Research findings and anecdotal observations from our trip to Telluride illustrate how hiking is good for our mental health. It provides the perfect synergy of physical activity, connection with nature, social interactions, sightseeing, and so much more!
Last week we spent a week in Telluride, Colorado. It’s a place we’ve never explored before. We were not disappointed by the beauty of the San Juan Mountains! Actually, the entire drive from Phoenix to Telluride was visually engaging with a shift from desert, to pine trees, to beautiful red rock formations, and ending with green mountains and winding streams. Despite the almost ten-hour drive (with meals, a tire check, and bathroom breaks) and all three kids developing motion sickness, it was worth it.
Telluride offered scenery we just don’t see in Phoenix. Everywhere we looked we saw towering trees, snow-capped, sharp, black mountain peaks, bubbling streams, ponds, and huge waterfalls. We stayed in Mountain Village, a collection of hotels and condos at the base of a maze of crisscrossing ski slopes. Although the ski trails were mostly grass and dirt, the well-shaded parts remained spotted with plumes of packed, frozen snow. It was gorgeous, I was in constant awe, and my pictures just don’t do it justice.
A vacation full of hikes
The intention of going to Telluride was to explore a new place, spend time outdoors, and hike. It’s worth noting here that “hiking” might mean different things to different people. In general, hiking is defined as a long walk in the countryside.[1] I personally think of hiking as involving hills and/or mountains, but that’s not a necessity. The key being, it’s a long walk in a natural setting. As such, we hiked in some capacity every day while in Telluride.
Hiking is an activity my husband, Andrew, and I enjoy doing together nearly year-round in AZ. We weren’t disappointed on this trip. In Telluride, we went on a few long hikes just the two of us. These relationship-building, rejuvenating experiences afforded us physical and mental benefits while the boys played video games under my niece’s supervision. In fact, the longest hike we completed was both exhausting and one of my favorite trip memories. (Surprising, considering I bent over in hysterics at one point on the hike. A possible future post? Maybe!)
We’re trying to instill the same love for hiking in the boys who are now nine, seven, and five. Recently, we started taking them on hikes, or what really amounts to walks in the desert preserve near my mom’s house. We don’t get far, but at their ages, you gotta start somewhere. Frequent water breaks and promises of swimming or snacks is what keeps them moving. In Telluride, it was no different, except this trip we included them in more intense hikes.
Despite the beauty and novelty offered by the Telluride hiking trails, we still got some resistance from the boys. However, I noticed something interesting. The harder the trail, the less complaining we got. Having to focus on each step, navigating the challenging terrain, and becoming immersed in the hike silenced us all. I noticed this quietness on another hike with just Andrew and I. When I focused on the hike, I couldn’t really focus on anything else. It demanded my full attention. There was no room in my consciousness for ruminating thoughts when it was just us, and less room for complaining when it was all of us.
The benefits of hiking
These mind-quieting experiences in Telluride underscored a special power in hiking. Not only is it physical activity and time spent in nature, but a good hike also offers an opportunity to lose yourself in the movement. It creates flow, an intense focus on the task and loss of self-consciousness and sense of time. Flow is known to increase happiness. I started to wonder, could hiking offer a unique prescription for both mental and physical health? Anecdotally, the answer is “Yes!” but I did some research. Here are the most compelling reasons to take a hike.
Hiking is physical exercise that doesn’t feel like a chore
We all know we need physical activity to be healthy. According to the 2018 Physical Activity Guidelines for Americans, 2nd edition, the CDC recommends kids be active for at least one hour each day, and adults get 150 minutes of moderate physical activity and two days of muscle-strengthening activity each week.[2] Given the sedentary lifestyle of many Americans, this is more important than ever. Plus, leisure time physical activity is associated with a higher health-related quality of life.[3] My kids need to exercise, but I’m not going to get them on a treadmill anytime soon. And I don’t need to if I can just get them outside, where activity is more likely to occur and be pleasurable.
When we find ways to be outdoors, we get beneficial physical activity in an enjoyable format, one that feels less like a chore. This is particularly true for children. To combat childhood obesity, NEEF (The National Environmental Education Foundation) created an initiative or recommendation for outdoor activity for kids. The organization encourages pediatricians to “prescribe” outdoor play to their patients. Doing so prevents “serious health conditions like obesity and diabetes related to indoor sedentary lifestyles and connects children and their families to nature to promote good health, enjoyment, and environmental stewardship.”[4] In addition, research shows when kids spend time outdoors, they are more likely to engage in moderate to vigorous physical activity and less likely to become overweight or obese.[5] Hiking is the perfect activity in this regard, promoting exercise and time in nature.
