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

The family and I just got back from a few days in the Catskills with Paige, the kids, and my Uncle Dan. One of the highlights of the trip was hiking Kaaterskill Falls, a breathtaking two-tiered waterfall that involved descending, and then climbing back up more than 320 stone steps. For a five- and three-year-old, that’s a pretty tall task!

The kids absolutely crushed it, and Paige and I got a workout of our own carrying them for portions of the hike when little legs got tired. The following day, we explored the much more relaxed Falling Waters Preserve along the Hudson River. After two days on the trails, however, those tired legs definitely started making themselves known, along with a few requests for snacks and juice along the way! The experience reminded me that hiking doesn’t have to mean scaling massive mountains. Simply moving your body through nature can be one of the healthiest things you do.

When people hear the word hiking, they probably think of backpacking through the Swiss Alps or ascending Kilimanjaro. Ironically, the last time I wrote this article, Paige and I had just hiked the Lehigh River Gorge, which is beautiful but primarily gravel and relatively flat. This time, Kaaterskill Falls brought us to the base of a breathtaking layered waterfall with a rich history. The very next day, we experienced a completely different kind of hike at Falling Waters Preserve. It was much more quaint but still had its moments of getting our hearts racing as we navigated wooded trails before looping back along the banks of the Hudson River.

Hiking, to me, is simply 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 the risk of heart disease, hiking also engages various muscle groups throughout the body. The more elevation you experience, the more your leg and core muscles have to work (and the more your cardiovascular system is challenged). It also improves proprioception, or balance, as you navigate loose rocks, roots, and wet surfaces. Hiking accomplishes all of this while burning calories and boosting metabolism.

One of the major reasons I enjoy hiking is for a reason that I hinted toward earlier—it engages our senses. Disconnecting from our phones and screens allows us to truly see and hear what’s around us in the present moment. Spending time outdoors can naturally boost our mood while reducing 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 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 also use your other senses to appreciate the beauty that surrounds you. And if you’re planning to spend a couple of hours on the trail, don’t forget a snack. Hiking may not always feel intense in the moment, but after a few miles, you’ll be glad you packed one. Happy hiking, my friends!