{"id":21235,"date":"2026-02-06T14:14:11","date_gmt":"2026-02-06T14:14:11","guid":{"rendered":"https:\/\/osmaps.com\/discover\/guides\/\/"},"modified":"2026-05-01T11:26:40","modified_gmt":"2026-05-01T11:26:40","slug":"25-science-backed-benefits-of-hiking","status":"publish","type":"post","link":"https:\/\/osmaps.com\/discover\/guides\/25-science-backed-benefits-of-hiking\/","title":{"rendered":"25 Science\u2011Backed Benefits of Hiking (and How to Start)"},"content":{"rendered":"\n\t\t<header id=\"block_583db207ffe975bb7ba5e1e7090f688c\" class=\"SingleHero skip-lazy default\">\n\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<ul class=\"SingleHero__categories\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/uk-hiking\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tHiking\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/wellbeing\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tWellbeing\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<h1 class=\"SingleHero__title\" >\n\t\t\t\t\t\t25 Science\u2011Backed Benefits of Hiking (and How to Start)\t\t\t\t\t<\/h1>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"row justify-content-center align-items-center SingleHero__author\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"col-auto avatar\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"40\" height=\"40\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/profile-pic-150x150.jpg\" class=\"avatar wp-post-image\" alt=\"\" \/>\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"col-auto name\">\n\t\t\t\t\t\t\t\tBy Hilary Pullen\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<p class=\"SingleHero__meta\">\n\t\t\t\t\t<span>\n\t\t\t\t\t\tPublished on \t\t\t\t\t\t<time datetime=\"2026-02-06T14:14:11+00:00\" itemprop=\"datePublished\">February 6, 2026<\/time>\n\t\t\t\t\t<\/span>\n\n\t\t\t\t\t<span class=\"dot\"><\/span>\n\n\t\t\t\t\t8 min read\t\t\t\t<\/p>\n\n\t\t\t\t<div class=\"SingleHero__thumbnail\">\n\t\t\t\t\t\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1376\" height=\"540\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/why-hike.jpg\" class=\"attachment-hd size-hd wp-post-image\" alt=\"3 girls on a hike with phone\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/why-hike.jpg 1376w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/why-hike-300x118.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/why-hike-1024x402.jpg 1024w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/why-hike-768x301.jpg 768w\" sizes=\"auto, (max-width: 1376px) 100vw, 1376px\" \/>\t\t\t\t<\/div>\n\n\t\t\t<\/div>\n\t\t<\/header>\n\n\t\n\n\n\t\t<article id=\"block_6b318b6cefbdfd7613066acd1550824f\" class=\"Universal Universal--post c-small default pt-default pb-default mt-none mb-none    \" >\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\n\t\t\t\t<div class=\"InnerBlocks\">\n\t\t\t\t\t<span class=\"lead\"><\/span>\n\n\t\t\t\t\t\n\t\t\t\t\t\n\n<h2 class=\"wp-block-heading\" id=\"h-25-powerful-science-backed-reasons-to-start-hiking-today\">25 Powerful, Science\u2011Backed Reasons to Start Hiking Today<\/h2>\n\n\n\n<p>Discover 25 <a href=\"#source\" type=\"internal\" id=\"#source\">research\u2011backed<\/a> benefits of hiking for your heart, mind and overall wellbeing, plus easy tips, kit basics and how our OS Maps App can help you get outside. Swap your next gym session for a health\u2011boosting hike in nature, your body and brain will thank you.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"935\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2025\/05\/nethy-bridge-walkriversidewalkwithbook.jpg\" alt=\"\" class=\"wp-image-14803\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/05\/nethy-bridge-walkriversidewalkwithbook.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/05\/nethy-bridge-walkriversidewalkwithbook-300x281.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/05\/nethy-bridge-walkriversidewalkwithbook-768x718.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">You don&#8217;t get views like this in the gym!