{"id":281039,"date":"2021-07-23T13:02:58","date_gmt":"2021-07-23T11:02:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=281039"},"modified":"2024-04-26T08:08:24","modified_gmt":"2024-04-26T06:08:24","slug":"mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/","title":{"rendered":"Mental Well-Being, Weight Loss and Improved Sleep. What Are Other Benefits of The Great Outdoors?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#What_will_hiking_and_the_great_outdoors_bring_you\" title=\"What will hiking and the great outdoors bring you?\">What will hiking and the great outdoors bring you?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#1_Clear_your_head_and_recharge_your_positive_energy\" title=\"1. Clear your head and recharge your positive energy\">1. Clear your head and recharge your positive energy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#2_You_will_support_brain_function_and_be_more_creative\" title=\"2. You will support brain function and be more creative\">2. You will support brain function and be more creative<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#3_You_will_sleep_better\" title=\"3. You will sleep better\">3. You will sleep better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#4_You_burn_a_fair_amount_of_calories_to_promote_weight_loss\" title=\"4. You burn a fair amount of calories to promote weight loss\">4. You burn a fair amount of calories to promote weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#5_Improve_your_physical_condition\" title=\"5. Improve your physical condition\">5. Improve your physical condition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#6_Strengthen_your_body_and_improve_your_balance\" title=\"6. Strengthen your body and improve your balance\">6. Strengthen your body and improve your balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#7_Promotes_immunity_intake_of_vitamin_D_plus_getting_a_tan\" title=\"7. Promotes immunity, intake of vitamin D, plus getting a tan\">7. Promotes immunity, intake of vitamin D, plus getting a tan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#8_You_will_promote_heart_and_lung_health\" title=\"8. You will promote heart and lung health\">8. You will promote heart and lung health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#9_You_dont_need_any_special_equipment_or_skills\" title=\"9. You don&#8217;t need any special equipment or skills\">9. You don&#8217;t need any special equipment or skills<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#10_Spend_quality_time_with_your_family_and_friends\" title=\"10. Spend quality time with your family and friends\">10. Spend quality time with your family and friends<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#How_to_prepare_for_a_hike_and_what_to_take_with_you\" title=\"How to prepare for a hike and what to take with you?\">How to prepare for a hike and what to take with you?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#1_Plan_your_route\" title=\"1. Plan your route\">1. Plan your route<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#2_Check_weather_conditions_beforehand\" title=\"2. Check weather conditions beforehand\">2. Check weather conditions beforehand<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#3_Prepare_appropriate_clothing_and_footwear\" title=\"3. Prepare appropriate clothing and footwear\">3. Prepare appropriate clothing and footwear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#4_Prepare_other_important_items_that_might_come_in_handy\" title=\"4. Prepare other important items that might come in handy\">4. Prepare other important items that might come in handy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#5_Pack_food_and_water_for_your_travels\" title=\"5. Pack food and water for your travels\">5. Pack food and water for your travels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#6_Enjoy_it_to_the_full\" title=\"6. Enjoy it to the full\">6. Enjoy it to the full<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>At least leaving the busy city for a while, a hurried life and going outdoors can be beneficial for several reasons. If you&#8217;re lucky with the weather, you get beautiful views of the outdoors from the hilltops and mountains. In addition, you also get to know new places. While out in the fresh air <strong>you will also do something for your physical but also mental health, promote weight loss and<\/strong> <strong>draw on positive energy<\/strong>. In this article, you will read about what other benefits hiking brings, and we will also provide advice on how to prepare for a hike.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_will_hiking_and_the_great_outdoors_bring_you\"><\/span>What will hiking and the great outdoors bring you?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hiking is probably one of the most affordable activities. All you have to do is put on your boots, cross the threshold of the house and explore the nearby woods, or take tougher routes into the mountains. What can you get from walking in the great outdoors?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Clear_your_head_and_recharge_your_positive_energy\"><\/span>1. Clear your head and recharge your positive energy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A trip outdoors associated with a hike can be taken as an escape from everyday worries. It will help you move on to other thoughts and probably put a smile on your face. <strong>Being surrounded by nature is associated with a good mood, a reduction in anxiety and negative thinking<\/strong>. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1332\" height=\"2000\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/4-749x1124.jpg\" alt=\"What are the benefits of hiking?\" class=\"wp-image-279605\" title=\"What are the benefits of hiking?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/4-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/4-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/4-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/4.jpg 1332w\" sizes=\"auto, (max-width: 1332px) 100vw, 1332px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>In one study, participants who walked ninety minutes outdoors were monitored for brain activity. They were shown to have <strong>reduced activity in a part of the brain associated with negative<\/strong> <strong>emotions<\/strong> and depression. That&#8217;s probably one reason why being out in the fresh air can help you feel better. The same amount of time walking through the city had no such effects on the brain.<span style=\"color: #ff6600\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hike can also help <strong>lower your cortisol levels<\/strong>. It&#8217;s a hormone that increases in stressful situations. This is probably due to the combination of the natural environment and the positive influence of activity. You don&#8217;t have to drive far for these effects, just a short walk in a nearby park will suffice. