I’ll be honest: I used to hate hiking. When I was a kid, my family would go hiking in the middle of summer, when the landscape was dry and the weather was hot. So when a friend suggested hiking some years ago, I hesitated. But I didn’t want to be a spoilsport, so I went along. We drove all the way out to Point Reyes National Seashore, where we hiked down Bear Valley Trail. The trail is really popular, but it’s wide and can easily accommodate the crowds. It winds through a valley between two ridges all the way out to a coastal trail, and it’s almost entirely shaded. After that, I started hiking every couple of weeks.
In the decade since, hiking has become my favorite outdoor activity. As someone who values saving money and taking care of my health, it’s provided me with an accessible, non-intimidating form of exercise that doesn’t cost much. And it’s been one of the best ways to spend time with my friends. Since I started hiking, I’ve hiked many times with my family again, but now I know where to go to avoid those hot, dusty trails!
I stick to day hikes. I’m impressed by the folks who hike for several days or weeks on remote trails with all their gear on their backs. It’s truly amazing. But I have little interest in copying them. I’m happy to admire them from afar. Long-distance hiking requires a time commitment and an investment in equipment that aren’t worth it to me personally.
Day hiking has many benefits and can easily become part of your weekly routine. This blog is mainly about simple living, and I really don’t think many outdoor activities are simpler than hiking.
Why You Might Want to Try Day Hiking
1. It’s inexpensive.
You don’t need a lot of equipment to start hiking. Overnight hikes are a different thing, but for day hikes, you pretty much need sturdy shoes, water and snacks. If you hike often, you might invest in proper hiking boots, a small daypack, hiking poles, a first-aid kit, and hiking-specific clothing. But if you’re starting out, the barrier to entry is very low. Wear some old jeans and a tee. Pack a sweater and a cap. Wear sunscreen. You don’t need to rush to REI right away!
Most trailheads have free parking. State parks might have a parking fee, but (at least in California) it’s usually about $8. Our county parks are free, and the federal parks, aside from major tourist attractions, are also free to visit. Admittedly, transit options to the trails are pretty limited, apart from a couple of major trailheads, so hiking does often require access to a car.
Compared to other sports, hiking requires very little by way of gear. You probably have most of the things you need. And compared to a gym membership, hiking is an especially cheap form of exercise, which brings us to my next point…
2. It’s exercise.
The CDC recommends that adults get at least 150 minutes of moderate-intensity physical activity each week (along with muscle-strengthening activities twice a week).1 A couple of 90-minutes hikes each week would check off your moderate-intensity activity.
Hiking over uneven ground actually burns more calories than walking the same distance on a flat surface. Add hiking up hill to this, and you’re getting a real workout.2
Hiking is a good way to exercise and an especially great way to start exercising, if you haven’t been doing so regularly. Start with easy, relatively flat trails, and don’t go further than your body can handle. But you’ll build up your stamina gently over time and be able to go further and tackle more difficult trails.
The Cleveland Clinic says that hiking regularly can: reduce the risk of heart disease, lower blood pressure, burn calories to lose weight, improve sleep, build muscles and bones, and improve balance.3
3. It’s a social activity.
Day hiking is a fantastic way to spend time with friends. Because it has a low barrier to entry (in terms of both physical fitness and equipment needed), almost anybody can participate. Just pick a trail suited to everyone in the group.
Some of my favorite memories of spending time with my friends revolve around hiking. Whether it’s hiking a local trail on a weekend or hiking abroad while traveling, I’ve had meaningful experiences and seen incredible views with my friends.
You can also join guided hikes organized by local parks or outdoors associations, which is a great way to meet new people and explore new trails. It’s also safer to hike with a buddy!
4. It’s an off-screen hobby.
I’ve talked a little bit on this blog about reducing screen time. A study from the NIH concluded that excessive screen time can lead to eye strain, headaches, depression, anxiety, and difficulty sleeping.4 The lack of deep sleep can make it harder to remember information.5 Our bad posture when using devices can also lead to neck, shoulder, and back pain.
Hiking forces you to focus on the trail. It’s impossible to hike and stare at your phone. I know it’s common to take out your phone at every viewpoint to capture the image; I’ve done it too! But I recommend trying to hike without taking out your phone at all. (Keep it in your pack for emergencies, though!) When I’m out in the wild, with just a paper map and a friend, I feel so peacefully disconnected from all the chaos happening online. Check your texts when you get back to your car—there’s no need to be checking your phone while you’re on the trail.
5. It can benefit mental health.
Studies show that spending time in nature reduces stress, anxiety, and depression. It can improve your sleep too. According to the Cleveland Clinic, hiking can reduce anxiety and depression through a combination of time spent among the greenery of nature and the endorphins released by movement.6
The Japanese practice of “forest bathing” has been shown to measurably reduce stress, blood pressure, and even possibly blood sugar levels.7
6. It forces you to be present.
Being present in the moment is a skill I’ve been losing over the years as the need for constant distraction overpowers every quiet moment. But when I hike, I’m usually not listening to anything—no podcasts, no music, no audiobooks. I’m chatting with a friend or listening to the sounds of the nature around me. The wind in the trees, the crashing of waves, birds or frogs or turkeys.
If you’ve ever hiked the same trail throughout the year, you’ll have noticed the changing of the seasons. Green grasses after the winter rains. Wildflowers blooming in spring. Hot and dry trails in summer. Leaves falling in autumn. It’s not as if we don’t notice the seasons changing in our daily lives. But there’s something about seeing it on a hike that makes me feel it more deeply.
I’ve read that being present can reduce stress, improve focus, and lower anxiety.8 When we’re focused on the present moment, we’re not worrying about past mistakes or future stressors. Distractions are everywhere, and they mostly make us feel stressed and dissatisfied.
I’m sure I’ve left something out, but these are the benefits I’ve felt the most since I started day hiking about ten years ago. During the pandemic, it was one of the few things I was able to do outside the house. It probably saved my mental health during that time. In general, I’ve felt healthier and happier during the periods when I hike regularly in comparison to the periods when I don’t.
Some people hate being outside urban environments, and that’s okay. But if you’ve never tried day hiking, it may be worth a try!
Sources
- https://www.cdc.gov/physical-activity-basics/guidelines/adults.html ↩︎
- https://www.health.harvard.edu/staying-healthy/hike-your-way-to-better-health ↩︎
- https://health.clevelandclinic.org/9-benefits-of-hiking ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10852174/ ↩︎
- https://hms.harvard.edu/news/screen-time-brain ↩︎
- https://health.clevelandclinic.org/9-benefits-of-hiking ↩︎
- https://www.health.harvard.edu/staying-healthy/hike-your-way-to-better-health ↩︎
- https://www.ucdenver.edu/student/stories/library/healthy-happy-life/mindfulness-and-mental-health-how-being-present-can-improve-your-well-being ↩︎