<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-hiking-is-different-from-a-walk-around-the-block-or-on-the-treadmill\">Why hiking is different from a walk around the block (or on the treadmill)<\/h2>\n\n\n\n<p>Hiking isn\u2019t just good exercise, it gives you time in nature too, and that crucial combination does wonders for your body and mind. Research shows it can boost heart health, support your immune system, lift your mood and even ease symptoms of depression. Nature\u2011based hikes have also been shown to reduce anxiety and quiet those looping, negative thoughts far more effectively than similar walks in urban settings or training at the gym<\/p>\n\n\n\n<p>If you\u2019re looking for a way to feel healthier, think more clearly and reduce stress, hiking is hard to beat. <a href=\"#source\" type=\"internal\" id=\"#source\">Study after study<\/a> shows that getting outside into nature and <em>just walking<\/em>, is one of the easiest ways to boost your wellbeing (while enjoying the best of Britain\u2019s fabulous outdoors).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"952\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/02\/os-maps-in-hand.jpg\" alt=\"os maps in hand\" class=\"wp-image-21241\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/os-maps-in-hand.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/os-maps-in-hand-300x286.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/os-maps-in-hand-768x731.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n\t\t<section id=\"block_1d48211a9ab00408c4f707d215c06359\" class=\"Inner InnerGoodToKnow\" >\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\t\t\t\t\t<div class=\"row align-items-center jusitfy-content-start\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t\t\t\t<div class=\"InnerGoodToKnow__icon \">\n\t\t\t\t\t\t\t\t\t<svg width=\"32\" height=\"32\" viewBox=\"0 0 32 32\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<g id=\"info-circle\">\n<path d=\"M15.9994 21.3333V16M15.9994 10.6666H16.0127M29.3327 16C29.3327 23.3638 23.3631 29.3333 15.9994 29.3333C8.63555 29.3333 2.66602 23.3638 2.66602 16C2.66602 8.63616 8.63555 2.66663 15.9994 2.66663C23.3631 2.66663 29.3327 8.63616 29.3327 16Z\" stroke=\"white\" stroke-width=\"2.664\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n<\/g>\n<\/svg>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t\t\t\t<p class=\"InnerGoodToKnow__heading\">\n\t\t\t\t\t\t\t\t\tQuick tip:\t\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"InnerGoodToKnow__text\">\n\t\t\t\t\t\t<p>If you\u2019re new to hiking, the <a href=\"https:\/\/osmaps.com\/discover\/osmaps\/\" target=\"_blank\" rel=\"noreferrer noopener\">OS Maps<\/a> app makes it easy to discover local recommended walks and trails, check elevation and terrain, and follow trusted routes on your phone (even when offline) so you can focus on the views.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>\n\t\t<\/section>\n\n\t\n\n\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2025\/12\/reading-a-map.jpg\" alt=\"couple reading a map\" class=\"wp-image-20530\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/reading-a-map.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/reading-a-map-300x200.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/reading-a-map-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-physical-health-benefits-of-hiking\">Physical health benefits of hiking<\/h2>\n\n\n\n<p><strong>A stronger heart<\/strong> &#8211; Hiking improves cardiovascular function and lowers chronic disease risk, with hills and varied terrain adding a little extra training along the way<sup><a href=\"#source\" type=\"internal\" id=\"#source\">1<\/a><\/sup><\/p>\n\n\n\n<p><strong>Lower blood pressure<\/strong> &#8211; Trials of outdoor walking interventions have shown clinically meaningful drops in blood pressure.<sup><a href=\"#source\" type=\"internal\" id=\"#source\">2<\/a><\/sup><\/p>\n\n\n\n<p><strong>Longer life<\/strong> &#8211; Mortality risk falls substantially as daily steps rise, we should all aim for at least 7,000 steps\/day, ideally of varied intensity. <sup><a href=\"#source\" type=\"internal\" id=\"#sciencedaily\">3<\/a><\/sup><\/p>\n\n\n\n<p><strong>Lose weight<\/strong> &#8211; Moderate hiking increases daily energy expenditure and smooths post\u2011meal glucose spikes and that helps with calorie control and weight management.