Numerous studies have shown that regular exercise can help improve our health and quality of life. It can lower our risk of heart disease, lower our blood pressure, and relieve the pain of arthritis. It can also help us maintain a healthy weight and prevent depression.

Aside from improving our health, regular exercise can also help us maintain a healthy weight and lower our risk of arthritis. It can also relieve the pain of arthritis and help lower our anxiety and depression.

While walking is considered one of the most beneficial forms of exercise, it is also one of the least impact sports. This means that it doesn’t strain or cause injuries to the body.

Heart Disease

According to a study conducted by the American Heart Association, over 600,000 people died from heart disease in 2006. A separate study conducted by the Centers for Disease Control estimated that heart disease costs the nation over $300 billion annually. The CDC also conducted 43 studies that showed that regular exercise can help lower the risk of heart disease.


High blood pressure affects nearly one-third of all individuals in the United States. Because the signs of hypertension are generally unnoticeable, it is known as the “silent killer,” as it can lead to heart attacks, strokes, and other catastrophic complications.

Hiking decreases blood pressure by 4-10 points, and regaining a healthy body weight can lower it by 5-20 points.


The number of diabetics in the United States has increased by 50 percent since 1983. According to Richard Eastman of the Diabetes Institute, this increase is due to an increase in weight and a lack of physical activity, among other things. Walking can help people with Type I (insulin-dependent) diabetes reduce the quantity of insulin they need. Through diet, exercise, and weight loss, a person with Type II (non-insulin dependent) diabetes can actually reverse the disease’s course.\


Hiking, like all forms of exercise, is one of the most effective strategies to lose weight and maintain cholesterol levels. Every mile you walk burns about 100 calories on average. Another way to think about it is in terms of walking speed. Walking at a pace of 2.5 miles per hour burns roughly 200 to 250 calories per hour. (That’s a 24-minute mile, or about the speed at which you’d walk from one location to another.) If you walk at a speed of 4.5 miles per hour, you’ll burn roughly 500 calories per hour. (That’s just over a 13-minute mile, which is a common pace for new runners.).Those who lose weight by hiking or walking keep it off and keep losing, but those who lose weight through dieting get it back soon.


When adrenaline, which is produced by the body to deal with real or imagined threat, isn’t released, it builds up in the body, creating muscular tension and anxiety. This adrenaline is released as you walk. Regardless of how quickly or slow the individuals walked, the results revealed rapid reductions in stress and anxiety.

Endorphins, which are produced by your body during a walking workout, may boost your mood and maintain it there all day or night, keeping your mind as healthy as your body.

Osteoporosis and Arthritis

Hiking and walking can help reverse the effects of osteoporosis by boosting bone density and slowing calcium loss, which strengthens the bones and reduces their tendency to break.

Over a nine-month period, women with osteoporosis who walked for one hour three times per week boosted their bone density in the spine and other regions of the body by 6%, according to research from the University of Washington.

A weight-bearing exercise is walking. Muscles and bones are strengthened simply by walking with appropriate posture.