Benefits of hiking: what it does for body and mind

The Pezoparea team · Updated 4 November 2026 · 6 min read

Hiking is moderate aerobic exercise that strengthens your heart, legs and balance and is linked with lower stress. One day hike with 3–4 hours on the trail covers much of the WHO's 150–300 weekly minutes of activity, and research links two hours a week in nature with better health and wellbeing.

What does hiking do for your body?

On a mountain trail you climb, descend and step over rocks and roots, which makes it harder work than a stroll through town. The 2024 Compendium of Physical Activities rates cross-country hiking at 6.0 METs, compared with 3.5 METs for walking for pleasure (Herrmann et al., 2024). That is about 70% more effort.

• Heart and stamina: hours of steady, moderate effort, which is exactly what health guidelines ask for.
• Legs and core: uphills work your glutes and thighs; downhills train your muscles to brake.
• Balance: uneven ground makes you adjust every step, something a treadmill never does.
• Bones: it's weight-bearing exercise, unlike cycling or swimming.

How much hiking do I need each week?

The World Health Organization recommends 150–300 minutes of moderate activity a week for adults, plus muscle-strengthening twice a week (Bull et al., British Journal of Sports Medicine, 2020). A day hike with 3–4 hours of actual walking already gets you close to or inside that range.

There is also a number for nature itself. In a study of more than 19,000 people in England, those who spent at least 120 minutes a week in nature were more likely to report good health and wellbeing; below that threshold the difference disappeared. It didn't matter whether the 120 minutes came in one visit or several (White et al., Scientific Reports, 2019). It shows an association rather than cause and effect, but it's a useful target.

What does hiking do for your mind?

In a Stanford experiment, 38 adults walked for 90 minutes either through green, natural surroundings or along a busy road. The nature group reported less rumination (going over the same negative thoughts again and again), and brain scans showed lower activity in a region linked to it. The urban walk changed nothing (Bratman et al., PNAS, 2015). The sample was small, but it matches what many people say after a day in the mountains.

On a bigger scale, a review of 218 randomised trials found walking or jogging among the most effective forms of exercise for depressive symptoms, although the researchers rated the certainty of the evidence as low (Noetel et al., BMJ, 2024).

New to hiking? The “Beginner friendly” filter shows easy outings and those organizers have marked as suitable for a first time.

Why does hiking with a group matter?

One benefit your fitness watch won't record is company. A meta-analysis of 148 studies with over 300,000 participants found that people with stronger social relationships had 50% higher odds of survival over the follow-up period (Holt-Lunstad et al., PLoS Medicine, 2010). In England, people who joined group walks in nature reported less stress and better mood than those who didn't (Marselle et al., Ecopsychology, 2014).

There's a practical side too. On an organized hike in Greece you don't need a car, you don't have to find the trailhead, and there's a leader who knows the route. That makes it easy to go again, and doing it regularly is what brings the benefits.

How do I start without overdoing it?

1. Pick an outing graded “Easy”, 3–5 hours long, close to your city.
2. In the two weeks before, walk 30–45 minutes a few times, with some hills if you can.
3. Wear shoes you've already broken in and carry 1.5 litres of water.
4. Stick to the group's pace. If you're tired, tell the leader.
5. Book your next outing within two or three weeks, while the feeling is fresh.