Exercising is always easier when you’re having fun, and if you like the outdoors, hiking is an enjoyable way to tone up and lose weight. Don’t get discouraged if you’re just getting started or struggling to keep up with a routine. A small amount of physical activity is always better than none at all. It’s easy to motivate yourself to go hiking if you make your workout more appealing.
Step 1
Make your health a priority. Exercise offers a variety of benefits and you don’t have to sweat it out at the gym to get positive results. Taking a walk is enough to get your heart pumping. You’ll start to reap benefits from just one hour of hiking a week, but if you’re dedicated to walking for health, the U.S. Department of Health & Human Services recommends aiming for 2 1/2 hours of moderate aerobic activity per week to reduce the risk of chronic disease. Taking several short, brisk hikes each week not only promotes weight loss and muscular fitness, but also lowers your chances of developing heart disease, diabetes and some cancers.
Step 2
Schedule your excursions. The Centers for Disease Control and Prevention recommends planning ahead to get past a lack of motivation. Putting regular hikes on your calendar makes it harder to skip them, and crossing them off afterward gives you a feeling of accomplishment. If you’re hiking for fitness and hope to lose weight walking, use the calendar to track your progress -- how long or how far you hiked. You can look back and see how you’ve improved over time.
Step 3
Ask a friend to join you. You might be more motivated to get outdoors if you’re looking forward to catching up with your pal. Chatting on your walk makes the time pass more quickly, and inviting someone else makes you even more accountable for showing up. If you can’t find a willing friend, you might find a hiking group you can join in your area.
Step 4
Change your routine. Hiking might offer better scenery than the view from a treadmill, but that doesn’t mean you’ll never get bored. If you’ve been hiking the same area for weeks, take a different route or try a new trail with varied terrain. If you normally hike in the woods, opt for an urban adventure instead. Bring a map and explore a new neighborhood.
Step 5
Bring binoculars and bird-watch in the woods, or pack a camera or sketchbook so you can document the scenery. Pick up fallen leaves and bring them home so you can learn to identify the trees you encounter on your hikes. If you’re an urban hiker, learn more about the architecture where you walk.
Step 6
Plan a reward along the way. Hike in a park with a coffee shop nearby and make it your destination. Bring a healthy snack and a book so you’re ready for a peaceful break in an idyllic spot, or plan to take a relaxing, muscle-soothing soak in the tub when you get home. If you bribe yourself with a treat, you’ll keep your eye on the prize instead of dreading the exercise.
Tips and Warnings
- If you’re feeling too tired for your scheduled hike, get tough with yourself and do it anyway. The fresh air and activity should provide an energy boost, and when you’re feeling sluggish, there’s no better motivation to exercise. The benefits of hiking go beyond improving your physical condition. Exercise might help improve your mood and reduce stress.
- Start walking slowly to gradually increase your heart rate, and reduce your pace near the end of your hike to cool down. Always stretch before a hike to avoid muscle strains. Don’t get caught off guard once your motivation kicks in. Bring a lightweight backpack to carry water, an extra jacket and basic first aid supplies when you’re taking longer hikes. While an audio book or your favorite music might get you pumped up during a hike, it’s better to leave your headphones at home. You’re safer when you can see and hear what’s going on around you.
References
- Centers for Disease Control and Prevention: Overcoming Barriers to Physical Activity
- U.S. Department of Health & Human Services: Physical Activity Has Many Health Benefits
- American Hiking Society: A Step in the Right Direction
- University of Kentucky College of Agriculture; Hike for Your Health; Lori L. Rice; August 2005
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