Can Hiking Make You Fit?

• May 8th, 2025 Uncategorised

We’re big fans of the gym at Buzz Performance, but we also like to exercise outside. There are many outdoor fitness activities, from running and wild swimming to cycling. But another great one that is often overlooked is hiking. But can hiking make you fit?

This is a question many people ask when looking for a fun, low-cost way to improve health. The answer is yes, and in more ways than you may realise.

Hiking improves cardiovascular endurance, strengthens muscles, boosts mental health, and helps with weight management. Plus, it’s accessible for all fitness levels. On top of this, it gets you out in the fresh air, which is important if you spend all day working inside.

How Hiking Improves Your Fitness

1. Better Cardiovascular Health

A good hike raises your heart rate, strengthening your heart and lungs. Over time, this improves endurance and reduces your risk of disease. According to Harvard Health, regular walking on inclines can significantly boost aerobic fitness.

2. Stronger Muscles and Bones

Climbing hills or navigating rocky paths engages your legs, core, and upper body. This builds strength and supports better posture. Because it’s weight-bearing, hiking also helps maintain bone density, which is great for preventing osteoporosis.

3. Improved Balance and Flexibility

Uneven ground forces your body to stabilise with every step. Over time, this means better balance, coordination, and joint mobility. It actually makes you more agile, which you’ll be thankful for later in life.

4. Aiding Weight Loss

Can hiking make you fit if your goal is to lose weight? Absolutely. A brisk hike can burn 300–600 calories an hour, depending on terrain and body weight. It’s easier to stay consistent when exercise feels enjoyable. Just don’t go overboard with your trail snacks if weight loss is your goal.

Mental Benefits of Regular Hiking

1. Reduced Stress

Nature is good for the brain. Time outdoors lowers cortisol (the stress hormone), helping you feel calmer. A National Geographic article explains how time on trails boosts both heart and mind.

2. Better Mood

Exercise triggers endorphin release. Add the sights, sounds, and smells of nature, and you’ve got a double dose of feel-good energy. Cleveland Clinic links outdoor walking with reduced anxiety and better sleep. You also get a fantastic feeling of achievement when you reach the top of a mountain and take in the views.

3. More Focus and Creativity

Taking a break from screens helps reset your brain. Many people have clearer thinking and creative ideas during and after hikes. It’s a great time to brainstorm your next move or chat about the other things in life you want to do.

Getting Started: Simple Steps for Beginners

Pick the Right Trail

Use websites like AllTrails or a local walking map to find beginner-friendly routes. Look for gentle inclines and well-marked paths. It’s a good idea to check the elevation of potential routes to avoid ones that may be too challenging or take too long.

Wear the Right Kit

Good hiking shoes or boots will make a massive difference to your hiking experience. But the most important aspect of footwear is that it should fit properly and give you enough support. Ill-fitting boots can cause blisters, making your hike painful and unpleasant. You should also dress in layers so you can fine-tune your clothing choices as you go. It’s essential to carry water, a snack, sunscreen, and a fully charged phone, just in case.

Start Small and Build Up

Short hikes are still effective. Begin with a 30-minute walk once or twice a week, gradually increasing duration and elevation. It won’t take long before you’re attracted to longer, more challenging routes.

Go With Friends

As with most fitness activities, a walking buddy can boost motivation and make the experience more social.

Making Hiking a Regular Habit

To answer “Can hiking make you fit?” we also have to ask: Can you keep it up long-term?

Here’s how to stick with it:

• Add hikes to your weekly calendar
• Explore new trails to avoid boredom
• Track your progress using apps like Strava or Komoot
• Buy the proper clothing for different weather conditions so you have fewer excuses not to go.
• Use hiking to complement other fitness goals, like cycling or running.

Even one or two hikes per week can make a big difference over time.

Mistakes to Avoid When Hiking for Fitness

Wearing the Wrong Footwear

Trainers may not offer enough grip or support. Always choose appropriate hiking shoes to avoid injury.

Skipping the Essentials

Don’t forget water, snacks, weather protection, and a map or phone.

Overdoing It Early On

Choose trails that match your current fitness level. It’s better to progress slowly and avoid getting into trouble.

Ignoring Weather Conditions

Wet, icy, or overly hot days can make a simple hike risky. On the other hand, hiking on a hot day when unprepared can be more challenging and potentially dangerous. Always check the forecast first.

How Hiking Fits Into a Broader Training Plan

Can hiking make you fit as your main form of exercise? Yes, but it can also play a supporting role. It’s low-impact and perfect for recovery days, helping improve blood flow without stressing joints.

It also builds endurance, essential if you’re training for events like triathlons or cycling races.

Hiking’s mental benefits mean it’s also great for active recovery. It gives your body a break while keeping you moving and engaged.

Final Thoughts

So, can hiking make you fit? Of course, it can.

Hiking strengthens your body, supports mental health, and encourages long-term lifestyle changes. It’s low-cost, flexible, and effective, perfect for anyone looking to improve their well-being.

One of the best things about hiking is that you set the pace. You can choose to do a gentle loop or pick a more challenging route. Either way, you don’t need to be a mountain athlete to start seeing the benefits.

Contact Buzz Performance for advice on building a hiking-based fitness plan. We’ll guide you with tailored support, group options, and expert tips.