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How do you feel after a hike or time outdoors? Do you have a tendency to feel less stressed, more focused and more relaxed? If so, that's not a coincidence. Or maybe you haven't tried hiking yet but are intrigued by what it has to offer.
Hiking offers a variety of physical and mental benefits. Some benefits may be immediate (e.g., reduced blood pressure and stress, increased focus, and increased immune function), while other benefits may develop over time, such as: B. Weight loss and a Decrease in depression.
Physically HeAdvantages
Hiking is naturally cardiovascular and therefore can have great benefits for heart health while improving blood pressure and blood sugar levels.
Hiking helps increase strength in leg muscles, builds stability in core muscles, and improves balance Competencies. As the terrain becomes more technical and the climbing intensity increases, more balance and core strength are required as more muscles are recruited to tackle the steeper terrain. As you climb, the larger muscles in your legs are activated (like your quadriceps, glutes, hamstrings, and calves), and as you descend, your glutes and quadriceps work hard to prevent you from falling forward as you descend. Uneven terrain means many of the smaller stabilizer muscles are worked, increasing overall stability and balance.
The intensity of a hike can be adjusted to suit the ability of the person hiking, from an easy neighborhood trail to a challenging climb up a mountain, making hiking accessible to all abilities and all ages. The hillier the trail, the harder your heart will work, increasing the potential cardiovascular benefits.
Mental health benefits
Research suggests that hiking in mountainous areas with elevation changes can increase feelings of worthiness (pleasure), elation (or happiness), and calm, and decrease feelings of anxiety and fatigue immediately after hiking. For example, one study showed a reduction in stress-related reactions, such as: B. lower levels of cortisol (a stress hormone) in saliva after hiking outside.
A study by researchers at Stanford University showed that spending time in nature reduces rumination or the repetitive thought patterns about negative emotions. The same study has shown that spending time in nature can improve psychological well-being and provide people living in urban areas the relief needed to reduce negative thought patterns. In fact, study participants found a decrease in brain activity in the subgenual prefrontal cortex (sgPFC), which is a part of the brain associated with withdrawal and is linked to rumination in both healthy individuals and people with depression.
In addition, being in nature reduces anxiety and includes some benefits such as an increase in Cognition and affect or feelings and emotions Being in nature can also provide the opportunity to be more mindful and present in the moment you are experiencing, which has been shown to lower stress and blood pressure.
How to get started
Spending time in nature can make us feel better physically and mentally. So what can you do to get started? First, start with shorter hikes on more popular trails in your area. This makes it easier for you to get started. Shoes with stiffer soles can support your feet by providing a more stable grip on uneven and potentially slippery terrain (hiking-specific footwear is ideal). A good pair of shoes can also help prevent ankle injuries or falls when you first start hiking (and when you may have less leg strength and overall stability). Ideally, these shoes should be well broken in to reduce the risk of blisters.
Be prepared with plenty of fluids and some snacks (even if you don't think you'll be outside for very long) and wear weather-appropriate clothing. Dress in layers to stay warm in cooler climates and wear sunscreen even on cloudy days. Get a clear picture of the route you will take using a map or an application on your smartphone. Better yet, take a friend to accompany you on the hike. This can help make time more enjoyable and increase your sense of connection (which is also important for positive mental health). It is also important to let someone know where you will be hiking in the event of an emergency. Include the name and location of the trail and when you plan to return.
try it
Try hiking and see how it feels physically, mentally and emotionally. If nothing else, it will allow you to step away from the screens and technology that characterize daily life and focus more on nature and your surroundings. This can bring a moment of mindfulness into your day.