<sup><a href=\"#source\" type=\"internal\" id=\"#source\">4<\/a><\/sup><\/p>\n\n\n\n<p><strong>Healthier cholesterol<\/strong> <strong>levels <\/strong>&#8211; Total cholesterol fell after subjects took on outdoor walking programmes <a href=\"#source\" type=\"internal\" id=\"#source\"><sup>2<\/sup><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"402\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/02\/why-hike-1-1024x402.jpg\" alt=\"\" class=\"wp-image-21238\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/why-hike-1-1024x402.jpg 1024w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/why-hike-1-300x118.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/why-hike-1-768x301.jpg 768w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/02\/why-hike-1.jpg 1376w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Better aerobic fitness<\/strong> &#8211; Studies show an increase in the volume of oxygen subjects used (a measure of cardiovascular health) after structured outdoor walking programmes.<a href=\"#source\" type=\"internal\" id=\"#source\"><sup>2<\/sup><\/a><\/p>\n\n\n\n<p><strong>Steadier blood sugar<\/strong> &#8211;  More daily movement is linked to lower type 2 diabetes risk; hikes readily lift you into the beneficial activity range.<a href=\"#source\" type=\"internal\" id=\"#source\"><sup>5<\/sup><\/a><\/p>\n\n\n\n<p><strong>Muscles, bones, joints<\/strong> &#8211; Hiking wakes up your stabilising muscles, strengthens your bones and keeps your joints happy on varied terrain.<a href=\"#source\" type=\"internal\" id=\"#source\"><sup>6<\/sup><\/a><\/p>\n\n\n\n<p><strong>Immune support<\/strong> &#8211; Research suggests outdoor hiking can help your immune system work more effectively.<sup><a href=\"#source\" type=\"internal\" id=\"#source\">1<\/a><\/sup><\/p>\n\n\n\n<p><strong>Balance &amp; fall prevention<\/strong> &#8211; More steps and moderate activity correlate with reduced fall risk and better functional capacity which is key as we age.<a href=\"#source\" type=\"internal\" id=\"#source\"><sup>5<\/sup><\/a><\/p>\n\n\n<div class=\"osmroute\">\r\n\t<h2><span>PLAN ROUTES<br>FIND ADVENTURES<\/span><\/h2>\r\n\t<p class=\"desktoponly\">Discover ready-made routes nearby or create your own<\/p>\r\n\t<p><a class=\"osmroutebutton\" href=\"https:\/\/explore.osmaps.com\/find-routes\" target=\"_blank\">Open OS Maps<\/a><\/p>\r\n<\/div>\r\n<style>\r\n\t.osmroute {\r\n\t\twidth: 100%;\r\n\t\tbackground-image: url(https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/02\/os-maps-banner-02.jpg);\r\n\t\tbackground-size: cover;\r\n\t\tbackground-repeat: no-repeat;\r\n\t\tbackground-position: center center;\r\n\t\tborder-radius: 25px;\r\n\t\tmargin-bottom: 20px;\r\n\t\tpadding: 20px 10%;\r\n\t\tdisplay: flex;\r\n\t\tflex-direction: column;\r\n\t\tjustify-content: center;\r\n\t\tcolor: black;\r\n\t\ttext-align: center;\r\n\t}  \r\n\t.osmroute h2 {\r\n\t\ttext-transform: uppercase;\r\n\t\tletter-spacing: 0.25em;\r\n\t}\r\n\t.desktoponly {\r\n    \tdisplay: none;\r\n\t}\r\n\t.osmroutebutton {\r\n\t\tbackground-color: #F60259;\r\n\t\tcolor: white!important;\r\n\t\ttext-decoration: none;\r\n\t\tborder: 2px solid #F60259;\r\n\t\tborder-radius: 25px;\r\n\t\tpadding: 8px 16px;\r\n\t\tmargin-top: 1em;\r\n\t}\r\n\r\n\t.osmroutebutton:hover {\r\n\t\tborder: 2px solid #670125;\r\n\t\tcolor: white;\r\n\t}\r\n\t@media screen and (min-width: 800px) {\r\n\t\t.desktoponly {\r\n    \t\tdisplay: block;\r\n\t\t}\r\n\t}\r\n\t  \r\n<\/style>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/01\/walking-in-cornwall-pordenack-point-edited.jpg\" alt=\"\" class=\"wp-image-20560\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/01\/walking-in-cornwall-pordenack-point-edited.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/01\/walking-in-cornwall-pordenack-point-edited-300x225.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/01\/walking-in-cornwall-pordenack-point-edited-768x576.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/osmaps.com\/discover\/tag\/bimbling-books-and-beer\/\" type=\"post_tag\" id=\"382\">Dan Smedley<\/a> pictured above is an advocate for improving mental health through walking <\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-hiking-for-mental-wellbeing\">Benefits of hiking for mental wellbeing<\/h2>\n\n\n\n<p><strong>Lower stress (fast)<\/strong> &#8211; Green spaces lower cortisol and heart rate; hiking shifts the body into a calmer parasympathetic (rest and digest) state.