I never feel like I have enough time in the day.
Between patient care, staying current with medical literature, and the endless stream of notifications demanding my attention, I’m constantly bombarded by reminders, meetings, and things to read. This probably applies to you, too, regardless of your career. We’re all drowning in distractions.
That’s why the benefits of hiking are indispensable.
The Physical Benefits of Hiking: More Than Just Cardio
Hiking offers tremendous physical benefits. It’s one of the most accessible forms of exercise across one’s lifespan.
You can hike into your elderly years. You might need a trekking pole for balance as you age, but it’s an activity you can take with you through life.
The benefits of hiking in nature include both cardiovascular and strength training components. When you climb hills, for instance, you engage your core, activate your leg muscles, and use your body differently than you would on flat ground.
Data shows that consistent hiking increases aerobic capacity and skeletal muscle mass. It improves blood pressure and VO₂ max, your body’s ability to use oxygen during exercise. When you’re hiking uphill, you’re doing more physical work, expending more energy, and building strength alongside endurance.
This combination makes hiking valuable. You’re hitting Zone 2 cardio training while loading your joints and muscles to support bone density and functional strength.
Nature Is Therapeutic
Being in nature is therapeutic. You can’t fully separate the physical benefits of hiking from the experience of being outdoors.
Humans evolved in nature. We’re designed to spend time listening to the wind rustle through leaves, observing animals, and being present in an environment akin to what our ancestors experienced.
When you remove yourself from notifications, emails, and endless scrolling, and when you put yourself in a position where you can just exist, you return to an internal place of solitude. It’s a respite from modern life’s stressors.
I attended medical school in Israel, where I found my love of hiking. Whether it was hiking through Ramon Crater (Mitzpe Ramon) or rappelling through canyons at Nachal Darga, I found a hobby and passion that I will continue for life.
Years later, it’s one of the reasons I wanted to move to Northern California. Being outdoors is nonnegotiable for my well-being.
What Is Rucking?
Rucking takes the physical benefits of hiking to another level.
Rucking means hiking with weight on your back. You might use a weighted vest or a backpack filled with 20 pounds, depending on your body size and fitness level. This increases the intensity of your workout without special equipment or gym access.
Rucking isn’t new. It’s been part of military training for years, since soldiers need to cover several miles carrying heavy gear. It’s a test of endurance and physical strength.
When I first started rucking, I threw a 15-pound dumbbell and an old pillow into a backpack and hit the trail. Now, specialized packs and vests are available, but you don’t need them to start.
The benefits are substantial. You’re loading your joints more and improving your bone density, which matters increasingly as we age and naturally lose bone mass. For women at higher risk for osteoporosis and osteopenia, any weight-bearing exercise is valuable. Rucking delivers.
When you carry weight on your back with proper form (poor form increases injury risk), you engage your core and maintain better posture. You work your postural muscles and improve core stability. For those of us who sit at work all day, this is another benefit.
Rucking lets you maximize time efficiency. Taking a 10-minute walk? Add weight and burn considerably more calories while building strength.
Safety note: Rucking is generally safe when done with proper form, but it’s not appropriate for patients with certain joint issues or back or neck problems. If you’re new to this type of exercise, consult your physician first.
Mental Health Benefits of Hiking: The Data Behind the Experience
The mental health benefits of hiking aren’t subjective. They’re measurable, documented, and consistent across medical literature.
Studies show that spending time in nature improves emotional regulation, decreases anxiety and depression scores, and increases overall mood. Researchers have compared urban walks with nature walks and found differences in stress markers, including circulating cortisol levels. Time in forests leads to better life satisfaction and improved cognition.
Research also shows decreased inflammatory markers after experiences of awe in nature. When you stand in front of the Grand Canyon or Yosemite, when you’re struck by the majesty and scale of the natural world, your body responds physiologically.
Stress decreases. Immune function may improve. PTSD symptoms reduce, too, according to some studies.
Mental Health Benefits of Hiking: Hiking as Moving Meditation
You don’t need to be an expert in meditation to benefit from mindfulness in nature. When you walk through the woods, focused on the leaves crunching beneath your feet or the sunlight filtering through the trees, you’re practicing a form of meditation without formal training.
You might use hiking time for deeper introspection. Where am I in life? What am I grateful for? What are my goals?
This intentional reflection becomes powerful when you’re removed from daily triggers and stressors.
Everyone Has Access to Nature
Some people live in urban environments far from wilderness trails. That doesn’t eliminate the benefits of hiking in nature.
My wife is from New York City. In Manhattan, surrounded by brick and mortar, you can go to Central Park.
Walking in a park is different from walking on the street. You’re reducing carbon monoxide exposure. You’re surrounded by grass, plants, and trees. That’s therapeutic.
It’s not as immersive as a forest trail. You don’t feel removed from civilization. But it’s a start, and it’s accessible to most people.
You don’t need an Instagram-worthy backdrop. Find a local trail or park. Your own neighborhood also works if you’re intentional about it. Put weight in a backpack and walk around your block.
Fitting the Physical Benefits of Hiking Into Your Wellness Plan
The physical and mental health benefits of hiking make it a cornerstone of comprehensive wellness. It complements nutrition, sleep, and stress management:
- The light exposure helps regulate circadian rhythm, which improves sleep quality.
- The stress reduction supports better cortisol patterns, which affects everything from weight management to immune function.
- The social connections you make when you hike with others contribute to longevity and health outcomes.
You don’t need to live on top of mountains or visit Yosemite every weekend, but you do need to be intentional about prioritizing outdoor time. That means sacrificing another activity. Maybe you spend four hours on social media every night. That’s where you can shift your time.
You can’t just read about the benefits and do nothing. Spend 15 or 20 minutes thinking about how you’ll incorporate hiking or rucking into your life.
Maybe you substitute your gym treadmill for a trail walk every morning. Maybe you sign up for a backpacking trip. Maybe you commit to 10 minutes outside daily. Even those 10 minutes create measurable benefits.
How to Experience the Physical and Mental Health Benefits of Hiking
You don’t need special gear to reap the physical and mental health benefits of hiking.
Start by just walking outside. Get on a trail. Pay attention to your surroundings.
If you want structure or community, look at group tours or classes. REI offers excellent resources for beginners. Local hiking groups exist in most areas.
Check Meetup for social hiking opportunities. The social element adds another layer of benefit, and you’ll discover new trails through experienced hikers.
Download the app AllTrails. It’s a comprehensive, free app that displays trails near you with difficulty ratings, distances, and user reviews.
This doesn’t have to be as dramatic as a survival reality series. You’re not competing with anyone. You’re just giving yourself space to move, breathe, and reconnect with the environment we evolved in.
Start this week. Find 10 minutes. Step outside. Notice what changes.
