The benefits of hiking for beginners | how hiking in midlife can support our physical and mental health

My son has recently taken up hiking, my sister and her husband have also completed some amazing hikes, last year they spent several months completing the Thames Path. But whenever I mention I'd like to take up hiking, my family laugh at me.  Okay on the surface that seems unkind but they know I am a fairweather walker, preferring to bimble for 30 minutes and then get a cup of tea!  A couple of years ago a friend encouraged me to join her for a walk at Cliveden, I loved it but I was exhausted, I couldn't keep up with her hiking pace.  But I have completed hikes on fitness weekends for example and I think my loved ones are being unfair!  When I do join a hike, I love getting into the great outdoors, it is a fantastic way to get physical exercise and enjoy the fresh air!  I really benefited and learnt loads from my forest bathing experience in Tintern in Wales back in October 2022.

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Hiking in midlife can support our physical and mental health

Hiking in midlife for both physical and mental benefits

With retirement on the horizon and a desire for a slower pace of life, I'd like to cultivate a lifestyle that is less pressured and find forms of exercise that are enjoyable but less formal and I think it would be an amazing hobby for me and my husband to do together. And maybe our son can give us a few tips!  He's only in his mid-20s but him and his friends love getting into the great outdoors at the weekends and for him it is an opportunity to get his camera out and indulge his passion for photography (outside of his videographer job).  Okay so I am not dreaming of heading off with a backpack for days on end, I can't pack light so I am giong to remain a beginner hiker, but I am thinking that the regular physical activity from hiking might work as a weekly or even monthly event.  

There are so many physical, mental and emotional benefits to getting outdoors in green space, enjoying our natural surroundings and a long walk, or hike, can really help control feelings of anxiety.  My son took it up initially to support his mental health after a particularly challenging time and he is a big advocate for it's benefits.  And I know my sister would not want to give up her hiking anytime soon, in fact her and her husband have added a Motorhome to their equipment and next week are heading up to Scotland for a few weeks.

So what is the difference between a hike and a walk?  Well any time spent out in nature, moving from one point to another, is going to get your heart rate up and can be considered as a hike!  And adding a backpack will give even more full-body workout benefits!

Alex is wearing the Free Hiker 2.0 Gore-Tex from a
selection of Men's Walking Boots at adidas

Essential equipment needed for a beginners hike

So let's start with basic equipment needed for a successful hike, I am basing this on a half day hiking outing (we are discussing beginners afterall)!

Walking boots
Weather appropriate clothing
​Food and snacks
Plenty of water
First aid kit
Knife or multi-tool
Navigation (smartphone app plus map backup)
Backpack (to carry it all)

For longer days and uneven terrain it is worth considering trekking poles, I learnt how to use these a few years ago when I tried Nordic Walking, which I loved by the way!  Adding poles can increase stability and efficiency and take the pressure off legs and knees (important in midlife) and poles will also give you an upper body workout.

I am pretty sure that to me the most important aspect would be comfortable feet, so getting the right pair of women's walking boots is absolute priority, blisters are no fun and hiking boots need to be worn in before attempting anything too strenuous.  Tips for choosing the right pair of hiking boots include:
​

• Determine the type of hiking you will be doing and choose appropriately.
• Assess the support you need, consider ankle stability for example.
• Make sure you get the fit absolutely right, try several designs and styles and ask for advice.
• Try on your new hiking boots with the right socks and choose moisture wicking socks to keep your feet dry and comfortable.
• Test your boots at home first, then on a shorter hike to begin with!
• Decide if you want waterproof boots, Gore-Tex keeps feet dry but will be less breathable for example.
• Think about durability and weight of your hiking boot, for example you might want a different boot for the summer vs the winter months.

Lightweight, premium comfort and with a reliable grip, the waterproof Free Hiker 2.0 from adidas is a fantastic choice for hikers

What are the specific benefits of hiking ...?

​In midlife, we are probably seeking a hiking experience that is more akin to relaxation and enjoyment rather than a full on adventure!  Connecting to nature, seeking peace and solitude really does sound appealing in managing our stress levels!

Physical benefits of hiking:

• Improved cardiovascular health.
• Great for muscle strength and endurance.
• Can contribute to bone density and prevent osteoporosis, also good for joint health.
• Helps with weight management.
• Good for balance and coordination.

Mental health benefits of hiking:

• A positive effect on stress reduction.
• Immune system boost.
• ​Improved sleep.
• Improved mood and promoting of positive emotions.
• Encourages creativity.
• Good for cognitive health.

If you are planning to take up hiking in midlife, it would however to a good idea to check in with your doctor first, and to make sure you include stretching exercise and don't overdo it on your first outing, build up the intensity and distance slowly.

But for overall health, hiking is a fantastic way of getting regular exercise and enjoying our natural environments, whether you hike alone, with your partner or a friend or in a social group, there are so many benefits.  I am more and more convinced I need to try it!

Love from
Michelle xx

Photos: AlexGreenAV

Disclaimer: this blog post contains paid for links.