Take a Hike: The Multiple Benefits of Spending Time in Nature
A simple stroll outside is enough for a healthy physical and mental boost
Hiking combines America's favorite form of exercise with the proven mental health benefits of spending time in nature.
If the mere thought of taking a hike conjures up terrifying images of treacherous terrain and medical evacuations, relax. Even a long, leisurely stroll through the park qualifies.
Hitting the trails can be enjoyable in all four seasons. Spring offers the first appearance of beautiful wildflowers. Forests are vibrant and alive during summer. The cool days of autumn present nature's most brilliant palette of color. Winter's quiet solitude invites peace and introspection.
Steps to Prepare
Many of us dwell within a climate-controlled bubble of our home, vehicle and various destinations.
A study referenced in Harvard Health Publishing reveals that the average adult spends more than 10 hours each day sitting. Research links too much time indoors to increased risk for a host of problems from chronic stress to diseases like obesity, substance abuse and depression.
Getting outside regularly offers the best of all worlds to give our bodies and brains the reset they need.
Physical. Regular exercise like hiking is particularly important for older adults to help:
- Lower blood pressure for those with hypertension
- Strengthen bones, muscles and joints
- Reduce the risk of falling by improving coordination and balance
- Bolster cardiovascular health and ward off coronary heart disease
Mental. An outdoor hike requires nothing from us mentally other than being present. Free from our normal hectic environment, we can think more clearly and deeply. Other benefits of exposure to nature include:
- Better management of unhealthy emotions like loneliness and irritability
- Improved cognitive function, including memory, attention and creativity
- Boosting your mood and sense of well-being from the release of endorphins during hiking
If hiking is a significant increase in your normal activity level, it's always smart to check with your doctor first.
Build up some endurance beforehand and take it slow. Begin with daily walks, increasing the distance each time.
Choose the appropriate degree of difficulty and distance for your level of fitness. When hiking with others, choose a trail that is comfortable for everyone.
Monitor the weather to make sure you are wearing the right clothing. Hat, appropriate footwear and socks, sunglasses and sunscreen are mandatory. Hiking poles or a walking stick for greater stability are lightweight and easy to carry.
Depending on the season and time of day, think about dressing in layers to be prepared for variations in temperature. If the forecast is too iffy, don't hesitate to postpone your outing. Getting stuck far from cover in a downpour is nobody's idea of a good time.
Bring snacks, plenty of water and basic first aid supplies. Keep your smartphone with you in case of an emergency, but be aware that the signal may be weak if you're in a remote area. To reap the full mental benefits of your hike, consider using it just for photos rather than being constantly connected.
Hiking can be a fun social activity, but if you are seeking a solo trek, err on the side of caution. Tell a friend or family member what trail you'll be on, where you parked your car, and the approximate start and end times of your hike.
Once on the trail, listen to your body. Never feel pressure to keep up with a group or be concerned about the need to take breaks.
Popular Parks
There is no better place to go hiking than in our U.S. national parks. Take your pick from these popular hikes suitable for all fitness levels.
Yosemite. One of the easiest and most memorable hikes in Yosemite is Glacier Point. After a short 20-minute walk you discover jaw-dropping views of Half Dome and the entire Yosemite Valley.
A longer (1–2 hours) hike to Sentinel Dome offers magnificent scenery plus a chance to photograph the iconic Jeffrey pine, perhaps the world's most famous dead tree.
Yellowstone. There is no better way to start your trip to Yellowstone than seeing Old Faithful erupt. The geyser puts on a show around 17 times a day, and predicted eruption times are posted at the Visitor Education Center as well as online.
The Old Faithful Geyser Loop is an easy trail to get you up close and personal with the big fella. The Mammoth Hot Springs trail (3.5 miles) takes you to a waterfall and unusual multicolored limestone terraces.
Zion. We visited this park numerous times while living in Las Vegas. There is something almost spiritual about this magnificent place that beckons you to return. Shuttles that run the length of the park let you conserve energy for some fabulous hikes.
The paved Pa'rus Trail, which begins at the visitors' center and runs beside the Virgin River, provides epic views of the colossal Watchman mountain. Weather and water flow permitting, we highly recommend getting your feet wet in the Narrows, named one of the world's best hikes.
You actually hike in the water, so for your safety rent proper footwear and walking sticks. Make sure your camera battery is charged because whatever distance you hike, you'll be rewarded with fabulous photos and lifetime memories of the soaring, other-worldly canyon walls that surround you.
