By John Valentik, MS, CSCS, NASM-PES, FMS

The family and I were in the Poconos this weekend with the in-laws! During the stay, Paige and I were able to get away kid-free for a 4.5 mile hike. We had a great time and saw some beautiful views of the Lehigh River Gorge! This hike was far from strenuous which got us chatting about some of the misconceptions of a hike and why many people could benefit from getting out in nature!

When people hear the word hiking, they probably think of backpacking through the Swiss Alps or ascending Kilimanjaro. While these are extravagant examples of hiking, Paige and I walked a packed gravel trail that was almost entirely flat, for a little over an hour. During that hike, we saw birds, other happy hikers and bikers, felt the morning temperature increase with our heart rates as the sun took to the sky, and heard the sounds of the flowing river next to us and the leaves crunching beneath our feet.

Hiking, to me, is moving your body through nature. This doesn’t have to be in a remote area with your closest neighbor being a grizzly bear. Along with the cardiovascular benefits like lowering blood pressure and reducing risk of heart disease, hiking also engages various muscle groups in the body. The more elevation you experience, the more your leg and core muscles have to engage (the cardiovascular system is also challenged more the higher you go). It challenges your proprioception, or balance, as you navigate loose rocks, roots, and wet surfaces. Hiking does all of this while burning calories and boosting metabolism.

One of the major reasons I enjoy hiking is for a reason that I hinted towards earlier. It engages our senses. Disconnecting from our phones and screens, we are able to see and hear what’s around us in the present moment outdoors. A lot of this can naturally boost our moods and reduce our stress and anxiety. Hiking with others can also enhance emotional well-being and provide a sense of community and belonging. Moreover, achieving hiking goals, whether it’s reaching a summit or completing a challenging trail, can boost self-esteem and confidence.

So, if you’re unsure of where to begin, start with your closest park and go from there. Leave the headphones at home and be mindful of what’s around you. Enjoy the view but use your other senses to truly appreciate the beauty that is all around. As it gets a little cooler, be sure to layer up as you can always take layers off. If you plan on going for multiple miles, be sure to bring a snack as the lower intensity pace can be deceiving until you’ve been on a trail for two hours. Happy hiking my friends!