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Fitness To Mental Health: 7 Health Benefits Of Hiking

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Fitness To Mental Health: 7 Health Benefits Of Hiking

Fitness To Mental Health: 7 Health Benefits Of Hiking (Image Credits: iStock)

Nature is the best healer. Whether walking in a park barefoot or going on a hiking trail, it heals us inside out. Hiking is more than just a recreational activity; it’s a powerful way to boost physical and mental well-being. Hiking offers a unique blend of cardiovascular workouts, muscle strengthening, and stress relief. Whether you’re travelling through mountain trails, meandering through forest paths, or exploring local parks, the health benefits of hiking are innumerable. We got in touch with Dr Indramani Upadhyay, MPT (Ortho), HOD – The Center for Knee and Hip Care, Vaishali, Ghaziabad who shares the myriad benefits that regular hiking can offer.

1. Cardiovascular Health

Dr Indramani Upadhyay shares that hiking is an excellent cardiovascular exercise. It increases your heart rate, which improves blood circulation and oxygen supply throughout the body. Regular hiking can reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels.

2. Muscle Strengthening

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“Navigating different terrains requires the use of multiple muscle groups. Uphill climbs strengthen the quadriceps, glutes, and calves, while downhill hikes engage the hips, knees, and lower back muscles. This comprehensive workout helps build muscle endurance and strength,” he said.

3. Weight Management

Dr Indramani Upadhyay explains that hiking is an effective way to burn calories and maintain a healthy weight. The number of calories burned depends on the trail’s difficulty and the hiker’s weight, but it can be comparable to other forms of aerobic exercise such as running or cycling.

4. Bone Density Improvement

Weight-bearing exercises like hiking are crucial for maintaining healthy bones. The physical impact of walking on varied surfaces stimulates bone growth and helps prevent osteoporosis, a condition that weakens bones and makes them more prone to fractures, he mentioned.

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Dr Indramani Upadhyay shares that spending time in nature has been shown to reduce stress, anxiety, and depression. The combination of physical activity and the calming environment of the outdoors releases endorphins, which improve mood and overall mental well-being.

6. Improved Balance and Coordination

Dr Indramani Upadhyay shares, that hiking often involves navigating uneven terrain, which challenges your balance and coordination. Regular practice can enhance these skills, reducing the risk of falls and improving overall stability, particularly important as we age.

7. Boosted Immune System

“Regular exposure to nature and physical activity can strengthen the immune system. Hiking can increase the production of white blood cells, which help the body fight off infections. Additionally, the fresh air and sunlight provide vitamin D, essential for maintaining a robust immune response,” he said.

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Even Adding a Few Extra Minutes of Exercise Daily Lowers Blood Pressure

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Even Adding a Few Extra Minutes of Exercise Daily Lowers Blood Pressure

WEDNESDAY, Nov. 13, 2024 (HealthDay News) — Small additional amounts of exercise each day are associated with lower blood pressure (BP) in a free-living setting, according to a study published online Nov. 6 in Circulation.

Joanna M. Blodgett, Ph.D., from University College London, and colleagues investigated associations between a 24-hour behavior composition composed of six parts (sleeping, sedentary behavior, standing, slow walking, fast walking, and combined exercise-like activity [e.g., running and cycling]) and systolic BP (SBP) and diastolic BP (DBP). The analysis included data from 14,761 participants in six cohorts of the Prospective Physical Activity, Sitting and Sleep consortium.

The researchers found that the average 24-hour composition consisted of sleeping (7.13 hours), sedentary behavior (10.7 hours), standing (3.2 hours), slow walking (1.6 hours), fast walking (1.1 hours), and exercise-like activity (16.0 minutes). Compared with other behaviors, more time spent exercising or sleeping was associated with lower BP. There were estimated reductions of –0.68 mm Hg SBP and –0.54 mm Hg DBP with an additional five minutes of exercise-like activity. Reallocating 20 to 27 minutes and 10 to 15 minutes of time in other behaviors into additional exercise was associated with clinically meaningful improvements in SBP and DBP, respectively. More time spent being sedentary was adversely associated with SBP and DBP, but there was minimal impact of standing or walking.

“If you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect,” Blodgett said in a statement.

One author holds equity in a company for products and services related to the study.

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NASA Astronaut Sunita Williams Refutes Health Concerns Amid ISS Mission

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NASA Astronaut Sunita Williams Refutes Health Concerns Amid ISS Mission

NASA astronaut Sunita Williams has recently addressed speculations surrounding her health condition while on the International Space Station (ISS), discarding recent claims made by media outlets regarding her wellbeing. In response to reports that suggested she appeared “gaunt” due to an extended stay on the ISS, Williams clarified her status during a video interview on November 12, explaining that her weight has remained unchanged since her arrival in orbit.

Routine Exercise and Physical Adaptations

Williams, who commands Expedition 72 aboard the ISS, responded to health concerns publicly, indicating that any changes in her physical appearance are the result of rigorous exercise routines rather than health deterioration. Like all astronauts on extended missions, she has been following an intense workout regimen designed to counteract the muscle and bone density loss commonly associated with prolonged microgravity exposure. Williams stated that her routine includes running on a treadmill, riding an exercise bike and lifting weights. It is a form of exercise that has led to increased muscle mass, particularly in her thighs and glutes, while her overall weight remains consistent.

NASA’s Statement on Crew Health

NASA had previously denied the reports, emphasising that Williams and her fellow crew members, including NASA astronaut Butch Wilmore, are in good health. Williams and Wilmore, who arrived at the ISS on June 6 aboard Boeing’s Starliner capsule, were initially scheduled for a ten-day mission under the Crew Flight Test programme. Technical issues with Starliner’s thrusters led NASA to extend their stay on the ISS until early 2025, when they are expected to return with SpaceX’s Crew-9 mission astronauts.

Current ISS Crew Status

The current ISS team, led by Williams, includes three NASA astronauts and three Russian cosmonauts, all working collaboratively despite recent media scrutiny. Williams assured viewers that her health and morale remain robust as the crew carries out essential research and maintenance tasks on the orbiting laboratory showing NASA’s confidence in their well-being during extended missions.

 

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Vigorous Activity Can Compensate for Prolonged Sitting Time

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Vigorous Activity Can Compensate for Prolonged Sitting Time

TUESDAY, Nov. 12, 2024 (HealthDay News) — An age-equivalent benefit is found for vigorous exercise, after considering sitting time, according to a study recently published in PLOS ONE.

Ryan Bruellman, from the University of California Riverside, and colleagues analyzed data from the Colorado Adoption/Twin Study of Lifespan behavioral development and cognitive aging in adults aged 28 to 49 years to examine how activity intensity and sitting behavior influence health. The trade-off between sitting and physical activity was explored leveraging the co-twin control approach.

The researchers found that the total cholesterol/high-density lipoprotein ratio (TC/HDL) and body mass index (BMI) demonstrated increasing age trends, with an inverse association seen for prolonged sitting and vigorous activity. An age-equivalent benefit of vigorous exercise was found after considering sitting time, with expected TC/HDL and BMI estimates of those performing 30 minutes daily mirroring those of sedentary individuals five and 10 years younger, respectively. Partial exposure effects for TC/HDL were suggested in a co-twin control analysis, indicating that sitting health effects may be countered by greater vigorous activity, but with diminishing returns.

“Our results challenge recommended physical activity and we suggest guidelines need to be adjusted to account for sitting time throughout the day,” the authors write. “Sitting less, healthier eating, and focusing on increasing the amount of vigorous activity need to be clear messaging points to the public to provide a succinct and impactful change to sedentary habits.”

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