Darrick Robles Around 40 million Germans go hiking regularly. And many of us will be spending our fall break domestically. What could be more obvious than a hiking trip, far away from the crowds in the big cities? The low risk of infection is just one of the many health benefits of popular sport.
Wanderlust is good for body and mind
For a long time, walking was the only way to get from A to B. In the 18th century, wandering scouts were still viewed askance. It was not until the Romantic period that “aimless” hiking became socially acceptable as a leisure activity. Studies now show that people who walk regularly can reduce the risk of obesity , cardiovascular diseases and mental disorders.
1. Burn calories
You may burn more calories per hour doing cardio. However, when you hike, you are also in motion for several hours. On average, you can burn 50 kcal per kilometer run. However, the actual energy expenditure also depends on your running speed, the distance covered, the incline and your body weight.
2. Boosting the immune system
It has been proven that exercise in the fresh air trains the immune system . A hike at a moderate pace can activate the immune cells (lymphocytes). Moderate means that you don’t get out of breath while hiking and that you can have a good conversation. By the way, you make your defenses strong against infections.
3. Protect joints
If you have problems with your knees or hip joints, you don’t have to do without hiking. On the contrary: Regular trekking tours can even prevent joint pain and arthrosis . Pay attention to a knee-friendly posture when hiking in the mountains. If you are going uphill, keep your steps small. When going downhill, you should bend your knees slightly and roll your foot over the heel, sole and ball of the foot.
4. Strengthen the heart
Not only jogging and cardio training keep the heart fit. Hiking is said to reduce the risk of coronary artery disease. When you take a step now and then, your heart pumps oxygen-rich blood throughout your body. Be careful when hiking in the high mountains: Heart patients should avoid the low-oxygen mountain air. The lowlands are generally safer.
5. Tighten legs
Regular walking strengthens the muscles in your legs. If you, as a non-professional hiker, go out for a day on foot, you will notice it at the latest with sore muscles in your calves and thighs. The most effective are, you guessed it, hiking routes with ups and downs and those with stairs. That motivates you twice over: for a beautiful view and taut legs.
6. Fuel up
Movement wakes you up: A study showed that climbing stairs can give us more motivation than a cup of coffee. So, up the mountain! So that you can maintain your energy level on the go, it is essential to have healthy snacks such as fresh fruit and vegetables, nuts and dried fruit in your luggage.
7. Feel better
If you work a lot at your desk, a weekend trip to nature can work wonders. The fresh air makes you feel more relaxed and your stress level drops noticeably . Studies have shown that hiking can reduce the risk of depression and anxiety disorders. It should also put you in a good mood. An effect that you can achieve by walking briskly for 30 minutes a week.
Healthy over hill and dale
If you’re just starting out hiking or haven’t set foot on a mountain trail for a long time, we recommend these tips.
- Start slow: Don’t do the pro tracks straight away. Otherwise there is a bad sore muscles.
- Wear an onion look: Light but warming materials are the be-all and end-all when you are out and about for a long time. And it should be comfortable.
- Pay attention to the shoes: Sturdy shoes are important, especially if you are not running on level terrain. A thick profile sole protects your joints.
- Don’t forget to drink: the higher and longer you hike, the larger your water supply should be .
- Think of sun protection: Of course, it’s autumn. But especially in the mountainous regions, the UV radiation can still be high. So pack your sunscreen .
