A jaunt through the woods can boost your fitness, your balance and your mood.
Walking is great exercise, but sometimes you need a break from your usual neighborhood loop or the monotony of the basement treadmill.
Head out for a hike instead. It’s similar to walking but can give you a fitness boost along with a dose of novelty and adventure. And not only is hiking great exercise, it’s a COVID-safe activity that doesn’t require much equipment.
Reaping physical benefits
Navigating a winding, wooded trail can help your body build endurance, strength and coordination, says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School.
Hiking over uneven terrain requires more energy than walking on a level surface, so it burns more calories. If you are hiking uphill, your body has to work even harder, he says. A rigorous hike may offer many of the same physical benefits as interval training, which alternates low- and high-intensity exercise to increase cardiovascular fitness. During a hike, your heart rate goes up as you move up an incline and drops when you head downhill.
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Traversing an irregular landscape can also build strength.
“You are using different muscles when you climb and descend,” Phillips says.
If you haven’t gone for a hike lately, you’ll probably feel it in your hips and buttocks when you climb and in your thighs on the way down.
“Descending works the muscles in the fronts of your thighs, which need to function like a brake to keep you stable,” he says.
Finding your footing on a rutted trail can help you become steadier on your feet.
“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,” Phillips says.
Improving mind and mood
Hiking’s benefits aren’t only physical; they’re mental as well.
Humans thrive when they are out in a natural setting, Phillips says. Simply being among the trees may improve a number of health indicators. Research has shown that the Japanese practice of shinrin-yoku (“forest bathing”), which encourages a slow enjoyment of nature, produces measurable physical changes.
A 2019 study in the International Journal of Biometeorology found that the practice reduced levels of the stress hormone cortisol in the blood. A 2011 study in the European Journal of Applied Physiology noted its beneficial effects on blood pressure and potentially blood sugar levels.
Being out in nature also exposes you to new sights and experiences. The view from the same trail changes throughout the year as the trees grow or shed their leaves.
The best thing about hiking is that it often doesn’t feel like exercise.
“Some people who eschew exercise will gladly go for a hike,” Phillips says. And because they enjoy it, they’re more likely to stick with it.
Destination hikes even provide their own motivation to keep you going.
“If you ever want to hook someone on hiking, go to Acadia National Park in Maine. An hourlong hike there can take you up 400 feet to a peak where you get a panoramic view of the ocean below,” Phillips says.
How to get started
While hiking can be safely adapted to many fitness levels, there are some things you should do to prepare before you head out, Phillips says.
1. Start slowly.
If you’ve never hiked before, don’t attempt to trek up a steep mountain. Flat trails provide a great starting place.
Look for local rail trails, which are level paths of stone dust or another soft surface. They run along old railway beds where tracks used to be. These are a great place for beginners that still get you out in nature.
You can also use a smartphone app or online trail guide to find local routes that suit your ability level.
2. Bring a buddy.
It’s safer to hike with a friend, ideally someone who knows the area.
3. Do your research.
Plan your route and know what terrain to expect before you leave. Also, make sure your cellphone will work in the area you choose so you can get emergency help if you need it.
4. Stop halfway.
When you’re hiking, go only about half as far as you want to hike. Don’t forget, you still need to travel all the way back to your starting place.
5. Bring the right supplies.
In addition to sturdy footwear, bring a hat and sunscreen to protect yourself from the sun, enough water to stay well-hydrated, insect repellent and a small first-aid kit.
6. Be flexible.
Don’t feel you need to achieve a certain speed or distance goal. Adapt for the conditions you encounter on the trail.
7. Bolster your balance.
If you need a little extra balance support, hiking poles can be a great solution, Phillips says. They can be found at most outdoor supply stores and can give your arms a mini-workout while you walk.
8 strategies to help maintain strength as you age
Invest in a trainer
A licensed and credentialed trainer can design a personalized program and teach you proper form and technique. Get referrals from local gyms, and many trainers now offer virtual workouts. After you learn the basics, you can work out on your own.
Get free
Training with free weights, like dumbbells, kettlebells and barbells, is often better for muscle building than machines, Shawn Pedicini, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital, says. “However, machines are ideal if you have balancing issues or other limitations that make it safer to sit during weight training,” he says. You can also go back and forth between free weights and machines depending on the type of exercise and which muscles you are working on.
Leg up
While you need full-body workouts that address all your major muscles, older adults should pay special attention to their leg muscles: quadriceps and hamstrings (in the thighs), the gluteals (in the buttocks) and the calf muscles. “These are involved in many daily functional movements like squatting and climbing stairs,” Pedicini says. Compound exercises that work different muscles in one movement — like squats, deadlifts and lunges — are great for building leg muscles.
Weight, reps, sets
Pedicini says fewer reps with heavier weights helps you gain the most muscle. “An ideal routine would be eight repetitions for each exercise for three sets total.” But you can adjust this as needed. “People with movement issues might need to use lighter weights and do more repetitions.”
Find your tempo
Lifting should be done at a seven-second tempo. That means three seconds to lift the weight, a one-second pause and three seconds to lower it. If you can’t lift the weight at least eight times, use a lighter weight. When you can comfortably perform eight reps without completely tiring the muscle, increase the weight. “Muscles grow stronger only if you keep adding resistance,” Pedicini says.
Two days is plenty
Ideally, you should do weight training at least twice a week. “Two days of full-body training can produce measurable changes in muscle strength,” Pedicini says. You often can feel results after four to six weeks of consistent training.
Give it a rest
Always allow at least 48 hours between sessions for muscle recovery. Some people prefer to break their workouts into two parts: upper body and lower body. In that case, you can perform upper-body exercises one day and lower-body the next.
Always raise the bar
Use enough weight so that the last few reps of a lifting routine are challenging.
“Don’t forget to consistently challenge yourself as you progress,” Pedicini says. “It’s necessary to gain the muscle and strength changes you want and need.”