Hiking for Stress Management

It's a well-known fact that exercise releases "feel good" chemicals in the body and calms the nervous system by reducing cortisol (stress hormone) levels.  So it shouldn't be surprising that hiking qualifies as an item to place on your top 5 list of stress management practices for reducing stress and finding a more well-balanced life.

Not only is it peaceful to spend time in nature, but the environments where most hiking takes place are typically filled with beauty, earth smells, chances to see a little bit of wildlife, and definitely puts each of us back in touch with something we are a part of at the core--Mother Earth.

And if you are looking for a way to take electronic gadget breaks, hiking is a great way to get away from your computer and the prolonged sitting involved with dedicated work at your screens.  Research shows that prolonged sitting is associated with early death, cardiovascular disease, type 2 diabetes, neck and lower back pain, and poor circulation.  Hiking gives you a reason to shut off your devices, put them away, and enjoy the delightful stimulation of the senses.  The body needs movement, the eyes need to focus on things farther away than a computer screen, the ears need to hear nature sounds, the lungs need the exercise and fresh air, and we all need reminders that we are not machines.  We are creatures on this planet just like all of the other creatures on this planet.  Our modern devices are here to assist us, not confine us.

Most of all, hiking is a Mindfulness practice.  It can bring you right into the present moment and wake up the senses.  While hiking you may notice the sound of water, birds, wind in the trees, and the feel of fresh air on your skin.  Walking in sunlight or rain, the benefits of hiking are the same.  The body remembers where it comes from, and that it is a part of something more than four walls and telephones aps.

Hiking doesn't have to be elaborate.  You don't have to make plans for a week-long, deep forest submersion.  Many towns have local hikes within minutes of town.  Some inner-city parks have hiking trails built right into them, and some of the best town parks have enough hiking trails and paths to make for a good hiking adventure.  So don't let distance stop you.  Hiking is still readily available at no, or very low cost, and seeking it out is well worth your Stress Management time.

You can find my previous May 2025 blog entry about the benefits of Forest Bathing here 

"It had nothing to do with gear or footwear or the backpacking fad of any particular era.  It had to do with how it felt to be in the wild."       ~Cheryl Strayed

Thanks to Intermountain Forest Service, USDA Region 4 Photograpy for the great photo taken at Wasatch-Cache National Forest, https://creativecommons.org/publicdomain/mark/1.0/deed.en

Walking for Stress Management

Memories of winter and darkness by 5pm are breaking way now to spring, and as the days get longer, the moods and energy change for most of us.  

That being true, this is a great time of year to consider creating a new walking routine to help cope with stress.  The cool of mornings, as well as the warmer evenings, are perfect for walking and unwinding as the change to spring and summer makes it easier to get out and stretch.

The reason walking is such a good addition to any stress management routine is because it actually does make physical changes in the body that help counter anxiety and stress.  According to the American Psychological Association people experience lower levels of stress hormones, like cortisol and epinephrine, after bouts of physical activity.  They also warn that the more sedentary we get, the less efficient our bodies are at responding to stress.

In addition, the Center for Disease Control and Prevention has stated that walking is a good form of low impact, moderate intensity exercise that has a wide range of health benefits and relatively few risks.  They suggest that we each try to get 10,000 steps each day for optimal health.  So how do we manage to get in all of those steps?  

The Mayo Clinic has a few good suggestions such as taking the stairs, parking farther away from the entrance to places you go, walking the dog, including walks in your work-day breaks, going for a hike, and adding music to your activities to get a pace going.  In addition to these suggestions, finding parks and trails to walk are great ways to get both exercise and the added relaxation of a beautiful environment.  At the same time, if you are a city dweller, sidewalk walking, mall walking, and walking around local attractions like a zoo, botanic garden, or shopping areas also benefit your walking routine.

What do you benefit in the end if you increase your walking?  Increased heart and lung fitness, reduced risk of heart disease and stroke, improved blood pressure and cholesterol, reduced muscular and joint pain, improved balance, and of course... less stress.

You can find my previous blog entry about walking meditation here

The journey of a thousand miles begins with a single step.      ~Lao Tzu

Thanks to Natasha Chub-Afanasyeva for the great image