Hiking is (generally) accessible
In general, hiking is easier to access and a lot cheaper than many other recreational sports. Although hiking requires access to non-urban environments, these are accessible to many Americans. There are trails, mountains, green spaces, preserves and parks everywhere. Even those living in large urban settings like here in Phoenix or Los Angeles, can get to a hiking trail in less than thirty minutes.
Another great thing about hiking is it’s usually free and requires little to no equipment. Although some parks charge parking fees, it’s easy to find an abundance of free hikes. We only paid for one hike while in Colorado, which granted us access to Box Canyon Falls Park, an impressive waterfall with access via viewing platforms and staircases. Other than that, the hikes in Telluride were free and provided hours of entertainment. All I needed was a water bottle, backpack, and hiking boots. However, I’ve hiked many times in regular athletic shoes and with no additional supplies. This makes hiking an affordable, accessible option.
Plus, the great thing about hiking is you don’t have to feel intimidated. Hiking allows you to choose your difficulty and duration. It’s scalable, meaning you can go for a long time, or turn around after 15 minutes. I prefer hikes that are two hours or less; Andrew loves an occasional five-hour hike. We choose different hikes when we bring the kids, ones that are shorter, less intense, or offer wider paths. Thus, the variety, scalability, and accessibility of hiking make it a great family-friendly option for outdoor physical activity.
Hiking connects us with nature
Since starting Working On Calm and prioritizing well-being, connection with nature continues to emerge as an important theme. On the surface, it seems reasonable that we need to get outdoors. Humans aren’t designed to be tethered to machines in artificial environments. Yet, it seemed a little simplistic at first. Really? I’m going to go outside and feel ooey gooey all of a sudden? But, yeah, it really does work.
Since starting awe walks and purposely connecting with nature, I feel happier. When I walk outside, I feel better than if I walked on a treadmill. When I pause to take in a sunset or appreciate the baby geese born during Spring, I reap the benefits of gratitude and gain perspective. It adds a spiritual component, a connection with something greater than the self. As Frank Lloyd Wright said, “I believe in God, only I spell it nature.” Using a stepmill is great, but not as powerful as hiking outdoors.
This isn’t simply anecdotal; it’s evidence-based. Finding activities that marry physical activity with appreciation for nature fosters mental well-being. In one study, those who felt more connected with nature (as measured with the Connectedness to Nature Scale) exhibited more trait mindfulness and scored higher on psychological well-being.[6]
Another study looked at the benefits of indoor versus outdoor physical activity. [7] The data showed outdoor physical activity resulted in greater feelings of revitalization and positive engagement as well as increased energy. Plus, it decreased negative feelings like tension, confusion, anger, and depression. The same effects were not observed in similar activity conducted indoors. There’s something special about being in a natural environment, which is a requirement of hiking.
Hiking in nature refreshes us
Why would it be the case that similar activity done outdoors results in more benefits than when done indoors? One theory is that spending time in nature restores us. According to environmental psychologists, natural environments are rich in characteristics needed for restorative experiences, those which help us feel replenished when fatigued.[8] When the gas tank is empty, we have to fill it. In other words, hiking can replenish the body and mind in a way that counters feelings of burnout.
In Japan, the term “forest bathing” originated to describe the customary practice of spending time in the forest to reduce stress and improve cardiovascular health.[9] There’s been quite a lot of research done on forest bathing, and it appears there’s something special about walking amongst the trees. A recent meta-analysis showed walking in the forest can decrease blood pressure.[10] But wait, there’s more!
In another study, walking in a forest was compared to walking in an urban environment.[11] When participants walked in the forest, it activated their parasympathetic nervous system, responsible for rest and digest functions. It also decreased participants’ sympathetic nervous system activity, which has been likened to the gas pedal of the flight-or-fight stress response. Psychological benefits of walking in the forest were also documented, including lower tension-anxiety, anger-hostility, fatigue, and confusion when compared with walking in an urban setting. The hikers reported feeling more comfortable, natural, soothed, and refreshed after forest walking. All of this creates a compelling argument for hiking.
Hiking is good for our mental health
Some research has shown that hiking can change the way we think. In one study, hiking boosted cognitive functioning.[12] Researchers had hikers disconnect from technology and spend four days in nature. When asked to perform tasks requiring creativity and complex problem solving, performance increased by a full 50%. Perhaps this is what Emma Seppälä was referring to when she Tweeted about “shopping” for ideas in the woods.
In addition, hiking may offer a way to facilitate healing. One study looked at how hiking could help suicidal patients. A nine-week hiking intervention was implemented for these participants and mental health scores were assessed. Patients participating in the hiking intervention experienced an improvement in hopelessness, depression, and suicide ideation scores.[13] The researchers recommended practitioners use hiking (along with traditional interventions) to aid in healing.
