Autumn Is Hiking Season
What Does It Do for Our Body and What Should You Watch Out For?

Effects on the Body

Hiking—essentially walking—is the most natural form of movement for humans.

Due to the increasing lack of physical activity in our society, many secondary conditions such as obesity, cardiovascular diseases, or musculoskeletal disorders can develop.

Those affected suffer greatly, and the burden on our healthcare system increases.

Regular hiking is an effective remedy because:

• Hiking Burns Calories: The number of calories burned depends on factors such as gender, age, height, weight, fitness level, distance, and elevation gain.
• Hiking Strengthens Bones, Tendons, Ligaments, and Joints: A trained leg musculature relieves stress on the knee and hip joints. Additionally, the entire core musculature is engaged, leading to improved posture.
• Hiking Is Moderate Endurance Training: Multiple studies show that regular hiking lowers blood pressure and improves endurance.
• Hiking Boosts the Immune System: Moderate physical activity stimulates the production of killer cells and activates the immune system. It also reduces cortisol levels, the stress hormone that weakens the immune system. Being outdoors further benefits the immune system—sunlight activates the production of vitamin D.
• Hiking Makes You Happy: It is even used as a therapeutic approach to combat depression. The more time spent in nature, the stronger the effect. Several positive aspects come together here: stress hormones are broken down, daylight boosts serotonin levels (the happiness hormone), and the physical exhaustion after a long hike helps many people sleep better and wake up more refreshed.

Important Aspects of Hiking

Hiking is highly adaptable in terms of intensity, and special equipment is usually not required.

Nevertheless, hiking is a form of exercise and should not be underestimated.

Here are some tips for safe and healthy hiking:

• Proper Equipment: Wear hiking boots with good grip and, optionally, high ankle support to prevent blisters, sprains, and fatigue. Layered, weather-appropriate clothing is essential to protect against moisture and cold.
• Route Planning: Choose a route suitable for your fitness level. Don’t overexert yourself, especially on your first hikes. Check the length and difficulty of the trail beforehand.
• Hydration and Nutrition: Carry enough water to stay hydrated.Light snacks like nuts and fruit provide quick energy.
• Sun Protection: Don’t forget sunscreen, a hat, and sunglasses—UV radiation is stronger at higher altitudes.
• Take Breaks: Regular breaks help prevent exhaustion and injuries.
• Weather Conditions: Check the weather forecast in advance. Avoid hiking in extreme conditions like thunderstorms or intense heat.
• Emergency Equipment: Carry a small first aid kit, a fully charged phone, and a map or GPS device—these can be lifesaving in an emergency.

Conclusion

Hiking is a holistic activity that promotes physical fitness, strengthens the immune system and body, improves mental well-being, and reduces stress.

To fully enjoy these positive effects, it’s crucial to be well-prepared and pay attention to proper equipment and personal limits.

Enjoy your next hike!