<a href=\"#source\"><sup>7<\/sup><\/a><\/p>\n\n\n\n<p><strong>Happier after a single hike<\/strong> &#8211; On Forestry England wellbeing trails, just one nature\u2011connected walk increased happiness and reduced anxiety by over 25%.<a href=\"#source\" type=\"internal\" id=\"#source\"><sup>8<\/sup><\/a><\/p>\n\n\n\n<p><strong>Fewer depressive symptoms<\/strong> &#8211; Hiking reduces depression scores via movement, nature exposure and social contact.<sup><a href=\"#source\" type=\"internal\" id=\"#source\">1<\/a><\/sup><\/p>\n\n\n\n<p><strong>Quiets the \u201cworry centre\u201d<\/strong> &#8211; A 90\u2011minute nature walk reduces activity in the subgenual prefrontal cortex (rumination\/obsessive thinking); urban walks didn\u2019t show the same effect.<sup><a href=\"#source\">9<\/a><\/sup><\/p>\n\n\n\n<p><strong>Creativity boost<\/strong> &#8211; Multi\u2011day hiking off\u2011grid has been shown to increase creative reasoning by 50%.<sup><a href=\"#source\">10<\/a><\/sup><\/p>\n\n\n\n<p><strong>Sharper focus<\/strong> &#8211; Attention Restoration Theory explains how nature\u2019s \u201csoft fascination\u201d resets attention depleted by screens and decision fatigue.<sup><a href=\"#source\" type=\"internal\" id=\"#source\">11<\/a><\/sup><\/p>\n\n\n\n<p><strong>Long\u2011term brain health<\/strong> &#8211; Walking over 5000 steps is associated with lower dementia risk.<sup><a href=\"#source\" type=\"internal\" id=\"#source\">5<\/a><\/sup><\/p>\n\n\n\n<p><strong>Better sleep<\/strong> &#8211; Nature exposure helps settle the nervous system and supports more restorative sleep.<a href=\"#source\" type=\"internal\" id=\"#source\"><sup>12<\/sup><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"780\" height=\"546\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/01\/champ-fest-2025.jpg\" alt=\"\" class=\"wp-image-20681\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/01\/champ-fest-2025.jpg 780w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/01\/champ-fest-2025-300x210.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2026\/01\/champ-fest-2025-768x538.jpg 768w\" sizes=\"auto, (max-width: 780px) 100vw, 780px\" \/><figcaption class=\"wp-element-caption\">Our amazing <a href=\"https:\/\/osmaps.com\/discover\/os-champions\/\" type=\"page\" id=\"6653\">OS Champions<\/a> &#8211; our ambassadors for getting outside more often<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-social-amp-lifestyle-benefits-of-hiking\">Social &amp; lifestyle benefits of hiking<\/h2>\n\n\n\n<p><strong>Connection &amp; community<\/strong> &#8211; Hiking fosters social bonds; Forestry England Wellbeing\u2011trail walkers reported feeling better social connectedness after just one session.<\/p>\n\n\n\n<p><strong>Safe &amp; beginner friendly<\/strong> &#8211; Studies show excellent participation and very few injuries for outdoor walking programmes, ideal for confidence and habit\u2011building.<sup><a href=\"#source\" type=\"internal\" id=\"#source\">2<\/a><\/sup><\/p>\n\n\n\n<p><strong>Accessible at every level<\/strong> &#8211; Minimal kit needed, scalable terrain, flexible distances. <\/p>\n\n\n\n<p><strong>Digital detox<\/strong> &#8211; Walking in nature naturally reduces notification overload; that shift in headspace is linked with improved mood and clarity.<a href=\"#source\" type=\"internal\" id=\"#source\"><sup>13<\/sup><\/a><\/p>\n\n\n\n<p><strong>Habits that stick<\/strong> &#8211; Behavioural research shows activity increases can be sustained for 24\u201348 months with supportive tools and routines.<a href=\"#source\"><sup>3<\/sup><\/a><\/p>\n\n\n\n<p><strong>Quality of life<\/strong> &#8211; Outdoor activity programmes improve physical functioning and overall wellbeing scores.<a href=\"#source\"><sup>3<\/sup><\/a><\/p>\n\n\n\n<p><strong>\u201cNature medicine\u201d<\/strong> &#8211; Green prescriptions (structured time outdoors) are increasingly used by clinicians to support mental health.