Getting out into the great outdoors and exploring the spectacular mountains, walkways and coastlines the UK has to offer has a variety of health benefits. The most obvious is that hiking is a physical workout and is an excellent form of exercise for your whole body. Hiking is also great for improving and maintaining your mental health.
If you haven’t hiked before, there are some things you need to bear in mind to make sure you have a wonderful and exhilarating experience that you’ll want to repeat time and time again. So, we’ve put together some hints and tips to help you get prepared and understand why hiking is good for you.
What is hiking?
In the UK, hiking usually refers to long walks and treks that go along mountain or hillside terrains. They tend to be on tougher terrain than a ramble or short walk and will certainly get your blood pumping and leave you out of breath at times.
Why is hiking good for you?
Hiking has a range of health benefits that make it a popular exercise choice for those who live close to trails across the UK.
Physical Benefits
Hiking trails tend to be over tough terrain with different levels of climb from steep hills to gradual inclines, making it an excellent cardio workout. As well as being good for heart health, it can also improve the efficiency of your lungs by increasing your stamina and helping to lower blood pressure.
The physical nature of hiking means that it helps to build stronger bones and muscles and the more you do it, the stronger they become. Being outdoors will help your body to top up its vitamin D reserves which are vital for healthy, strong bones.
The uneven nature of the terrain means that hiking can also improve your core balance. Whilst you can replicate a hike on a treadmill, there’s really nothing like being out in nature and experiencing the uneven surfaces and the need to navigate stiles or use stepping stones across streams and hopping over boulders. These activities will help you use a wide range of muscle groups, including some you didn’t know you had!
Whilst it can be demanding and exhilarating, hiking for beginners is a safe form of exercise as long as you start on easier trails and are well-prepared. And with a moderate hike burning off between 300-400 calories per hour, it’s easy to see why people of all abilities are ditching their gym memberships and taking to the great outdoors.
Mental Health Benefits
Not only does hiking benefit our physical health it is also great for our mental health too. Being outside, listening to nature, and having the time and space to focus on being present and noticing how you are feeling and your surroundings. This can help to relieve anxiety and stress as our bodies receive a boost of endorphins while we exercise as well as experiencing increased levels of dopamine and serotonin which help to lift our mood.
Exercising outdoors helps us to unplug from modern life and if it’s done regularly, can help to improve your outlook, productivity, and attitude to life. Many find walking and hiking is an effective way to clear their head, focus on their thoughts and escape from the stresses modern life tends to pile on us.
How to choose your hiking shoes
If you are going on a hike for the first time it can feel daunting, particularly when it comes to deciding what to wear on your body and feet. Your goal is always to have a comfortable hike. Make sure that you have good quality socks and shoes that will limit your chances of blisters or injury. You don’t need the latest and greatest gear to be safe; just make sure that your feet are supported and the shoes you’re wearing are broken in.
Once you’ve tried hiking and decided it’s something you’d like to do regularly, then you can start to think about getting some specialist footwear. The best hiking shoes for beginners will largely depend on the type of hike you’re going to be doing and your budget. Leather shoes tend to be longer lasting and provide the best support for more rugged terrain. But they can be expensive. Synthetic shoes come in a wide range of colours, shapes, and sizes and usually offer a cheaper more versatile option if you’re just starting out.
Make sure you’ve checked the weather forecast before you set out and dress/pack appropriately. Either wear or pack extra layers that you can put on or take off as needed. In the summer months, a lightweight waterproof jacket that’s easy to pack away is a must, as is clothing that will provide you protection from the sun. In the colder months, a more substantial coat that is comfortable and warm will be best.
Top Tips to Stay Safe When Hiking
Plan ahead
Regardless of experience or level, it’s always important to be organised before a hike so that you are prepared as much as possible, for any unexpected scenarios. From simple things such as checking the weather before you leave to finding the map for your route and making sure you know what to expect. Plan what you’re going to wear and if you’re new to hiking, do some research about the best hiking gear for beginners so that you’ve got everything you need.
Make sure you plan your route and select one that’s suitable for you, both in terms of difficulty and length. Once you have selected your route, familiarise yourself with the area and make note of any points where you could take a wrong turn. It is also useful to determine a lunch spot – perhaps one with a view.
Remember: it is far safer to walk a route that may be a little easier for you than choosing one that will test your limits.
Be responsible
It is important to be responsible when heading outside for exercise so that we can all do our part at keeping ourselves and others safe. But it’s also important to have respect for the outdoors and other hikers. When you’re out and about, we recommend that you:
- Don’t litter – make sure you take your rubbish with you
- Don’t deviate from the route – this is particularly important advice if you are new to hiking
- Don’t be disruptive – try to respect the nature around you and don’t break branches or cause damage
- Be considerate of other hikers
Slow and steady
Hiking for beginners and those with more experience can be exhilarating and the temptation may be to start with a fast pace. But for any hike, consistency is vital. You should try to conserve your energy, particularly if it’s a long day ahead so a manageable steady best is best.
Remember to always stay with your group. If you do decide to split up, do so with a plan in place for reuniting at points on the route.
Communicate
No matter how small your hike may be, it’s a good idea to communicate to others where you’re heading and at what point they should ring for assistance. That doesn’t mean asking people to ring for help if they haven’t heard from you by a certain time as it can be difficult to assess how long a hike will take, particularly if it’s a new route or you’re enjoying the views or need to slow down due to soreness or injury. But make sure you let a loved one know when you have finished your hike and are safe.
Hiking Essentials for Beginners
Items for each hike will vary but there are several essentials you should consider taking with you each time you go for a hike:
- Water
- Food
- Navigation (map, compass, etc)
- Extra layers of clothing
- First-aid kit
- Torch/head torch
A good pair of shoes – they don’t necessarily have to be boots, but they should be supportive with good traction and breathability
