RRI.CO.ID, Jakarta – Hiking is an outdoor activity that involves walking in nature for both exercise and recreation, making it beneficial for mental health. However, there is more about hiking: this activity also provides various physical health benefits, from weight loss to sharper cognition.

Hiking is usually done in hills or low mountains. Unlike trekking, hiking trails are clearly marked with signposts, the terrain is relatively easy, and the distance is shorter. Meanwhile, trekking is generally more challenging due to difficult terrain and longer journeys.

Although it is similar to walking, hiking offers beautiful natural scenery and climbing activities, creating a sense of adventure and new experiences that are beneficial for physical fitness and mental well-being.

Benefits of Hiking

There are many health benefits you can gain from hiking. As quoted by alodokter.com, most of these benefits come from walking during the activity. Here are some of them:

1. Helps with weight loss

Hiking is a great way to burn calories, making it a powerful tool for weight loss. Similar to walking, a 30-minute hike can burn at least 100–200 calories. The faster your pace, the more calories you burn.

Therefore, hiking can help you control your weight and achieve a healthier, more ideal body.

2. Improves bone strength

Another benefit of hiking is better bone health. Climbing helps retain calcium in the bones, preserving bone density. Some studies even suggest that hiking can help prevent osteoporosis.

Hiking also strengthens the spine, especially if you carry a backpack. In addition, it builds strong leg and thigh muscles, which support lower-body bone health.

3. Reduces stress

Hiking can help reduce and prevent stress. Walking or doing other outdoor activities sparks endorphin release, which improves mood and reduces anxiety as well as depression.

4. Improves sleep quality

Besides reducing stress, hiking can also improve sleep quality. Outdoor activity raises body temperature, and as your body temperature drops later, the activity helps you to sleep more soundly.

Exposure to sunlight during hiking also helps the body produce vitamin D, which supports a healthier sleep cycle.

5. Helps prevent diabetes

The risk of diabetes can decrease if you regularly engage in physical activity, including hiking. This activity improves insulin sensitivity, allowing the body to use glucose more efficiently.

It also helps people with diabetes maintain stable blood sugar levels.

6. Maintains heart health

Like most forms of exercise, hiking is beneficial for heart health. Walking improves blood circulation, making the heart healthier.

Additionally, hiking can help lower blood pressure and reduce bad cholesterol (LDL). Studies show that people who walk regularly have a lower risk of heart attacks.

7. Sharpens Cognition

As we age, brain function declines. By age 40, the brain can shrink by up to 1%. Hiking may help prevent overall brain volume loss.

It can also increase the thickness of the cerebral cortex, the grey matter layer of the brain that plays a crucial role in brain function. Therefore, hiking is considered beneficial for improving cognitive abilities.