<a href=\"#source\" type=\"internal\" id=\"#source\"><sup>13<\/sup><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"\/wp-content\/uploads\/2024\/06\/hiking-for-beginners.png\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"300\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2024\/06\/copy-of-the-beginners-guide-to-hiking-1000-x-300-px.png\" alt=\"beginners guide to hiking\" class=\"wp-image-6087\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/copy-of-the-beginners-guide-to-hiking-1000-x-300-px.png 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/copy-of-the-beginners-guide-to-hiking-1000-x-300-px-300x90.png 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/copy-of-the-beginners-guide-to-hiking-1000-x-300-px-768x230.png 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-start-hiking-safely\">How to start hiking (safely) <\/h2>\n\n\n\n<p><strong>Pick an achievable route<\/strong><br>Aim for <strong>30\u201390 minutes<\/strong> at conversational pace on waymarked paths. Choose gentle elevation first, then add hills as fitness grows. (Starter resource: <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/hiking-for-beginners-a-complete-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hiking for Beginners \u2013 A Complete Guide<\/a><\/strong>.)<br>Use <strong><a href=\"https:\/\/osmaps.com\/discover\/osmaps\/\" target=\"_blank\" rel=\"noreferrer noopener\">OS Maps<\/a><\/strong> to filter routes by distance or ascent. If you have OS Maps Premium, preview the terrain with our topographic layer and use the 3D flythrough to get a real feel for the amount of ascents and descents (ups and downs!) on your route. <\/p>\n\n\n\n<p><strong>Follow the \u201c10%\u201d progression<\/strong><br>Increase your hiking time or elevation slowly, increase by around 10% each week or month depending on your usual activity levels to build fitness without any painful niggles. Pair this with mountain\u2011safety basics: Read our expert <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/hill-walking-safety\/\" target=\"_blank\" rel=\"noreferrer noopener\">Advice from Mountain Rescue<\/a><\/strong><\/p>\n\n\n\n<p><strong>Carry the essentials<\/strong><br>Use our <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/the-hiking-checklist\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hiking Checklist<\/a><\/strong> for kit, layers and nav back\u2011ups. <\/p>\n\n\n\n<p><strong>Know where you are, even offline<\/strong><br>Download your route and maps for <strong>offline<\/strong> navigation and carry a paper map + compass. Skill up with <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/beginners-guides-map-reading\/\" target=\"_blank\" rel=\"noreferrer noopener\">Map Reading \u2013 Beginner Guides<\/a><\/strong> and <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/a-beginners-guide-to-using-a-compass\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Use a Compass<\/a><\/strong>.<\/p>\n\n\n\n<p><strong>Vary your green time<\/strong><br>Forests, moors, riversides and coastal paths offer different sensory cues; variety helps mood and attention. (When you\u2019re ready, try <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/planning-a-walking-route-in-5-easy-steps\/\" target=\"_blank\" rel=\"noreferrer noopener\">Planning a Walking Route in 5 Steps<\/a><\/strong> or these <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/os-maps-videos\/\" target=\"_blank\" rel=\"noreferrer noopener\">OS Maps video guides<\/a><\/strong>.) <\/p>\n\n\n\n<p><strong>Go responsibly<\/strong><br>Brush up on <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/countryside-code\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Countryside Code<\/a><\/strong> and <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/leave-no-trace\/\" target=\"_blank\" rel=\"noreferrer noopener\">Leave No Trace<\/a><\/strong>. Considering a bivvy or wild camp? Read our popular article <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/is-wild-camping-legal-in-england-wales\/\" target=\"_blank\" rel=\"noreferrer noopener\">Is Wild Camping Legal in England &amp; Wales?<\/a><\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"600\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2024\/06\/mountain-safety-mountain-rescue-backpack.jpg\" alt=\"First Aid Kit from Ordnance Survey\" class=\"wp-image-6049\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/mountain-safety-mountain-rescue-backpack.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/mountain-safety-mountain-rescue-backpack-300x180.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/mountain-safety-mountain-rescue-backpack-768x461.