Hiking has it all, health-wise
It’ s a good option for improving both physical and mental health
Many people enjoy exploring nature because it’ s a beneficial form of physical activity that may replace a boring day at the gym, but the benefits of hiking extend beyond the body, offering a powerful boost to mental health by simply getting us out in nature.
“ Hiking is an amazing way to get outside and explore, reconnect with feelings of wonder and awe, and reap countless benefits such as decreased anxiety and depression and reduced risk of heart disease, high blood pressure, diabetes, and obesity,” said Alyson Chun, assistant director of the Adventure Sports and Recreation Adventure programs at Stanford University, according to National Geographic.
Although there are still unanswered questions about why exposure to nature is associated with improved mental health, lots of studies and surveys have shown that people often reported increased positive feelings after spending time in nature, while hitting the trails also helped many cope with the stress of the COVID-19 pandemic.
One UK study aimed to offer some guidance about how long people should be outside in order to reap the benefits of improved mental health.“ We found that people who spent at least two hours a week in nature were more likely to report‘ good’ health or‘ high’ levels of well-being than people who spent no time in nature,” Dr Mathew White, a senior lecturer in environmental psychology at the University of Exeter and one of the study authors, wrote in The Conversation.
Some studies have suggested that compounds released by trees, including pines, cedars, and spruces, might boost the immune system, lower stress hormones, and reduce inflammation. Other research has pointed to natural light helping regulate circadian rhythms, or the body’ s natural clock, in a way that improves sleep quality— a factor that might either strengthen or affect mental health.
Perhaps hiking is so beneficial because it may also give people some respite from the daily grind of urban life— long working hours with spending sprees as a main source of pleasure, at least for those who can afford them. Indeed, burnout and unfavourable socioeconomic conditions are well known for increasing the risk of mental health problems.
And like many other types of exercise, hiking can also reduce heart disease risk, lower blood pressure to healthier levels, and even contribute to managing diabetes.
“ Because of exercise, you can have the same effects that insulin would have,” Dr Matthew Kampert, a sports medicine physician at the Cleveland Clinic in the US, said on its website.“ If you’ re someone with diabetes and your blood sugar is high, you could actually bring your blood sugar down with periodic bouts of exercise.”
Regular hiking or exercise could also help prevent type 2 diabetes by burning calories, thus reducing the risk of obesity, and hitting uneven natural trails usually leads to more calorie consumption than walking on a level surface while also practising balancing skills.“ When you challenge your body, it will adapt. For example, if the terrain puts your balance to the test, it will push your internal balance system to improve,” Dr Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School, said on its website.
Hiking isn’ t just a comprehensive form of exercise— it’ s also a brief alternative to the reality of contemporary life.
GlobalHealthAsiaPacific. com ISSUE 1 | 2025
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