Our world has changed drastically since the pandemic, and many people are feeling more isolated. Work from home has become the norm for many, and social media, email, and the general 24/7 noise of life can leave us more stressed.

Disconnecting from technology and reconnecting with nature gives our brain a much-needed recharge. Hiking is a great way to get fresh air, especially if you live in urban areas. Several studies indicate there are real benefits to getting outdoors to hike for overall health.

Here are 4 benefits on why hiking is good for your health:

1. Build Bone Density

Hiking is a weight-bearing exercise, which means your bones and muscles work harder against gravity. This helps your body build or maintain bone density, which is critically important as we age.

Studies show bone density declines about one percent a year after age 40. Getting outdoors for a hike could have a positive impact in helping to slow down this loss. The CDC also recommends 30 minutes of physical exercise such as brisk walking, 5 days a week.

As an added bonus, hiking outdoors brings you a dose of Vitamin D from sunlight exposure. Vitamin D is essential for calcium absorption, which we need for bone health.

Hiking with friends

2. Improve Sleep Quality

A long hike in nature can not only inspire a post-hike recovery nap, but recent research suggests it may improve overall sleep quality.

In a 2017 study published in Current Biology, University of Colorado Boulder researcher Kenneth Wright measured subjects’ sleep cycles before and during a weekend camping trip. During the trip, when subjects were exposed to natural light only (no electronics), their melatonin levels increased, and their internal clocks shifted earlier. The study suggests being around nature helps us shift to a natural sleep cycle.

3. Boost Happiness

Physical exercise promotes the release of endorphins, a brain chemical that triggers positive feelings. Hiking, however, can improve our mood even more than a regular walk in the neighborhood.

Stanford University researcher Gregory Bratman assigned 60 people to either a 50-minute walk in the woods or a walk along paved roads. Results showed that the nature-walkers experienced less anxiety and rumination, as well as more positive emotions than the urban walkers.

Want some happiness extra credit? Hike with a friend or two. Social interaction, especially with people with whom you have a strong bond, is an important ingredient for happiness and well-being.

4. Combat Depression

That vitamin D from the sunny outdoors that’s so essential for bone health also combats depression. According to a critical review of 61 studies, there seems to be a correlation between depression and vitamin D deficiency. Those who had the lowest levels of vitamin D had the greatest risk of depression, and those who were depressed had lower levels of vitamin D.

Doing yoga outdoors

Vitamin D deficiency symptoms include:

Participants experienced substantial improvements in depression symptoms after receiving treatment for vitamin D deficiency.

In another study, Stanford researchers found that subjects who walked in nature for 90 minutes had increased activity in the subgenual prefrontal cortex, an area of the brain associated with depression and anxiety when deactivated. The finding suggests hiking in nature positively impacts mood.

Why Hike with Friends: The Role of Social Support

Exercise is already known to have many benefits for mental health, but a recent study found positive influence joining a group to work out can have on reaching goals. The National Institutes of Health reviewed various studies that connect the benefits of social support to improved health and well-being.

Regular nature hikes strengthen our heart, lungs, and muscles, as well as our mind. And going with friends can also reap healthy benefits. So, the next time you reach the top of a hill at the end of a dirt path, pause to admire the view and appreciate all you’re doing for your health and happiness.

David Heber

David HeberM.D., Ph.D., FACP, FASN – Chairman, Herbalife Nutrition Institute

Dr. David Heber is the chairman of the Herbalife Nutrition Institute (HNI), which promotes excellence in nutrition education for the public and scientific community and sponsors scientific symposia. The HNI Editorial Board is made up of key scientific opinion leaders from around the world in the fields of nutrition, exercise physiology, behavioral medicine and public health. Dr. Heber holds a degree in chemistry, an M.D. from Harvard Medical School and a Ph.D. in physiology from UCLA.* In his spare time, he enjoys golfing, reading and painting. Dr. Heber’s favorite Herbalife products are Formula 1 Healthy Meal Nutritional Shake Mix, Herbalife Personalized Protein Powder and the SKIN product line.

*The University of California does not endorse specific products or services as a matter of policy.