The body and mind benefits go beyond the pace of walking

WWhen I moved to Denver in July, I was so eager to hit the trails that I couldn’t wait for the weekends. As soon as the clock struck 5 p.m. on a weekday, I’d close my laptop, pack the backpack, and head for the hills—literally.

When I lived in Florida, I was content to spend my evenings wandering the nearby mall with my dog ​​to relax. Not anymore. Now that I know the bliss of an after-work hike in the Flatirons, my simple walks around the neighborhood feel a little stale. And I’m not the only one trading in my treadmill knees for switches. Katie Gassman has more than 32,000 followers on her @hotgirlhikes TikTok account dedicated to promoting the good news about getting outdoors. also organizes group hikes with hot girls for those looking for girlfriends to adventure with.

And it turns out there’s a lot of science behind why we crave time on the trails. Edward Phillips, MDassociate professor of physical medicine and rehabilitation at Harvard Medical School and co-organizer of Food, we need to talk The podcast says that hiking gives you all the physical and mental benefits of walking — plus some.

“There are wonderful benefits for your mind to prevent depression, anxiety – all from just a short walk,” says Phillips. “So you get all these benefits and then, as the old ads used to say: Wait, there’s more.”

What is the difference between hike and hike?

Admittedly, the line is blurred. For Phillips, the distinction often comes down to intention and preparation. If you don’t think twice about what shoes to wear, what your route will be, if the weather might change, or if you need to pack food and water, you’ll probably go for a walk.

On the other hand, if you wear sturdier trail shoes, pack extra layers, plan to walk over rough terrain, and consider your route ahead of time, it’s likely to be hiking.

Hikes don’t have to be a specific mileage or elevation, Phillips says. But they often involve exploring new places and being in nature. The great thing about hiking? It can be as mild or as wild as you like—either way, you’ll reap the benefits.

What are the benefits of hiking over walking?

Walking is the most popular form of exercise in the world, and for good reason. There are the longevity benefits, bone strength, cardiovascular and brain health benefits. Walking can boost your immune system, soothe joint pain, reduce your risk of breast cancer and even curb your sweet tooth cravings. according to Harvard Medical School. But you get all these benefits and more when you turn that walk into a hike.

1. Hiking challenges your heart and leg muscles

Hiking on a rolling trail is nature’s interval training, Phillips says. Hikes often include various uphill and downhill sections, which results in a natural undulation of effort. “You’ll work harder going up. Your heart rate will go up. Your breathing will increase and then when you come down, you have a chance to relax a little bit,” he says.

This gradient variation demands more of your muscles than a typical walk around the community retention pond. Your glutes fire up to help you conquer the uphill sections, and then your quads engage on the descent, acting as your body’s natural brakes, Phillips says. And these incline changes don’t have to be dramatic: Even gentle hills can work muscles we don’t activate on a flat ride.

2. Walking can improve your balance

Since hiking is often done on terrain that’s a little rougher than your home sidewalk, it’s a great way to challenge your balance. All the movements you make during a hike, from walking over a large rock to walking on a log, train your body to maintain its balance under a number of different conditions. “And the more you challenge any system in your body, the more your body will adapt and get better at it,” says Phillips So, if you find yourself tripping over a trail littered with loose rocks or taking an unintended plunge into a chatter. brook, don’t be sad. Your next foray into the woods will likely be a little smoother.

3. Hiking can increase happiness and reduce stress

Perhaps more powerful than the physical benefits of hiking are the spiritual benefits. Studies have shown that people who spend significant time in nature report increased levels of happiness, positive social interactions and purpose in life, according to the American Psychological Association. And the results are more than what is seen with walking in urban environments: A pair¹ of² 2015 studies showed that, compared to their counterparts who walked in the city, people who took nature walks showed less anxiety, less rumination and less activity in a part of the brain linked to depression.

Even the shapes we see on the paths can have a calming effect, Field Trip Health psychiatrist Mike Dow, PsyDits author Fixing brain fog, Well+Good previously said. “Cities are made up of sharp corners from things like buildings, which the subconscious can perceive as danger, raising adrenaline and cortisol levels,” he says. “Walking in nature exposes you to fractals, the soothing shapes that make up the universe (like shells, snowflakes and trees), allowing your serotonin levels to rise naturally.”

Phillips encourages hikers to try the Japanese practice of “forest bathing,” a type of mobile meditation where you focus on the sights, sounds and smells of the natural environment around you instead of, say, fighting with your girlfriend over the last job. gossip. Studies³ Show that slowing down to enjoy the natural environment around us on a hike can help put us in a more relaxed state.

4. Hiking can deepen relationships

People often recruit friends to hike with them, both for safety and enjoyment. And walking a few miles in the woods with loved ones can help cultivate meaningful relationships. A study⁴ at the University of California, Irvine, for example, found that sharing a sense of awe outside can bring us closer to one another.

Walking can also facilitate conversations. “You’re often more concerned with your breathing as you climb a hill or focus on the beautiful surroundings, and communication can flow more easily,” psychologist Alison Nerenberg previously told Well+Good about the relationship benefits of hiking.

Not in the mood for a chat? Phillips says that even hiking in silence with another person can foster feelings of connection.

It doesn’t take much

While all of these physical and mental bonuses may inspire you to climb the nearest peak you can find, just know that like hot girl hikes, hot girl hikes don’t have to be extreme to reap all the benefits. Although longer hikes can offer deeper rewards. “We know that the benefits are dose-dependent,” says Dr. Dow. “Having a long, unstructured and meditative period of time in nature can better balance your neurotransmitter levels as you move from ‘doing’ mode to ‘being’ mode.

That said, you probably want to leave Kilimanjaro to the professionals. Just follow whatever trail near you feels accessible and sparks your own sense of adventure.