Physical activity is "Good for Mind and Body"

Naturalist and conservationist, John Muir, said, “In every walk with nature, one receives far more than he seeks.”  Regular exercise - including walking and hiking - is proven to have many health benefits – from strengthening your body to the emotional or mental relief that comes from just being in nature.  Physical activity can lead to many positive results in both physical and mental health.

Physical Benefits

The beneficial role of physical activity in healthy living and preventing or managing health disorders is well documented.  Walking and hiking are low impact sports which increase cardiovascular benefits but do so with a minimum of stress and strain to your body.  Physical activity, including walking and hiking, can reduce the risk of numerous health issues such as:

1. Heart disease – According to the American Heart Association, nearly half of all people in the United States have some type of cardiovascular disease – the leading cause of death for men, women, and people of most racial and ethnic groups.  Studies by the Centers for Disease Control (CDC) showed that individuals who exercise regularly can significantly reduce their chances for heart disease, while those who do not exercise are twice as likely to have coronary heart disease.

2. Hypertension – According to the American Heart Association and the CDC, nearly half of adults ages 20 and up have high blood pressure.  Symptoms are often undetectable and can lead to heart attacks or stroke.  Physical activity such as walking and hiking lowers blood pressure, and can help toward weight loss, which can lower the risk even more.

3. Diabetes – Many Americans suffer from diabetes which can be caused by (among other things) increased rates of obesity and lack of physical activity.  Exercise, diet and weight loss can help to reverse the course of diabetes and control blood sugar.

4. Obesity – hiking and walking is a good way to help lose wight.  On average, you burn 100 calories for every mile that you walk, and about 200-250 calories per hour if you walk at a rate of 2.5 miles per hour.  

5. Osteoporosis – Hiking and walking help reverse the negative effects of osteoporosis by increasing bone density, and slowing the rate of calcium loss, thus strengthening the bones and decreasing their susceptibility to break.  

6. Sleep – Sleep deprivation has negative impacts on immune system function, mood, glucose metabolism and cognitive ability.  Regular exercise can improve quality and quantity of sleep.

7. Balance - Walking and hiking can improve your sense of balance and reduce the risk of falls.

8. Cancer – According to the CDC, regular physical activity can reduce the risk of at least 8 common cancers – such as breast, colon, kidney, lung, and stomach.

9. Cognitive ability - According to the CDC, one study found that cognitive decline is almost twice as common among adults who are inactive, compared to those who are active. 

10. Infectious diseases – Physical activity may help reduce the risk of serious outcomes from infectious diseases, including COVID-19, the flu and pneumonia.

And, people who are inactive have been reported to have higher rates of disease and healthcare expenditures than those who are active.

Mental Health

The author Henry David Thoreau said, “An early morning walk is a blessing for the whole day.” Regardless of the time of day, being in nature can boost your mood and improve mental health and sense of well-being. Quality time in the outdoors reduces stress, calms anxiety, and can lead to a lower risk of depression. Being outdoors opens up your senses to your surroundings and improves your sensory perception. According to the National Institute of Health, regular physical activity such as walking and hiking can help with:

1. Mood – Regular exercise enhances mood and self-esteem. Exercise increases the production of endorphins and serotonin in the brain which help to improve mood.
   
   
2. Stress - Exercise decreases stress tendencies – a factor known to aggravate mental and physical
   diseases.
   
   
3. Depression and Anxiety – Depression is a leading cause of disability and a major contributor of disease. Regular activity improves the functioning of certain brain structures which improves depression symptoms and reduces anxiety.
   
   
4. Cognitive function – Exercise can improve attention, focus, memory, cognition, and decision-making.
   
   
5. Feelings of loneliness and isolation – Exercise such as walking and hiking can create opportunities to get outside and be social, interact with others, and build relationships.
   
   
6. Self-concept – People who are active tend to have better self-concept and body image.
   
   
7. Fatigue – Both physical and mental fatigue can be reduced by taking regular walks.
   
   
8. Alcohol abuse – Substance abuse, namely alcohol abuse, may have devastating effects on a person’s mental and physical health. Tolerance and an inability to control drinking are some hallmarks of alcoholism. Research shows that physical activity is an effective supplement in the fight against alcohol use disorder by acting on the neurotransmitter systems in the brain, managing cravings, easing withdrawal symptoms, and mitigating the health consequences of drinking.
   
   
9. Smoking – like alcohol abuse, exercise can help with reducing or quitting smoking. Exercise may distract you from your cravings or make them less powerful.

According to the CDC, most adults need at least 150 minutes of moderate-intensity physical activity weekly. When this recommendation is followed, many chronic diseases can be reduced by 20% to 30%. It doesn’t have to happen all at once, and can be broken into 22 minutes daily or 30 minutes a day on 5 days a week, for example. Children and adolescents ages 6-17 need moderate to vigorous physical activity for at least 60 minutes every day. Children 3-5 need to be active throughout the day when they play. All adults also need muscle-strengthening activities two or more days a week. You don’t have to be a fitness guru to reap the benefits of physical activity. No matter your age or fitness level, any amount of physical activity can help. (People with chronic conditions may want to talk to a health care professional about the type and amount of physical activity that is right for them.)

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