Moving our bodies is important. And the way we move them is even more important for our long-term health. The more variety we give our bodies, the more we challenge them by using different muscles. And more muscle is what we all need for better health!
I started out as a walker years ago but am now much more of a hiker for several reasons. So today I want to tell you about the differences between hiking vs walking and how you can benefit from both activities.
The difference between hiking vs walking
When I talk about hiking I generally mean that I’m outside, in a wooded area on a naturally made footpath somewhere. The path usually involves elevation changes and the surface is natural, not man-made. Hiking involves an uneven terrain that you constantly have to navigate.
Walking is what we do on a hard, level surface that’s generally clear of debris like sticks, roots or rocks. Walking is easy and can be done anywhere. You can walk around your house all day, to and from work, on a treadmill, or while you shop. It’s a very practical form of exercise!
Related article: Life lessons I learned while hiking.
More of a challenge
The biggest difference between hiking vs walking is really the difficulty of the path you’re on. I think walking is a great form of exercise that should be a part of everyone’s regular activity. But hiking can benefit you by burning more calories and building more muscle because the terrain is more difficult.
Think about it, if you have to step over rocks, roots, or fallen trees, then that makes hiking harder. If you have an elevation gain of 1,000 ft, then that makes it harder. But even if you’re going up and down “small” hills on a dirt path in Iowa, you’ll be burning more calories than if you’re just walking sidewalks.
The calories you burn depend on your weight, speed and factors like terrain. The Mayo Clinic gives this example: a 160 lb person walking at 3.5 mph burns about 314 calories in an hour. That same person would burn about 438 calories hiking for an hour. But with hiking, they’re building more muscle which helps burn more calories in the long run (the more muscle you have the more calories you burn overall).
So although walking is a great, convenient form of exercise to do, hiking is a step up from that because it’s more strength training. It takes more effort from some of the bigger muscles, like the quads, hams and glutes. If you want to take your walking to the next level then try some hiking for bigger benefits and to burn more calories.
Related article: Walking for weight loss.
There’s a mental difference
If you can step out your front door and just walk around your neighborhood then I think you should do that as often as possible. Moving more is always better than being sedentary. It works your leg muscles and keeps your heart in shape.
But there seems to be a mental difference between hiking in nature vs just walking around your neighborhood or the city. The peace and quiet of a natural setting has a way of easing tension.
Many studies have proven that getting out in nature helps elevate our moods. Although city living has many benefits, it’s also associated with higher levels of mental illness, including depression and anxiety.
One study showed that a 90-minute walk in a natural setting decreased the activity in a part of the brain associated with depression in people. But a 90-minute walk in an urban setting did NOT have that same effect. Answer this question, when you want to relax what do you think about? Being in the middle of a city, or being on a beach, mountain, or lake?
So go for a walk in your own neighborhood whenever it’s convenient. But every now and then, take a little trip and get out where there are no cars and no man-made noises to disturb you. Just immerse yourself in the sounds and smells of nature and the plant and animal life you see. Then pay attention to the difference it makes in your mental attitude!
Essential equipment for both activities
You need to be prepared for any activity you decide to engage in and hiking and walking are no different. Walking is again the easy, convenient choice! All you really need are a pair of comfortable shoes with some support.
I started wearing Asics years ago and they’re my favorite! This year I got a pair of Asics Gel-Cumulus that feel great on my feet. Even though they’re running shoes I wear them for walking and working out because they work. Make sure you figure out what’s best for your feet. Just please don’t wear your flats for walking!
Hiking takes a little more equipment to really get the most out of it. But the basics are these:
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- comfortable hiking shoes/boots (I like boots for ankle support)
- walking sticks are very helpful with hills or uneven terrain
- the right socks (believe me, they make a huge difference!)
- a backpack or some type of carrier for water and/or food
- a hat for sun protection
- the right clothing, and layers, for the weather
You can maybe go without some of these but I have to admit that I don’t usually. I’ve found that when you’re out walking for over an hour, you want certain items to make it more comfortable. When my husband and I hike out west in the mountains we’re usually out for 2-5 hrs at a time. That takes planning and some real comfort!
I think you’ll find that when you’re hiking you’re enjoying the scenery so much you don’t always want to turn around after 30 minutes and head back. Just remember that if you’ve been out for an hour and a half then it takes an hour and a half to get back too! It can be easy to lose track of time!
Related article: My list of 7 hiking essentials.
My final thoughts
I still think walking is one of the best exercises we can all do regularly to improve our health. It has so many benefits, but being easy, convenient and cheap makes it that much more enticing!
So if you want to start progressing and making more gains for your health, then hiking is definitely a step up. Yes, running could be too, but I’m not a fan since it’s so much harder on our old joints!
Hiking takes a little more planning and equipment but the health benefits are greater. For me, the mental health aspect of hiking is my biggest motivating factor! In a world of constant technology and bad news, hiking is a form of meditation and relaxation for me.
I’ve lived in Iowa my whole life and I’m still finding new places to hike. And they’re all beautiful! So check out your area to see where you could possibly go. Then ask a friend to go along every now and then to get some socializing in. There’s another mental health benefit!
If you’re looking for motivation to exercise then hiking can help with that too. Just plan a trip to go hiking somewhere and then train for that trip in the months leading up to it. Having a goal makes it easier to stick with exercise. That’s why my husband and I plan so many trips to the mountains and national parks!
We should always be looking for ways to add more variety and excitement to our exercise routines. You get both aerobic and strength training from hiking. But that mental health boost and the appreciation for nature that come along with it are an extra bonus. Remember:
If you want help with motivation to exercise or to reach your health goals then check out my health coaching service!