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"> <\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hiking-beginners-faqs\">Hiking Beginners FAQs<\/h2>\n\n\n\n<p><strong>Is hiking safe for beginners?<\/strong><br>Yes, start on well\u2011marked routes with gentle gradients and build gradually. For added safety, see our <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/hill-walking-safety\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mountain Rescue advice<\/a><\/strong> for beginner hill walking.<\/p>\n\n\n\n<p><strong>How often should I hike to see benefits?<\/strong><br>You\u2019ll feel mental benefits after a single nature\u2011connected hike; for physical health, aim for most days of light\u2011to\u2011moderate movement and one longer hike weekly. Mortality and disease\u2011risk studies show large gains as you approach 6,000\u20138,000 steps\/day and beyond. Plan sustainable progress with our <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/26-challenges-that-will-make-you-a-better-hiker\/\" target=\"_blank\" rel=\"noreferrer noopener\">26 Challenges to Become a Better Hiker<\/a><\/strong>. <\/p>\n\n\n\n<p><strong>What should I pack without overbuying?<\/strong><br>Start with reading through our <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/the-hiking-checklist\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hiking Checklist<\/a><\/strong>. (and don&#8217;t forget to download your route for offline use in OS Maps)<\/p>\n\n\n\n<p><strong>Any tips if I\u2019m nervous about starting hiking alone?<\/strong><br>Build gradually with <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/how-to-build-outdoor-confidence-a-beginners-guide-to-getting-outside\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Build Outdoor Confidence<\/a><\/strong> and consider local groups \u2014 see <strong><a href=\"https:\/\/osmaps.com\/discover\/guides\/benefits-of-joining-a-group\/\" target=\"_blank\" rel=\"noreferrer noopener\">Benefits of Joining a Group<\/a><\/strong>. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Hiking delivers big, measurable health wins: a stronger heart, lower blood pressure, improved mood, sharper focus, better sleep and a deeper connection to the places we love. The science is robust &#8211; just take a look at all the research below. There aren&#8217;t many barriers to getting started and the benefits start almost immediately.<\/p>\n\n\n\n<p>Open OS Maps, pick a route that matches your time and energy today, download it for offline use, and take your first (or next) step. Your body and brain will thank you at the summit and long after you\u2019re home. <\/p>\n\n\n<div class=\"osmroute\">\r\n\t<h2><span>PLAN ROUTES<br>FIND ADVENTURES<\/span><\/h2>\r\n\t<p class=\"desktoponly\">Discover ready-made routes nearby or create your own<\/p>\r\n\t<p><a class=\"osmroutebutton\" href=\"https:\/\/explore.osmaps.com\/find-routes\" target=\"_blank\">Open OS Maps<\/a><\/p>\r\n<\/div>\r\n<style>\r\n\t.osmroute {\r\n\t\twidth: 100%;\r\n\t\tbackground-image: url(https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/02\/os-maps-banner-02.jpg);\r\n\t\tbackground-size: cover;\r\n\t\tbackground-repeat: no-repeat;\r\n\t\tbackground-position: center center;\r\n\t\tborder-radius: 25px;\r\n\t\tmargin-bottom: 20px;\r\n\t\tpadding: 20px 10%;\r\n\t\tdisplay: flex;\r\n\t\tflex-direction: column;\r\n\t\tjustify-content: center;\r\n\t\tcolor: black;\r\n\t\ttext-align: center;\r\n\t}  \r\n\t.osmroute h2 {\r\n\t\ttext-transform: uppercase;\r\n\t\tletter-spacing: 0.25em;\r\n\t}\r\n\t.desktoponly {\r\n    \tdisplay: none;\r\n\t}\r\n\t.osmroutebutton {\r\n\t\tbackground-color: #F60259;\r\n\t\tcolor: white!important;\r\n\t\ttext-decoration: none;\r\n\t\tborder: 2px solid #F60259;\r\n\t\tborder-radius: 25px;\r\n\t\tpadding: 8px 16px;\r\n\t\tmargin-top: 1em;\r\n\t}\r\n\r\n\t.osmroutebutton:hover {\r\n\t\tborder: 2px solid #670125;\r\n\t\tcolor: white;\r\n\t}\r\n\t@media screen and (min-width: 800px) {\r\n\t\t.desktoponly {\r\n    \t\tdisplay: block;\r\n\t\t}\r\n\t}\r\n\t  \r\n<\/style>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"source\">If you&#8217;d like to read more about the health benefits of hiking take a look at the articles and research studies referenced in this post<\/h3>\n\n\n\n<p id=\"frontiers\">1. <a href=\"https:\/\/www.frontiersin.org\/journals\/public-health\/articles\/10.3389\/fpubh.2025.1700325\/full\" target=\"_blank\" rel=\"noreferrer noopener\">An integrative review of the physical, mental, and socioeconomic benefits of outdoor hiking<\/a> (Frontiers in Public Health )<\/p>\n\n\n\n<p id=\"bjm\">2.