Is Hiking Good For Weight Loss?

is hiking good for weight loss

Hiking is a great way to get fit, lose weight, and have fun at the same time. It’s a low-impact exercise that works for all major muscle groups, completing a cardiovascular workout. As far as weight loss goes, hiking is one of the more effective forms of exercise.

According to a study by the University of Otago, people who did moderate-intensity exercise, like walking, for at least 30 minutes each day were more likely to lose weight than those who didn’t. Those who did the least amount of exercise were most likely to gain weight.

While it’s not necessarily the case, it’s possible that those who walk were more likely to eat more than those who didn’t walk. Is hiking good for weight loss?

If you’re looking to lose weight and not just burn a few extra calories, hiking could be the right choice for you.

Here’s why:

There are several reasons why hiking is good for weight loss. It does the following:

Burn calories

is hiking good for weight loss

Burning calories is one of the main reasons most people start exercising and eat a healthy diet. Well, hiking does both—it burns calories and helps you lose weight.

According to an article on Fox News ‘ website, a 140-pound person burns about 50 calories per mile by taking the number of carbs used to do 30 minutes of running.

If you hike farther or for more time, your body will use more energy to help you move faster or up an incline. For example, if a person weighs 225pounds and hikes on flat land for 30 minutes at 3.2 miles per hour, that person will burn 326 calories in a 50-minute walking workout, according to this calculator.

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Hiking gives metabolism a boost.

is hiking good for weight loss

If you want to lose weight and keep it off in the long run, you’ll need to work your metabolism into overdrive. Hiking helps by boosting your body’s “afterburn” effect. These calories are released after exercise ends as your body continues its efforts to recover from the movement and restore some balance. The damage caused by moving around is fixed during post-exercise recovery with additional energy.

Making exercise tougher means you burn more calories as your metabolism overdrives.

Many people confuse metabolism with calorie expenditure. Metabolism is all the calories your body burns daily, from eating, digesting, and processing food to performing basic body functions.

By feeding your muscles extra exercise—in this case, a boulder if you’re hiking—hiking will create metabolism spikes that help burn more calories as you sleep or run errands throughout the week.

Building Muscle

is hiking good for weight loss

Another way hiking helps lose weight is by building muscle and strengthening bones. Muscle strength is an issue of significant concern, health-wise and especially if you want to look good as you age.

As explained by an expert to Livestrong, brushing up your walking pace will stimulate the production of myostatin, which makes muscles stronger in the long term.

Naturally produced by your muscles, myostatin regulates muscle cells’ growth. Having focused exercise with a raised pace can have a lasting impact on your weight and undo the damage caused by aging, illness, or stress-related illnesses that can cause a skeletal mass decline in the long run.

Hiking keeps inflammation levels down.

Inflammation is thought to be behind some heart disease and cancer.

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People who live a “hippie” lifestyle with healthier diets tend to have lower inflammation processes inside their bodies than those who are not so lucky.

Even though natural substances from foods don’t absorb directly into your system, they affect its inflammatory response by supporting anti-inflammatory action inside your body tissues.

This support comes due to foods containing chemicals that naturally inhibit inflammation response when present at normal doses in the bloodstreams of people healthy humans —and much less so or not at all in those unhealthy humans.

The power of hiking can also make your connective tissue stronger, making you not just weigh less but look nicer too: More so than muscle mass, geologists say bone development is highly stimulated by weight-bearing exercise like rockslides or scaling overhangs so that muscles tighten down into the bone and the ligaments which join the bones together become stronger and well supported.

The healthier functioning belly you get from taking on hills from time to time is directly related to maintaining normal hormone levels that allow your body to regulate food metabolism rates and evaluate amino acid breakdown for muscle components only.

Remember that an increasing rise in testosterone converts to estrogen following puberty—and estrogen causes a loss of body mass through increased water retention and inhibiting metabolism activity, which will cause your skin to lose its elasticity. As always, be prepared when hitting the trail!

The above benefits of hiking answer the question “is hiking good for weight loss?” If you are trying to lose weight, hiking is an excellent option.

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How many calories do you burn when hiking?

For a 150-pound person, hiking burns about five calories per minute. If you hike for about two hours, you will burn around 600 calories.

Which is better for weight loss: running or hiking?

Hiking is better because it does not require much impact force as running.

Hiking also has less impact on your knees and ankles than running. However, if you want to lose weight, both are great exercises to lose weight with.

How much water should I bring?

It is always good to bring extra water if the temperature gets warmer than expected or if you go longer than planned on your hike. It would help if you aimed to drink one liter of water per hour of exercise.

To calculate how much water you will need, estimate how long your hike will be and then consider the weather forecast and the time of year (if it’s hot out).

If it’s a particularly hot day, you’ll want to make sure you bring twice as much water as you usually would.


In conclusion, If you’re looking to lose weight, hiking is a great way. It will get your heart working and allow you to burn excess calories. As long as you take the proper precautions before the hike, it will be a fun and exciting way to get in shape and lose weight!

If you are looking for an effective way to burn fat and increase your cardiovascular health, hiking is the way!

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