Lose weight by walking long distances: This is the effective method

Hiking is a popular leisure activity among more and more young people. If you are hiking regularly, you are not only doing something good for your health, but you can also burn a lot of calories with this exercise that is gentle on your joints. We explain how hiking works for weight loss.

Hiking: These are the health benefits

Anyone who hikes can experience beautiful, untouched nature. But that's not the only thing talking about hiking, exercise can also have a positive impact on your health. The benefits are not only physical, but also psychological. Hiking provides a great opportunity to reduce stress and relax – and this can be a relaxing escape, especially for people with a stressful daily work life. Outdoor exercise also improves your endurance and strengthens your cardiovascular system. This sport is also suitable for people who are very overweight because it is gentle on the joints. This is how you can lose weight by walking long distances.

What parts of the body are stressed when walking long distances?

Hiking is an effective exercise for your legs and arms. Since your glutes must repeatedly support the weight when running downhill, it is also a suitable exercise for your buttocks. The arms are trained particularly intensely if so-called walking sticks are also used.

Lose weight by hiking: This is how it works

Depending on the environment, hiking will burn about 350 calories per hour, which is roughly the same as jogging. However, the advantage of hiking is that you usually spend at least two hours or more. In addition, you usually feel less physical stress than if you were running at the same intensity. Bumps and inclines increase calorie consumption. Average ​​Height difference of 100 meters burns 50 calories. With some tips you can effectively increase your calorie consumption. These include:

Use walking poles

If you use hiking poles, you can increase your calorie intake – swinging your poles can increase this by up to 50 percent.

Change the pace

Interval training is always a good idea when exercising to burn calories and lose weight effectively. The same applies to hiking. Alternate between a comfortable and fast pace so that your pulse varies. Older adults, those who are overweight, or people with physical limitations such as heart problems should avoid excessive exertion and maintain a steady pace.

Carry luggage

Hiking itself is strenuous – if you are also carrying luggage on your back, you increase the weight your body has to carry and thus increase your calorie consumption.

Drink enough water

Anyone who exercises should always pay attention to their fluid intake. This is especially important when hiking – a lack of water can slow your metabolism and, in the worst cases, lead to circulation problems when hiking.

Choose a difficult path

If your physical fitness and condition allow, you should choose a route full of bumps and climbs. At high altitudes, oxygen levels are lower, so heart and breathing rates must increase to absorb the same amount of oxygen. This ensures that more calories are burned.

Wear appropriate shoes

When losing weight by hiking, proper footwear is crucial. Invest in comfortable, supportive shoes that protect your feet from injury. Barefoot shoes, for example, are an innovative option that enhances the natural movement of the foot, strengthens muscles, and improves balance. They allow for more intense training and can reduce foot problems. To get the most out of your fitness program, choose shoes that suit your hiking style.