<a href=\"https:\/\/bjsm.bmj.com\/content\/49\/11\/710\" target=\"_blank\" rel=\"noreferrer noopener\">Is there evidence that walking groups have health benefits? A systematic review and meta-analysis<\/a> (BMJ Journals)<\/p>\n\n\n\n<p>3. <a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12889-023-16541-7\">Systematic reviews\/meta\u2011analyses on outdoor walking groups and long\u2011term activity outcomes<\/a> (BJSM; BMC Public Health) <br><br>4. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10036272\/\">After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance<\/a> (PubMed Central)<br><br>5. <a href=\"https:\/\/www.thelancet.com\/journals\/lanpub\/article\/PIIS2468-2667%2825%2900164-1\/fulltext\">Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis<\/a> (The Lancet Public Health)<br><br>6. <a href=\"https:\/\/www.sciencenewstoday.org\/the-science-behind-why-walking-is-so-good-for-you\" target=\"_blank\" rel=\"noreferrer noopener\">The Science Behind Why Walking Is So Good for You<\/a> (Science News Today)<\/p>\n\n\n\n<p>7. <a href=\"https:\/\/www.sciencedaily.com\/releases\/2022\/03\/220303112207.htm\">Meta-analysis of 15 studies reports new findings on how many daily walking steps needed for longevity benefit<\/a> (Science Daily)<\/p>\n\n\n\n<p>8. <a href=\"https:\/\/derby-repository.worktribe.com\/output\/976805\/forestry-england-wellbeing-trails-report\">Forestry England Wellbeing Trails: Impact and Experiences.<\/a> (University of Derby)<\/p>\n\n\n\n<p>9. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26124129\/\">Nature experience reduces rumination and subgenual prefrontal cortex activation<\/a> (National Library of Medicine)<\/p>\n\n\n\n<p>10. <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0051474\">Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings <\/a>(PLOS)<\/p>\n\n\n\n<p>11. <a href=\"https:\/\/psycnet.apa.org\/record\/1989-98477-000\">The experience of nature: A psychological perspective.<\/a> (Kaplan &amp; Kaplan)<\/p>\n\n\n\n<p>12. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1353829217307633?via%3Dihub#preview-section-abstract\">Does spending time outdoors reduce stress? A review of real-time stress response to outdoor environments<\/a> (Science Direct)<\/p>\n\n\n\n<p>13. <a href=\"https:\/\/magazine.hms.harvard.edu\/articles\/walk-woods-may-boost-mental-health\">A Walk in the Woods May Boost Mental Health<\/a> (Harvard Medicine)<br><br>14. <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12144-023-05112-z\" target=\"_blank\" rel=\"noreferrer noopener\">Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review <\/a>(Springer Current Psychology)<\/p>\n\n\n\n<p>15. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/0272494495900012?via%3Dihub\">The restorative benefits of nature: Toward an integrative framework <\/a>(Science Direct)<br><br>16. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0272494405801847?via%3Dihub\" target=\"_blank\" rel=\"noreferrer noopener\">Stress recovery during exposure to natural and urban environments<\/a> (Science Direct)<\/p>\n\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t<div class=\"MetaShare\">\n\n\t\t\t<button id=\"likeButton\" data-nonce=\"50b75bdf00\" data-postid=\"21235\" class=\"Button Button--default Button--icon likeButton\"><span class=\"likeButtonText\">Like this guide<\/span><svg width=\"21\" height=\"20\" viewBox=\"0 0 21 20\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M10.4947 3.09742C8.5448 1.39335 5.66108 1.04464 3.42166 2.95804C0.999337 5.02773 0.647396 8.5134 2.56291 10.9783C3.29002 11.9139 4.70917 13.3196 6.07302 14.6069C7.45283 15.9092 8.82946 17.1399 9.50834 17.7411C9.51258 17.7449 9.51691 17.7487 9.5213 17.7526C9.58512 17.8092 9.66457 17.8796 9.74074 17.937C9.83194 18.0057 9.96286 18.0909 10.1377 18.1431C10.3701 18.2124 10.62 18.2124 10.8524 18.1431C11.0272 18.0909 11.1581 18.0057 11.2493 17.937C11.3255 17.8796 11.405 17.8092 11.4688 17.7526C11.4732 17.7487 