It's almost impossible to stand on line at a supermarket checkout counter without seeing magazines telling you to "Walk off the weight." Walking is low-impact, burns calories, requires no equipment other than walking shoes, and can be done anywhere But if walking is good, hiking is better, not only for physical fitness, but mental fitness as well.
Climbing Hills: A Calorie-Burning High-Impact Workout
Most walkers choose a relatively flat route. Even if you walk in hilly areas, unless you live in a city like San Francisco, you are unlikely to challenge yourself with the kind of hills you find on hiking trails.
Hikers, on the other hand, generally head for the trails, and trails usually have hills (unless you live in a place like Florida, where the state highpoint is a mere 345 feet above sea level!). In terms of aerobic exercise, climbing hills gives hikers some real bang for the buck. We all know it takes more effort to walk uphill than to walk on a flat surface. This means that you are worker harder, burning more calories, raising your heart weight, and working your weight-bearing muscles more effectively.
Hiking on Uneven Surfaces: Advantages and Balance Issues
Walkers usually walk on paved sidewalks, bike paths, or rail-trails. Hikers walk on dirt, which is softer on the feet, so hiking is even lower-impact that walking.
The uneven surfaces create another issue: Each step is slightly different from the last. What's good about that? Simple: You have to exercise slightly different muscles as you step over roots, lift yourself onto rocks, and avoid puddles. This also exercises your balance.
Speaking of balance: Have you ever seen a walker tottering on a rock slope? Probably not. But hikers have to pay attention to balance all the time. As loss of balance is one of the indicators of physical aging, this is an important benefit for middle aged and senior fitness walkers. (Note: if the terrain is dangerously challenging, take walking sticks or trekking poles).
Mental Health and Hiking
Walkers try to find enjoyable routes in parks, on rail trails, and along river fronts and ocean fronts. Even so, in many cities, there are limited places to escape the honking cars and (even worse) the fumes. Hikers, on the other hand, are surrounded by nature. This is both a physical benefit (no toxic fumes to breathe) and a mental one (the peaceful surroundings).
Add to that the fact that trail time can be shared with a friend or a family member, or can be precious alone time, and you have a recipe for an exercise that has far-reaching mental and physical benefits.
Necessary Gear for Trail Fitness Walking
You don't need much equipment for walking or hiking on trails, but a few items can keep you safe and comfortable:
- Comfortable walking shoes.
- A waist-pack or small day pack.
- A blister kit containing Moleskin, Bandaids, tape, or a blister treatment such as Spenco's Second Skin.
- A light rain jacket or extra layer (in colder climates)
- Trekking poles if you find them helpful. (They are especially useful on steep downhills.)
- A trail map if you don't know the area.
- A cell phone.
Adding a session of trail walking to your weekly fitness routine can give you variety, up your calorie burn, and give you a mental break from everyday life in the surroundings of nature. It's one exercise you may well find yourself looking forward to doing.
Karen Berger - Karen Berger is the author of 15 books. Please click on her name to read her full bio.