Perhaps this effect is due to the way hiking can interrupt negative thoughts. As I mentioned earlier, there was significantly less complaining on the more difficult family hikes in Telluride. One study provided support for this observation. Researchers compared both self-reports and neural activity of participants during urban walks and hikes. After walking in nature for just 90-minutes, participants not only reported less ruminating thoughts, but neural activity in the area of the brain linked with rumination and depression also decreased.[14] A walk for the same duration in an urban setting did not have the same effects. There’s just something special about hiking.
Hiking is synergistic
Participants in another study reported multiple benefits to exercising outside. Regardless of whether participants were running, walking, or hiking, they all experienced immediate improvements in well-being after exercising outdoors.[15] But it wasn’t just about exercising or feeling good, there were additional bonuses. Many reported benefits like sightseeing, socializing, and experiencing nature.
A hike in a new location can offer an experience at trying something new, the benefits of which I discussed when I tried Paddleboard Yoga. Plus, you can do it with others, offering an opportunity to work on those valuable social connections, which The Happiness Advantage showed us was our single biggest asset. These opportunities are abundant in hiking.
I loved the synergy of hiking in Telluride. In other words, the whole experience was greater than the sum of its parts. It was exercise, connecting with nature, time spent with my loved ones, and sightseeing in a new place. After a hike I felt invigorated, inspired, accomplished. It did something for my soul. Hiking was fun, accessible, replenishing, and healing. It is all this and more.
So go on, take a hike! It’s good for your mental health.
What other benefits come from hiking? Leave me a comment!
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[1] https://dictionary.cambridge.org/us/dictionary/english/hiking
[2] https://www.cdc.gov/physicalactivity/basics/adults/index.htm
[3] Vuillemin, A., Boini, S., Bertrais, S., Tessier, S., Oppert, J. M., Hercberg, S., Guillemin, F., & Briançon, S. (2005). Leisure time physical activity and health-related quality of life. Preventive medicine, 41(2), 562–569. https://doi.org/10.1016/j.ypmed.2005.01.006
[4] https://www.neefusa.org/resource/children-and-nature-initiative-rx-outdoor-activity-training-module
[5] Cleland, V., Crawford, D., Baur, L. A., Hume, C., Timperio, A., & Salmon, J. (2008). A prospective examination of children’s time spent outdoors, objectively measured physical activity and overweight. International journal of obesity (2005), 32(11), 1685–1693. https://doi.org/10.1038/ijo.2008.171
[6] Wolsko, C., & Lindberg, K. (2013). Experiencing connection with nature: The matrix of psychological well-being, mindfulness, and outdoor recreation. Ecopsychology, 5(2), 80-91.
[7] Thompson Coon, J., Boddy, K., Stein, K., Whear, R., Barton, J., & Depledge, M. H. (2011). Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review. Environmental science & technology, 45(5), 1761–1772. https://doi.org/10.1021/es102947t
[8] Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of environmental psychology, 15(3), 169-182.
[9] https://greatergood.berkeley.edu/article/item/why_you_need_more_nature_in_your_life
[10] Ideno, Y., Hayashi, K., Abe, Y., Ueda, K., Iso, H., Noda, M., Lee, J. S., & Suzuki, S. (2017). Blood pressure-lowering effect of Shinrin-yoku (Forest bathing): a systematic review and meta-analysis. BMC complementary and alternative medicine, 17(1), 409. https://doi.org/10.1186/s12906-017-1912-z
[11] Lee, J., Tsunetsugu, Y., Takayama, N., Park, B. J., Li, Q., Song, C., Komatsu, M., Ikei, H., Tyrväinen, L., Kagawa, T., & Miyazaki, Y. (2014). Influence of forest therapy on cardiovascular relaxation in young adults. Evidence-based complementary and alternative medicine : eCAM, 2014, 834360. https://doi.org/10.1155/2014/834360
[12] Atchley, R. A., Strayer, D. L., & Atchley, P. (2012). Creativity in the wild: Improving creative reasoning through immersion in natural settings. PloS one, 7(12), e51474.
[13] Sturm, J., Plöderl, M., Fartacek, C., Kralovec, K., Neunhäuserer, D., Niederseer, D., … & Fartacek, R. (2012). Physical exercise through mountain hiking in high‐risk suicide patients. A randomized crossover trial. Acta Psychiatrica Scandinavica, 126(6), 467-475.
[14] Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the national academy of sciences, 112(28), 8567-8572.
[15] Wolf, I. D., & Wohlfart, T. (2014). Walking, hiking and running in parks: A multidisciplinary assessment of health and well-being benefits. Landscape and Urban Planning, 130, 89-103.
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