11.4775 17.7449 11.4817 17.7411C12.1606 17.1399 13.5373 15.9092 14.9171 14.6069C16.2809 13.3196 17.7001 11.9139 18.4272 10.9783C20.3353 8.52288 20.0377 5.01032 17.5597 2.95074C15.2954 1.06872 12.4424 1.3927 10.4947 3.09742Z\" fill=\"#186571\"\/>\n<\/svg>\n<\/button>\n\t\t\t<div class=\"row justify-content-center MetaShareSocial\" aria-label=\"Share\">\n\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t<a href=\"#\" role=\"button\" aria-label=\"X\" class=\"Button Button--default MetaShareSocial__button MetaShareSocial__button--x\" id=\"share-twitter\">\n\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\"><g transform=\"translate(-173 238)\"><path d=\"M18.9.75h3.68l-8.04,9.213L24,22.5H16.594l-5.8-7.6L4.156,22.5H.474l8.6-9.854L0,.75H7.594L12.837,7.7ZM17.61,20.291h2.039L6.486,2.843H4.3Z\" transform=\"translate(173 -237.625)\" fill=\"currentColor\"\/><\/g><\/svg>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t<a href=\"#\" role=\"button\" aria-label=\"facebook\"  class=\"Button Button--default MetaShareSocial__button MetaShareSocial__button--f\" id=\"share-facebook\">\n\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\"><g transform=\"translate(-89 238)\"><path d=\"M14.186,24V13.2h3.279L18,8.4H14.186V6.062c0-1.236.032-2.462,1.759-2.462h1.749V.168A19.34,19.34,0,0,0,14.671,0C11.5,0,9.508,1.989,9.508,5.64V8.4H6v4.8H9.508V24Z\" transform=\"translate(89 -238)\" fill=\"currentColor\" fill-rule=\"evenodd\"\/><\/g><\/svg>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div id=\"likeCount\" class=\"likeCount\">Liked by <span id=\"likeCountValue\">0<\/span> users<\/div>\n\n\t\t\t\n\t\t\t\t<hr class=\"MetaShare__hr\" \/>\n\n\t\t\t\t<div class=\"MetaShareAuthor\">\n\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"140\" height=\"160\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/profile-pic.jpg\" class=\"MetaShareAuthor__avatar wp-post-image\" alt=\"\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/profile-pic.jpg 1080w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/profile-pic-263x300.jpg 263w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/profile-pic-897x1024.jpg 897w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/profile-pic-768x877.jpg 768w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/06\/profile-pic-946x1080.jpg 946w\" sizes=\"auto, (max-width: 140px) 100vw, 140px\" \/>\n\t\t\t\t\t\t\t\t\t\t\t<p class=\"MetaShareAuthor__name\">\n\t\t\t\t\t\t\tBy Hilary Pullen\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"MetaShareAuthor__desc\">\n\t\t\t\t\t\t\t<p>Meet Hilary, Editor of <a href=\"https:\/\/osmaps.com\/discover\">OS Maps Discover<\/a>. Hilary is based in North Wales and loves hiking with her dogs in the mountains of Eryri and Bryniau Clwyd, you can find her on Instagram <a href=\"https:\/\/www.instagram.com\/nearlyuphill\/\">@nearlyuphill<\/a> and read her guides to <a href=\"https:\/\/nearlyuphill.co.uk\/\">walking in North Wales<\/a>.<\/p>\n<p>If you would like to be a featured OS Author and write an article or route guide find out more here &#8211; \u00a0<a title=\"https:\/\/osmaps.com\/discover\/about\/write-for-us\" href=\"https:\/\/osmaps.com\/discover\/about\/write-for-us\" data-auth=\"NotApplicable\" data-linkindex=\"2\"><b>how to submit an article idea<\/b><\/a><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\t\t<\/div>\n\t\t<\/article>\n\t","protected":false},"excerpt":{"rendered":"<p>We share 25 RESEARCH BACKED benefits of hiking for heart, mind and wellbeing, plus easy tips, kit basics and how OS Maps can help you get outside.<\/p>\n","protected":false},"author":15,"featured_media":21237,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"activities":[90,16],"locations":[17],"class_list":["post-21235","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","activities-uk-hiking","activities-wellbeing","locations-all-of-great-britain"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>25 Science\u2011Backed Benefits of Hiking (and How to Start) - OS Maps Discover<\/title>\n<meta name=\"description\" content=\"We share 25 RESEARCH BACKED benefits of hiking for heart, mind and wellbeing, plus easy tips, kit basics and how OS Maps can help you get outside.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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