Key Takeaways
Hiking combines two of the most evidence-backed mood boosters—physical exercise and time in nature—making it uniquely effective at reducing stress, lifting anxiety, and triggering the brain chemicals associated with better mental health.
The mindfulness element is built in: When you’re navigating a trail, you’re naturally pulled into the present moment and away from the anxious thoughts and rumination that tend to take over at home or at a desk.
You don’t need mountains or intense trails to benefit—consistent walks in local parks, tree-lined streets, or quiet urban green spaces offer most of the same mental health rewards.
May is Mental Health Awareness month—the perfect time to reflect on the many ways we can support our emotional well-being. And the data shows that many Americans need more tools to better support their mental health: “The rates of mental health disorders in the U.S. are estimated to be around one in five adults, with higher rates among adolescents (and rising),” says Lisa Sanchez, PhD, clinical psychologist.
Experts share that these concerning numbers could even be under-reported, too. “Mental health challenges can exist on a spectrum,” says Brad Zehring, MD, board certified psychiatrist at Serenity Mental Health Centers. “Many people may not reach out for treatment, but their day-to-day lives are impacted by various forms of stress, loneliness, sleeping issues, and difficulty coping in life.”
I’ve personally found hiking to be a foolproof way to nip a low or anxious mood in the bud. I’m lucky enough to live near several hiking areas in Colorado, so I’ve seen this method work time and time again. Read on to learn more about why hiking is my ultimate mental health hack and how you can try it—regardless of where you live.
Why Hiking Is My Ultimate Mental Health Hack
Without fail, I’ve found that getting outside for a hike always turns any bad mood into gratitude. While I’m no expert, I believe that the combination of physical exertion, breaking a sweat, breathing heavily, and being surrounded by beautiful natural environments leads to a noticeable improvement in my mood. It clears my head, makes the issues that once felt all-consuming suddenly seem less important, and leaves me feeling proud for prioritizing myself. Plus, I almost never look at my phone when I’m hiking—most of the time it’s sitting in my car.
Hiking is one of the wellness activities that has made me realize that doing hard things and committing to discipline is an important and meaningful way to show up for myself—and get the instant gratification of accomplishment once I’ve finished. When I’m really pushing myself physically, I’m focused only on where my feet are going, the sound of my breath, nature’s soundtrack, and the direction I’m heading. This means I’m effectively forced to be in the present moment, instead of feeling anxious about the future or ruminating about the past.
Plus, I’ve always heard that strenuous physical activity releases good-mood chemicals in the brain—and as it turns out, this is true! “Physical activity can increase neurotransmitters such as serotonin, dopamine, and norepinephrine, while also supporting neuroplasticity—which allows the brain to adapt and form healthier patterns over time,” Dr. Zehring says. Endorphins are released during exercise, too.
Physical activity also indirectly supports other key elements of mental health. “Exercise also improves the quality of your sleep,” says Lori Bohn, PMHNP-BC, DC, board-certified psychiatric-mental health nurse practitioner and medical director at Voyager Recovery Center. “Sleep and emotional well-being have a direct correlation.”
But hiking is unique in that it integrates the element of nature into the mix, as opposed to just exercising in the gym. “Numerous studies have reported that spending time in nature can boost mood, reduce stress, and improve an overall sense of connectedness and well-being,” Sanchez says.
Dr. Zehring agrees, adding that “by being able to use the body senses of sight, smell, sound, touch, and maybe taste, there is a mindfulness to hiking that tends to bring people into the present moment.” I can attest to this—I always feel deep joy from being present in the experience of smelling fresh air and foliage, feeling the sun on my skin, and hearing birdsong and other natural sounds.
Hiking in natural areas also ignites a real sense of wonder, awe, and beauty in me, giving me greater perspective on my current concerns. It reminds me that there are places on Earth—potentially very close by, depending on where you live—that exist in harmony all on their own, without validation, money, or other confounding factors, regardless of current global events. This is a beautiful reminder that this reality can be possible for me, too.
And finally, I’ve found hiking to be a fun way to connect with loved ones—and meet new people—and pull me out of a funk. “Social connection is another important piece. Hiking in groups can reduce isolation and create a sense of community outside of work and technology,” Dr. Zehring says.
How to Start Hiking for Better Mental Health
With all this said, hiking in natural areas isn’t accessible to everyone. Here are some easy ways to get started, regardless of where you live.
Start Slow
Setting small, achievable goals is the best way to stick to a new healthy routine—whether it’s hiking or something else! “Small goals are always better than big ones! It is easier to get started on any task when the goal is reasonable and achievable,” Sanchez says. Dr. Zehring agrees, adding that “if mobility or fitness is a concern, begin gradually. The goal is nervous system regulation and movement, not exhaustion. Start with walks locally in parks, neighborhoods, or quiet outdoor areas.”
Prioritize Enjoyment
If hiking isn’t your favorite thing, don’t force yourself to do it! Engaging in a comparable alternative is just as beneficial. “Make sure it is an activity you like! If you don’t like hiking—don’t beat yourself up. Feel free to experiment with different outdoor activities that keep your body moving (biking, frisbee, swimming, gardening),” Sanchez says.
Leave Technology at Home
If you’re able to do so safely, leave your phone at home. I’ve found that leaving my phone behind really maximizes the mental health benefits of my hikes and other outdoor activities. Even if I’m just pulling it out to take a picture, it takes me out of the moment and back to my concerns—even when I don’t have service. “Leave headphones or other technological devices behind to engage with the environment,” Dr. Zehring adds.
Make the Most of Where You Are
If you don’t live near the mountains or other natural areas, you can still reap all the benefits of hiking. “I think the largest misconception about hiking is that it must take place in mountainous regions on challenging trails with extreme physical demands,” Bohn says. “However, the majority of mental health benefits experienced through hiking can be achieved by walking in a variety of settings, including local park systems, neighborhood tree lined streets, community trail systems, and even quiet urban green spaces.”
Keep it Convenient
If healthy habits aren’t convenient, I’m way less apt to do them, which is why I typically hike in my local area. “If you have to drive 30 minutes out of your way it’s less likely that you will get started! Find a time of day where you may naturally have a break and try to find nature where you are, as opposed to going to nature,” Sanchez says.
Increase Intensity Gradually
Don’t start out on the hardest trail you can think of—build up to it slowly. “To increase intensity, there are weighted vests of varying weights that individuals can wear to increase load bearing weight on the body. Focus on consistency over intensity,” Dr. Zehring suggests.
Invite Friends
Hiking—and any physical activity, really—is always more fun with friends. Plus, it increases the likelihood that you’ll actually do it. “Walk in groups whenever possible to help with emotional connection and accountability,” Dr. Zehring says.
Read the original article on Real Simple
