Lucy Payton 
Hiking has massive benefits for both physical and mental wellbeing. Here’s how to reap those rewards safely with the right gear.
Hiking is one of the best exercises you can do for your health.
It’s nearly free. You don’t need a gym membership. And hiking can improve mental and physical health better than almost any other activity.
But there’s one catch most people miss…
Yes, hiking anywhere is good for you. But to get the most out of hiking, it needs to be done safely. That means investing in the right gear so the trail can be enjoyed comfortably, no matter what the weather throws at you.
What you’ll learn:
- Why hiking can improve your health
- The mental health benefits of hiking
- Why hiking gear matters
- How to dress for hiking success
- Hiking safety tips everyone should know
Why hiking can improve your health
Let’s start with the facts: hiking works.
In fact, there are around 57.8 million hikers in the US. Americans love hiking. But other countries get it too. Hiking is one of the fastest-growing activities across the globe.
All that hiking has serious payoffs.
Not only is hiking a great way to get in shape, but because it works the entire body, hiking can be much more effective than going to the gym. Hiking engages legs, core, arms, and the cardio system without feeling like a workout. One study found that people hiking got more exercise than people working out in a gym because they spent more time outdoors. By extension, hikers were burning more calories than they would have on a treadmill or elliptical. Which makes sense; hiking can burn between 440-550 calories an hour.
Physical benefits of hiking include:
- Improved cardiovascular fitness
- Lower risk of heart disease
- Lower blood pressure (may reduce it by up to 10 points)
- Toned muscles
- Increased endurance
- Better balance on uneven ground
- Weight loss
…and hiking makes you want to do it again.
The mental health benefits of hiking
This is where hiking really shines.
Spending time outdoors has incredible benefits for mental health. Studies suggest hiking can cut the risk of mental illness by up to 50%.
Research from Stanford University found a number of benefits to spending time outdoors, including decreased stress, reduced anxiety, and less depression. Participants in the study experienced lower cortisol levels (stress hormone) after just 20 minutes hiking.
And it gets better.
One study showed that hiking for 1km in green space alone helped reduce anxiety by 30%. This is one of the reasons people feel more refreshed and restored after a hike. Camping alone can have similar benefits. Just think about all that extra hiking that’s possible when camping!
Mental health benefits include:
- Lower anxiety
- Reduced depression
- Improved mood and happiness
- Better sleep
- Lower stress levels
- Improved memory and focus
Not too shabby for just lacing up boots and hitting the trail.
Why hiking gear matters
It’s easy to get this part wrong.
Show up to the trail with a pair of sneakers and a cotton hoodie and it’s easy to freeze, sweat, or get soaked before long. The wrong gear won’t just make the trail miserable — in severe enough conditions, it could put health at risk.
The weather plays a huge role in this. If hiking in the cold, wet, or at elevation, a waterproof snowboard jacket is essential for standing up to nature. These jackets protect from harsh elements and wick moisture away from the body. They’re also designed for active use, so a snowboard jacket works just as well on the slopes as it does on the trail.
When buying a snowboard jacket, pay attention to the materials. Reading up on what is GORE-TEX is a great place to start. GORE-TEX is one of the leading waterproof-breathable fabrics used in high-quality waterproof snowboard jackets. With this kind of technology, the jacket keeps out rain and wind while still allowing moisture from activity to escape.
A cheap waterproof jacket that traps heat and sweat is no better than no jacket at all.
How to dress for hiking success
Along with a quality waterproof snowboard jacket, these are some of the essentials to take on any hike:
Essential hiking gear:
- Boots or footwear with good grip
- Moisture-wicking hiking clothes
- Downloaded map (cell service can’t be relied on!)
- Plenty of water (always bring more than expected)
- First aid kit with blister kit, plasters, and painkillers
- Sunscreen (SPF 30+), sunglasses, and a hat
Yes, this is probably more gear than most people expect to need. But hiking safely is not optional. This is the minimum before setting foot on any trail.
Another thing to consider? Bright colors. Wearing bright colors or reflective gear makes it easy to be spotted by other hikers — and search and rescue if needed — especially in bad weather.
Hiking safety tips everyone should know
Hiking injuries and getting lost are common mistakes on the trail. But knowing about these hiking hazards can help avoid them.
Tell someone the route. This can’t be stressed enough. Tell a friend or family member where the hike is planned, when leaving, and when to expect a return. If something happens on the trail, someone will know where to start looking.
Check the weather that morning. Not the night before. Weather can change — fast — when hiking in the mountains. Part of hiking safety is being prepared for sudden weather changes. That means packing a waterproof snowboard jacket even if it’s not raining at the start.
Stick to the trail. One of the biggest dangers of hiking is getting lost. Stay on marked paths. They’re there for a reason.
Start early. This ties into weather as well. The afternoon is when most accidents and weather-related injuries happen. Starting a hike early gives plenty of time, and plenty of buffer should anything go wrong.
Know when to turn back. Sometimes what looks like a short distance to a great viewpoint turns out to be much farther than expected. If daylight, water, or energy is running low, turn around. There’s no shame in heading back down the mountain to try again another day.
Wrapping up
So, is hiking worth it?
If hiking can improve physical and mental health, build endurance, and open up the outdoors — yes. Hiking is worth it.
But that means investing in the right gear first. Like a waterproof snowboard jacket that works all day on the trail and on the slopes.
From there, it’s time to hit the trails.
