Set realistic goals: Be honest about your current fitness level and choose hikes that challenge you without being overwhelming. It's better to complete an easier hike and feel accomplished than to attempt a difficult trail and risk injury or discouragement. As you plan your hikes, consider factors like elevation gain, distance, and terrain difficulty. Gradually increase these factors as your fitness and skills improve. Remember, hiking is not a competition; it's about enjoying nature and improving your health at your own pace.
Prepare for the weather: Check the weather forecast before your hike and dress appropriately. Layering is key, as temperatures can vary significantly throughout the day, especially in mountainous areas. Always pack a rain jacket or poncho, even if the forecast is clear. Sun protection, including sunscreen, a hat, and sunglasses, is crucial regardless of the weather.
Learn basic navigation: Even on well-marked trails, basic navigation skills are important. Learn how to read a trail map and use a compass. Many smartphones have GPS capabilities and can be useful tools, but don't rely solely on electronic devices. Familiarize yourself with trail markers used in your area.
Start a hiking journal: Keep track of your hikes, noting details like trail conditions, wildlife sightings, and personal reflections. This can be a rewarding way to document your progress and experiences. It can also help you plan future hikes and set goals for improvement.

Essential Hiking Gear

Having the right gear can make a significant difference in comfort and safety while hiking. As mentioned, you don't need to rush out in order to get all these things immediately, but they are fairly basic and are very helpful, so the sooner the better.

Footwear: Invest in quality hiking boots or shoes that provide good traction and ankle support. Break them in before long hikes to prevent blisters.
Backpack: Choose a comfortable daypack with enough capacity to carry water, snacks such as Whole In One bars, extra layers, and other essentials.
Navigation tools: Bring a map and compass, and learn how to use them. A GPS device or smartphone app can be helpful but shouldn't be the only navigation tool.
First-aid kit: Pack a basic first-aid kit including items like bandages, antiseptic wipes, pain relievers, and any personal medications.
Sun protection: Bring sunscreen, sunglasses, and a hat to protect against harmful UV rays.
Clothing layers: Dress in moisture-wicking layers that can be easily added or removed to adapt to changing weather conditions.
Emergency shelter: A lightweight emergency blanket or bivy sack can be usefulin unexpected situations.

How To Hike Safely

Safety should always be the top priority when hiking. Follow these guidelines to ensure a safe and enjoyable experience:

Plan ahead: Research the trail, check weather forecasts, and inform someone of your hiking plans, including expected return time.
Stay on marked trails: This helps prevent getting lost and protects fragile ecosystems.
Hike at a sustainable pace: Maintain a pace that allows for comfortable breathing and conversation to avoid overexertion.
Stay hydrated and fueled: Drink water regularly and eat snacks to maintain energy levels throughout the hike.
Be aware of your surroundings: Watch for potential hazards such as loose rocks, exposed roots, or wildlife.
Know your limits: Turn back if weather conditions worsen or if you feel uncomfortable with the trail difficulty.
Carry the Ten Essentials: These include navigation tools, sun protection, insulation, illumination, first-aid supplies, firestarter (for longer hikes), repair kit and tools, and emergency shelter.
Learn basic wilderness first aid: Knowledge of how to handle common hiking injuries can be invaluable in emergency situations.

Final Words

Hiking is an exhilarating outdoor activity that is great for your health. If you’ve been yearning to spend more time outside, and experience the many benefits when combined with physical activity, this is the way to go.

Just keep in mind that it does not have to be grueling. There is a huge misconception that hiking has to be this grand odyssey into the unknown. No. You can just as well hike smaller, safer trails, at least until you are confident enough to try something more adventurous.