Hiking is one of the most affordable and fun ways to burn calories. Of course, if you are super into hiking and want all of the best and latest gear from a store like REI, then perhaps it isn’t super affordable. But, for folks who just want to get outside and walk around looking at things, there isn’t a lot of overhead.
Hiking isn’t just performed on mountains or rural wooded areas either. ‘Urban hiking,’ in which people walk around cities and parks, is also a thing. I love hiking as a form of cardio because it is something that I can do with friends and family, in addition to burning calories.
“Hiking is a cost-effective intervention that encourages people to be physically active while spending time in nature. Time in nature can lead to health benefits through contact with the natural elements, participation in physical activity, restoration of mental and emotional health, and time with social contacts.” stated a team of academic researchers based in the U.S. in a 2016 study.
“Benefits may be immediate, such as decreased blood pressure, decreased stress levels, enhanced immune system functioning, and restored attention, or transpire over time, such as weight loss, decreased depression, and overall wellness.” the researchers also stated.
A separate study conducted in 2023 by researchers in Europe examined the wellness effects of mountain hiking and forest therapy, finding that “women and men with sedentary lifestyles mentally benefit from contact with nature” and “men and women showed small improvements in blood pressure as a result of the interventions.”
Yet another study, this one conducted in 2024 by researchers affiliated with the University of the Fraser Valley in Canada, found that “group-based hiking for previously inactive older adults significantly improved physical health-related quality of life over an 8-week biweekly intervention.”
For many of us, one of the main goals of hiking is to exercise and burn calories. How many calories are burned during a hiking session depends on many factors, including the weight of the hiker, the weight of any packs being carried, the hiking speed involved, the slope of the trail, and what type of terrain the person is hiking on. If that sounds like a lot to calculate, don’t worry. The fine folks at Outside have created a great calculator where you can punch in all of the relevant information and see how many calories are burned per hour and mile.
To find a hiking trail near you, check out AllTrails, or just Google your geographical location and ‘hiking trails near me.’ Chances are, there are articles, databases, or social media posts with suggestions. Lastly, make sure to stay safe when hiking. Research where you are hiking to see if there is anything special that you need to bring, make sure to bring safety equipment and food/water, and be mindful of potential medical risks associated with hiking.
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