Hiking outdoors is one of the most popular year-round activities, especially here in Colorado! And it comes with many benefits. Whether hiking up a rocky mountain trail in the summer, crunching through the colorful autumn leaves, or snowshoeing through the back woods in the winter, hiking in the great outdoors does a body good.
Like all types of exercise, hiking strengthens muscles and bones, improves blood sugar, lowers blood pressure, reduces stress, reduces anxiety and depression, benefits the heart and improves sleep. It also increases blood and lymph circulation, moving toxins and inflammation out of the body and supporting the immune system.
However, one of the greatest benefits of hiking comes from turning off screens and immersing ourselves in nature.
Forest bathing
Forest bathing, or forest therapy, is based on a Japanese practice called shinrin-yoku. This practice developed in response to the harmful effects of work stress, to calm the nervous and immune systems.
Absorbing the sights, sounds, feels and smells of nature decreases the sympathetic nervous system hormones (adrenaline and noradrenaline) that are so common in our modern culture. Mindfully engaging with the natural surroundings puts us in a parasympathetic state, releasing our joy and relaxation hormones.
Trees and plants release essential oils that protect them from insects and bacteria. Studies have shown that when we inhale these oils, our natural killer cell activity increases. This primes the immune system to fight infections and cancer. These oils also improve sleep, boost our attention, and improve our mood.
How does forest bathing work? First, you need to approach it as a mindfulness activity rather than a workout. Hard fast hikes certainly have their own benefits, but the process of forest bathing is more relaxed and focused. Start by slowing down and objectively observing what’s happening around you, without judgment and remaining fully present in the moment. Use all of your senses. Turn off ruminating thoughts and obsessive thinking. Like any mindfulness practice, forest bathing needs to be a regular practice to receive the full benefits.
What to take on a hike
Being prepared for a hike can make the difference between a fantastic hike and an uncomfortable experience. Wear a pack that allows you to carry these essential items.
Filtered water
Especially when out in the sun, it’s important to stay hydrated. The rule of thumb is to drink half one’s body weight in ounces each day. A person weighing 150 pounds needs at least 75 oz of water, and more when sweating.
First on the list of hydrating beverages is plain filtered water. This can be flavored with slices of lemon, lime, berries or cucumbers. Other choices are unsweetened seltzers and unsweetened herbal teas.
When you’re sweating, it’s a good idea to add some electrolytes into the mix. Commercial electrolyte drinks usually contain food dyes, sugar and additives. Skip those! Electrolyte powders like Ultima and LMNT are good choices. It’s also easy to make your own electrolyte drink, simply by drinking coconut water, or adding a pinch of sea salt and pure lemon juice to water. A drop of pure stevia can add a little sweetness.
Healthy snacks
Your body needs high-quality fuel when exercising. A bag of chips or a packet of cookies will only leave you undernourished and hungry an hour later. Focus on portable snacks that pack a punch, with protein, healthy fats and complex carbohydrates. These will give you immediate energy along with staying power. Unless you’re carrying a cooler, you’ll want to bring snacks that don’t require refrigeration.
Here is a list of suggested foods that you can mix and match to create a nourishing energy snack.
- Nuts and seeds – mix together different kinds to make it interesting, such as almonds, cashews, Brazil nuts, hazelnuts, macadamia nuts, sunflower seeds and pumpkin seeds.
- Nut butter packets
- Fruit of all kinds – apples, oranges, bananas, berries
- Dried fruit
- Meat jerky – beef, bison, turkey or salmon
- Roasted chickpeas or organic roasted soybeans
- Whole grain and seed crackers, such as Mary’s Gone Crackers and Go Raw Crisps
- Olives
- Seaweed snax
If you have a cooler, you can add:
- Pre-cut vegetables
- Hard-boiled eggs
- Cheese cubes
- Hummus
- Plain full-fat organic yogurt
Sunscreen
While it’s OK to spend a little time in the sun without sunscreen, you’ll want to put on sunscreen when you’re in the sun longer than 20-30 minutes. This is also true in the winter, especially if you’re hiking in the snow on a sunny day. Look for the “cleanest” sunscreen you can find. The Environmental Working Group’s Sunscreen Guide is a valuable resource for finding the most effective sunscreens with the fewest unhealthy chemicals.
Bug Spray
Nothing can ruin a hike as much as getting bitten repeatedly by mosquitos and other bugs. Some insects carry diseases that greatly affect health as well. As with sunscreens, choose the bug spray that is most effective with the fewest unhealthy chemicals. The Environmental Working Group’s Guide to Bug Repellants provides information about which bug repellants offer the best protection against biting insects and ticks. Wearing clothing that covers most of your skin is also a great protection strategy.
Proper Gear
Being out in nature can bring weather changes. Intense sun, rain, snow and wind can quickly put a damper on a fun hike if you don’t have the proper gear with you. Start by checking out the weather forecast before you leave. Bring sunglasses, ponchos, extra layers, a windbreaker, extra socks and a hat to protect yourself against the elements.
Safety First
Always be safe when hiking. Let people know where you’re planning to hike. Have your charged phone in your pack. Be aware of what wildlife you may encounter and how to stay safe around wildlife. Be aware of plants to avoid, like poison ivy. Stay on designated trails and be aware of your surroundings and any possible dangers such as tree roots, jutting rocks, loose gravel and steep ledges.
Hiking and forest bathing have endless physical, mental and spiritual health benefits. Being prepared ensures that you have the best experience possible.