Hiking – what is it? How to get started?

In today's busy world, more and more people are looking for ways to relax, improve their health and get in touch with nature. One of the most popular outdoor activities is hiking, i.e. walking in natural areas. It is not only a way to spend your free time, but also a method to improve your physical condition, relax your mind and discover new places. In the following article, we will explain what hiking is, how to start your adventure with this form of activity, what to pay attention to, and what benefits and risks are associated with it.

1. What is hiking?
2. Where can you go hiking?
3. What equipment do you need to get started?
4. How to prepare for hiking?
5. What is the difference between hiking and trekking?
6. The benefits of hiking
7. Contraindications and basic safety rules
8. Summary

What is hiking?

Hiking, or walking in natural areas, is a form of physical recreation that involves walking along marked or unmarked footpaths. Unlike trekking, which is often associated with longer, multi-day trips and more advanced equipment, hiking usually refers to shorter, one-day walks, although there are no clear boundaries here. It is a form of activity that can be adapted to different levels of skill and physical condition. The main idea behind hiking is to enjoy nature, admire the scenery, relax and take care of your health.

Where can you go hiking?

There are many possibilities – from local parks and reserves, through mountains, to vast forest areas and lowland rural areas. In Poland, the most popular places for hiking are the Tatra Mountains, the Bieszczady Mountains, the Białowieża Forest, the Pieniny Mountains and the Sudetes. Lower mountain ranges, such as the Beskids and the Świętokrzyskie Mountains, also offer many trails for beginners and advanced hikers. For those who prefer shorter trips, local paths and marked trails in landscape parks are ideal, as they ensure safety and comfort.

What equipment do you need to get started?

When starting your hiking adventure, you don't need to invest in specialised equipment right away. The basic equipment you need to get started includes:

• comfortable hiking/trekking boots, preferably with good grip, foot support, and a membrane to protect against getting wet
• comfortable clothing suitable for the weather conditions, preferably layered (e.g. T-shirt, sweatshirt, rain jacket)
• a rucksack in which you can carry water, food, a map, a phone, a first aid kit and possibly additional clothing
• water and energy snacks (protein bars, fruit, a sandwich)
• map and compass or GPS navigation (a small power bank will also come in handy)
• sunglasses, sunscreen and headgear for sunny days
• head torch or small torch in case of a late return

At the beginning, you don't need to invest in advanced equipment right away, but it is essential that your clothing and footwear are comfortable and suitable for the conditions.

How to prepare for hiking?

Preparations for hiking include both physical and logistical aspects. First of all, it is worth taking care of your fitness – regular walks, marches, as well as exercises to strengthen your leg and back muscles will be a big plus. Some simple warm-up exercises before the trip will reduce the risk of injury.

Secondly, route planning is the key to a successful trip. You should estimate the distance, walking time, elevation and terrain difficulty. Maps, guidebooks or mobile apps with routes will be useful. It is always a good idea to inform your loved ones about your planned route, especially in remote areas, and to carry a phone with a charged battery.

Thirdly, prepare for the weather – check the forecast and dress appropriately. It is always a good idea to have a rain jacket, hat and extra layer of clothing in your rucksack so that you can respond to changing weather conditions.

"During long walks, trekking or other outdoor activities, isotonic drinks are indispensable. They provide hydration and energy, which is crucial for maintaining pace and endurance, especially in difficult terrain." Łukasz Domeracki - Dietician

What is the difference between hiking and trekking?

Although the two terms are often used interchangeably, there is a subtle difference. Trekking usually refers to longer, multi-day trips, often in remote and difficult terrain, requiring heavier equipment and accommodation planning. Hiking, on the other hand, refers to shorter, one-day trips that do not require advanced equipment and are more accessible to beginners. The difference lies mainly in the length and level of difficulty, although the boundaries between these concepts can overlap.

The benefits of hiking

This activity has many benefits for your health and well-being. The most important ones include:

• Improved physical fitness – strengthens the muscles in your legs, back and heart
• Support for the respiratory and circulatory systems
• Mental relaxation – contact with nature helps reduce stress and improve mood
• Improved mental and emotional condition – calmness, mindfulness, meditation during walks
• Increased immunity
• Increased knowledge about nature and the surrounding environment

Contraindications and basic safety rules

Despite its many benefits, hiking is not suitable for everyone. Contraindications include serious heart and respiratory diseases, joint problems, as well as acute injuries or chronic diseases requiring specialist treatment. It is advisable to consult a doctor before starting any activity, especially if you have any health concerns.

Basic safety rules include:

1. do not exceed your capabilities – choose routes suited to your fitness level
2. always inform someone of your planned route and return time
3. take a basic first aid kit with you
4. do not leave litter behind – take care of the environment
5. respect nature and the rules of the areas you are travelling through
6. be aware of changing weather conditions and dress appropriately
7. remember to charge your phone and any navigation devices

Summary

Hiking is one of the simplest and most enjoyable forms of outdoor activity, accessible to everyone. Regardless of age or skill level, hiking in nature allows you to relax, improve your health and discover the beauty of the surrounding world. The key to success is proper preparation, route selection and awareness of your own abilities. With time and experience, hiking can become a lifelong passion, providing unforgettable experiences and health benefits. So don't delay – put on some comfortable shoes, grab your rucksack and set off on your first hiking adventure!

Sources:

• https://www.nationalgeographic.com/science/article/benefits-hiking-brain-heart-mental-health
• https://boochcraft.com/blogs/blog/the-science-of-hiking-discover-the-benefits-of-nature?srsltid=AfmBOorvM1RQJZPTDRGX_7wJN4MIpheTD0ELD9m9QEfO99dqGL-NREXG
• https://redlineguiding.com/2016/11/science-behind-the-hike/