Is hiking overrated as a fitness activity?

Have you fooled yourself into thinking that those regular hikes in your favorite scenic spot are giving you a great workout? You rack up miles on the trails, so surely you’re getting solid exercise, right? Yet, despite all the hiking, you don’t see any major changes in strength, endurance, or body composition. What’s going on?

Hiking is wonderful for mental health — getting outdoors, soaking in fresh air, reducing stress, and experiencing God’s creation can all be deeply restorative. Spiritually, it can be a time of prayer, reflection, appreciation of God’s handiwork, and communing with Him. But what about hiking’s impact on physical fitness? Is it really an effective workout, or is it overrated?

THE TRUTH ABOUT HIKING AND FITNESS
Many people claim, “I walk for miles when I hike!” But let’s examine what that actually looks like:

• • It’s often at a leisurely pace, stopping frequently to take in the scenery.
  • The terrain is usually well-manicured trails rather than steep, rugged paths that challenge the body.
  • Your heart rate may barely rise beyond a normal walking level, meaning the cardiovascular benefit is minimal.

According to research, walking — especially brisk walking — can be a great form of exercise. However, casual hiking doesn’t always provide the intensity needed to improve overall fitness. Studies indicate that for an activity to lead to significant cardiovascular and muscular adaptations, it must be challenging enough to elevate heart rate, strengthen muscles, and build endurance.

WHAT SCIENCE SAYS ABOUT HIKING FOR FITNESS
Cardiovascular benefits:

• • Research shows that steady-state, low-intensity activity (like casual hiking) doesn’t push the heart enough for major cardiovascular improvements.
  • To improve cardiovascular fitness, hiking must be moderate to vigorous intensity — steeper inclines, faster pace, and sustained effort.

Muscular strength and endurance:

• • Gentle trails don’t challenge muscles much. However, hiking on steep, uneven terrain engages glutes, quads, hamstrings, and core.
  • Load matters — carrying a weighted backpack increases resistance and muscle engagement.

Caloric burn and weight loss:

• • A casual hike may not burn enough calories to contribute significantly to weight loss.
  • Hiking with intensity (steep trails, faster pace, weighted packs) burns substantially more calories.

HOW TO MAKE HIKING A LEGITIMATE WORKOUT
If you want to turn hiking into real exercise, make these changes:

• • Pick steep, uneven terrain – the rougher and steeper, the better. Stick to inclines, rocky paths, and unpaved trails.
  • Increase your pace. Move at a speed that keeps your heart rate elevated.
  • Minimize stops. Enjoy nature, but keep breaks short to maintain intensity.
  • Add resistance. Carry a weighted pack to build strength and endurance.
  • Use trekking poles. Engages the upper body and increases calorie burn.
  • Incorporate intervals. Short bursts of speed walking or uphill climbs increase intensity.

Hiking is not useless, it has tremendous mental, spiritual, and some physical benefits. However, if you’re relying on casual hiking as a primary form of fitness, you’re probably not getting the results you expect. To make hiking a true workout, intensity and terrain matter. Otherwise, it’s just a pleasant stroll in the woods, and that’s fine, as long as you know the difference.

So, is hiking overrated for fitness? If you treat it as a leisure activity, yes. If you use it strategically, no. The key is how you hike, not just the fact that you do.

Scotty