Hiking Season Health Guide

“In every walk with nature one receives far more than he seeks,” naturalist John Muir wrote in 1877. What was true then is especially true now. Being out in nature — disconnecting oneself from the current modern world of AI, social media, and workplace messaging — can have tremendous positive impacts on one’s physical and mental health.

According to Girish Paranjape, DO, a concierge medicine physician who specializes in family and sports medicine, hiking is a more accessible activity for people looking for dramatic lifestyle improvements. “Thankfully, hiking, or just walking outdoors, does not require considerable effort, time or resources. It doesn't take a lot of money to go hiking. You can go to a local park or to a nearby trail. And one thing hikers have known for years is that hiking isn’t just good at helping with weight goals — it’s also healthy for your mind, body and spirit.”

Impacts on Mental and Physical Health 

Push notifications, text messages, social media posts and meeting requests are regularly interrupting our focus. According to Dr. Paranjape, these stimuli lead to more stress, fatigue, illness, depression and distractibility. “Hiking offers us a healthier kind of stimulation,” said Dr. Paranjape. “When we’re hiking, the part of our brain involved in ‘involuntary attention’ is activated. You notice natural events like the sound of a babbling brook, nearby birds and other animals, or the way light scatters through foliage onto your path. Because these observations don’t demand anything from you, they lead to lowered stress and an increased capacity for creative problem solving.”

This concept has been reinforced by research illustrating how spending time in nature may make it easier for people to enter “a state of introspection and mind wandering.” After study participants went backpacking, cognitive tests revealed that their mental sharpness increased after they’d completed a hike in the woods. “I would take advantage of those mental sharpness gains,” said Dr. Paranjape. “Go outside for a walk or hike.” 

In addition to lowering stress levels, hiking also offers immense benefits to our physical health. Regular exercise is crucial for reducing the risk of heart disease. It also can help with losing weight, lowering blood pressure and increasing lung capacity.

“Hiking combines bursts of intense activity, like scrambling up a steep incline, with the marathon-like slow burn of a full-day trek,” said Dr. Paranjape. “It’s more dynamic than many other forms of exercise, and you’re also reaping the mental health benefits of the great outdoors.” 

Staying Safe While Hiking

To enjoy the health benefits of hiking, it pays to be prepared. On the trail, changes in weather and terrain can create challenges if you’re not well-equipped. If you’re new to hiking, or looking to improve your preparedness, Dr. Paranjape recommends the strategy of: hydration, nutrition, communication, navigation, protection, insulation and anticipation followed by organizations such as the National Outdoor Leadership School and the Boy/Girl Scouts of America:

  • Hydration: Carry water (ideally a half liter of water per planned hour hiking per person). 
  • Nutrition: Pack a supply of high-protein snacks.
  • Communication: Carry your cell phone (with updated operating system). Consider extra battery sources. Bring a whistle in case you get lost off-trail.
  • Protection: Bring water-resistant sunscreen, insect repellant, an Epi-Pen (if medically needed for insect bites), and pepper or bear spray for self-defense (if recommended in your hiking area). 
  • Navigation: Consider carrying a trail map, compass or GPS device. Depending on your carrier, newer cell phones can offer connection to satellite connectivity for emergency texting — so keep your cell phone software updated.
  • Anticipation: Consider packing a basic first aid kit, a poncho/trash bag for emergency shelter, a multi-tool or pocket knife, matches, a light source or headlamp, or collapsible hiking poles (based on anticipated terrain, snow, ice).
  • Insulation: Bring extra warm socks (a pair to wear and an extra pair packed), waterproof hiking boots, a hat/head cover, and extra clothing layers (e.g., base layer, insulating layer and an outer protective shell layer) 

All of these essentials will fit into most lightweight hiking backpacks with ease and not be too heavy to carry. Remember that first aid kits, along with sunscreen, do generally qualify under FSA/HSA eligible purchases.

Research Your Trail

It’s also important to research your trail ahead of a planned trip. According to Dr. Paranjape, a good free resource is AllTrails.com. For additional safety, many trailheads offer a sign-in log to help rangers/rescuers. You can also snap a selfie on your cell phone and forward that to family/friends right before you hit the trail. A simple selfie supplies invaluable information such as geolocation, timestamp, clothing description and other information that can assist in the event of search and rescue. 

Gauge Your Exertion Level

If you have a respiratory condition, such as COPD or asthma, it’s important to listen to your body and gauge exertion levels before and during a hike. According to Dr. Paranjape, paying attention to how your body reacts to minimum amounts of exercise — such as walks around your neighborhood — can help you determine your hiking readiness. 

If you’re on oxygen, talk to your doctor about getting a compressor unit and ask about adjusting the settings for hiking. Try testing your oxygen first by walking around a familiar area before going on a hike. Additionally, if you have a heart condition, talk to your doctor about your heart rate and consider using a heart monitor to help you keep track of your numbers. 

“If there’s a way for you to integrate any form of hiking into your routine, you should take advantage of that,” said Dr. Paranjape. “The benefits are incredible, and it’s a great way to put yourself in touch with nature, while taking care of your health.”