Hiking combines fitness, mindfulness, and family time into one!
Did you know nearly half of all adults in the United States—approximately 127.9 million people—were living with some form of cardiovascular disease between 2017 and 2020?[1]
This jarring statistic affects all of us and is a wake-up call to be proactive when it comes to maintaining our heart health, as heart disease remains the leading cause of death in the United States.
At Life's Abundance, we're devoted to helping families live longer, healthier, and happier lives. To assist you on your wellness journey, we're spotlighting a fantastic activity that's highly effective at boosting heart health…hiking!
The heart health benefits of hiking are incredibly hearty! It's an enjoyable activity to get the cardio exercise we need while offering psychological and social benefits that contribute to a happier and healthier heart.
The best part? You don't need to spend days adventuring a remote trail in the middle of nowhere to reap the benefits. A simple stroll through your favorite local park will provide your heart the boost it needs.
So, grab your boots and a bottle of water—don't forget to stretch your hammies—and let's explore how hiking is the trail to a healthy heart!
Hitting the trails for heart-healthy cardio
Hiking is more than just a walk in the park–literally! As a form of cardiovascular exercise, it engages and strengthens your heart by getting it pumping! Uneven terrains, inclines, and changes in pace challenge your heart, making hiking a fantastic workout.
For instance, a gentle hike on a flat trail offers a moderate-intensity workout, while trekking long trails with steep inclines provides intensity comparable to jogging or cycling.
Beyond heart health, hiking delivers extra perks. Tackling steep, uneven terrains strengthens your leg muscles–your hamstrings, glutes, quads, and calves get a great workout! Plus, it supports joint health, improves stability and balance, and supports digestive health by stimulating your metabolism.
Heart-healthy benefits of hiking:
- Strengthens the heart muscle making it more efficient at pumping blood, reducing the heart's workload and improving heart function.
- Promotes better circulation by increasing blood flow throughout the body, delivering oxygen and nutrients more effectively.
- Can reduce blood pressure, a significant risk factor for heart disease.
- May lower LDL cholesterol levels and raise HDL, helping reduce plaque buildup in arteries.
- Assists in weight management by burning calories, reducing the strain on the heart and blood vessels.
One of the best parts about hiking is its adaptability. Hiking can be tailored to any fitness level, suitable for beginners and seasoned fitness enthusiasts. And as your endurance improves, you can opt for more challenging trails.
Nature therapy: healing the mind for a healthy heart
A nature walk (or hike) isn't just refreshing—it can be transformative. Nature therapy, also known as eco-therapy or green therapy, is a therapeutic practice that involves immersing oneself in nature to promote physical, mental, and emotional well-being.
Hiking offers a unique synergy: while the physical benefits strengthen the heart, the mental benefits reduce risk factors for cardiovascular disease, such as stress and anxiety.
How stress and anxiety harm the heart:
Stress and anxiety negatively impact the heart in multiple ways. They can increase heart rate and blood pressure, disrupt regular heart rhythms, and often lead to unhealthy habits like overeating or inactivity.
Heightened or prolonged periods of stress and anxiety trigger the body's natural fight-or-flight response, which releases hormones like adrenaline and cortisol. These hormones elevate heart rate in a way that's very different from exercise. Unlike the controlled exertion of physical activity—where the body proportionately adjusts to meet the increased activity levels— stress-induced increases cause the heart and body to fall out of sync.
How nature reduces stress and anxiety:
- Nature exposure elevates mood by stimulating serotonin production, reducing feelings of stress and anxiety.
- Reducing stress and anxiety lowers cortisol levels lessening the harmful effects of stress, such as hypertension, inflammation, and arterial damage.
- Encourages physical activity, such as hiking. Physical exercise causes your brain to release dopamine, the "happy hormone", boosting your mood and lowering stress.
You don't need to trek into a dense forest or climb a mountain to experience these benefits. Local parks, greenways, and even your backyard can offer the soothing effects of nature therapy.
Healthy hearts and happy tails, hiking is great for the whole family
Hiking together for a full heart
Hiking isn't just an activity, it's an experience that brings people together. Whether you're hitting the trail with family, friends, or your furry companion, hiking fosters connections and community. These social bonds don't just lift spirits; they also support a healthy heart.
Strong relationships are directly linked to better cardiovascular health. Studies have shown that people with supportive relationships are less likely to experience heart disease and high blood pressure.
Group hikes offer the perfect opportunity to disconnect from daily stressors and reconnect with loved ones. Laughing, sharing stories, and simply enjoying each other's company on the trail can reduce stress and improve emotional well-being. As we discovered in the previous section, less stress = a healthier heart.
For pet parents, hiking with your dog is a win-win! It provides the physical exercise your furry friend needs while deepening your connection and enhancing their emotional well-being, too! After all, what dog doesn't love to go for a good walk! To make your doggo even happier, make sure to pack plenty of treats for the adventure!
The unique emotional reward of hiking and exploring nature together is an additional treat. Whether you're marveling at breathtaking vistas, reveling in the accomplishment of a difficult trail, or simply sharing stories along the way, these moments create lasting memories that bring joy and fulfillment to your heart—a full, happy heart leads to a healthier heart, right?
Fish oil for heart health
Looking to get the most out of your heart-healthy hikes? Omega-3 fatty acids, like those found in Life's Abundance's ultra-concentrated Omega-3 Fish Oil, are the perfect hiking companions.
No matter if you're hitting the trails or striving to support your overall health, omega-3s deliver powerful health benefits. Essential fatty acids, like EPA and DHA, are renowned for their heart-health properties, including helping lower triglycerides, supporting healthy blood pressure, and promoting cardiovascular function.
And the benefits don't stop there. Omega-3s support your joints against stiffness, muscle recovery after a challenging hike, and encourages a boosted mood and cognitive function to keep you sharp and present on every adventure.
Ready to take your heart health - and hikes - to the next level? Whether you're hiking to strengthen your heart, seek peace in nature, or to connect with others, Life's Abundance Omega-3 Fish Oil is the perfect supplement for the trail to a healthy heart.
References:
[1] American Heart Association. (2023). Heart disease and stroke statistics—2023 update: A report from the American Heart Association. Retrieved from www.heart.org
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