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are looking for more tips on how to reduce stress, read our article <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Why Is Stress Dangerous and How to Reduce It?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_You_will_support_brain_function_and_be_more_creative\"><\/span>2. You will support brain function and be more creative<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Physical activity<\/strong> generally <strong>promotes brain functions<\/strong> such as thinking or memory. If you are still studying or have a mentally demanding job, you can benefit from its beneficial effects. This is also evidenced by one study, according to which just ten minutes of walking is enough to <strong>improve your skills in solving<\/strong> <strong>mathematical tasks<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hiking can awaken a hidden creativity in you. Just give up modern technology for a few days and go outdoors. This will give your busy brain a rest and <strong>support brain functions such as creative thinking, problem-solving or concentration.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>This was demonstrated, for example, by a study that observed changes in cognitive function in those who spent four days in nature disconnected from modern technology. After a 4-day stay, <strong>they were<\/strong> <strong>50% more successful<\/strong> in tests in terms of creative thinking and problem-solving. In one smaller study, they also discovered that walking causes higher blood flow to the brain. It becomes more oxygenated, and thus supports its function. That, too, is probably one of the reasons for these positive changes.&nbsp; <span style=\"color: #ff6600\">[7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about how resting in the great outdoors affects you in our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/what-to-do-if-you-feel-tired-after-sleeping-focus-on-these-7-types-of-relaxation\/\" class=\"ek-link\">What to Do If You Cannot Sleep? Focus on These 7 Types of Rest.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_You_will_sleep_better\"><\/span>3. You will sleep better<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lack of exercise may be one reason for poor quality sleep or difficulty falling asleep. Any sport, including hiking, can help. The <strong>positive effect of walking<\/strong> on sleep has also been confirmed in a number of studies. For example, in one of them, participants suffering from sleep problems walked daily in the forest for two hours. This resulted in a longer and better quality sleep. Physical activity can be a factor, <strong>but also time spent outdoors has a<\/strong> <strong>calming effect<\/strong>. <span style=\"color: #ff6600\">[9-10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-1124x749.jpg\" alt=\"Hiking promotes memory and creativity\" class=\"wp-image-279633\" style=\"width:843px;height:562px\" title=\"Hiking promotes memory and creativity\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>You definitely don&#8217;t have to walk through the woods two hours a day. It will be enough if you focus on regular movement of any kind. If you manage to spend some time in nature, the resulting effect in the form of a quality sleep will probably be even greater.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering what you can do to get a better night&#8217;s sleep, read <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">How to Fall Asleep Quickly? Try These Simple Tips for A Better Sleep.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"38158,53335,53473,53395,55930,56050,56509,56020,30248,49804,48406,48487\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_You_burn_a_fair_amount_of_calories_to_promote_weight_loss\"><\/span>4. You burn a fair amount of calories to promote weight loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hiking is considered by some as a non-demanding sport. That may not be true at all. It makes a big difference whether you walk for thirty minutes on the straight in the woods or go for a few day trek in the mountains with a fully loaded backpack. When you go on a bigger adventure, you usually walk for a few hours. This will <strong>burn a lot of calories<\/strong>, even though you only have a light backpack on your back, and you are not climbing mountain peaks.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-843x1124.jpg\" alt=\"Hiking promotes weight loss \" class=\"wp-image-279650\" title=\"Hiking promotes weight loss \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>The more energy you burn, the more weight loss you promote. <strong>Walking<\/strong> can help with this.<strong> It is not as demanding on joints and the musculoskeletal system as<\/strong> <strong>other sports<\/strong>. This allows you to use walking as a means of losing weight, particularly those just starting out or unable to do other sporting activities. <span style=\"color: #ff6600\">[11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What affects the amount of calories burned during hiking?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Type of terrain<\/strong> &#8211; the more challenging the terrain, the more energy you burn.<\/li>\n\n\n\n<li><strong>Length and elevation of the route<\/strong> &#8211; not only the kilometres climbed, but also the metres climbed, determine how much energy you use during the hike.<\/li>\n\n\n\n<li><strong>Altitude<\/strong> &#8211; you will typically burn more calories when staying at high altitudes than in lower areas.<\/li>\n\n\n\n<li><strong>Load in the form of a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/the-adventure-military-green-backpack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">backpack<\/a><\/span><\/strong> &#8211; added load = more calories burned.<\/li>\n\n\n\n<li><strong>Walking speed<\/strong> &#8211; the faster you go, the more intense the movement will be, and you will burn more calories per unit of time.<\/li>\n\n\n\n<li><strong>Body weight<\/strong> &#8211; if you weigh 60 kg, you burn fewer calories than your 80 kg friend.<\/li>\n\n\n\n<li><strong>Use of hiking poles<\/strong> &#8211; if you take a hike with poles, you will burn an average of 18 &#8211; 67% more energy by engaging multiple muscle groups than if you took a trek without poles. <span style=\"color: #ff6600\">[13-15]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Energy output for a 3-hour hike in the mountains without any heavy loads:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>an average 65 kg woman burns roughly<strong> 1224 kcal,<\/strong><\/li>\n\n\n\n<li>an average 80 kg man burns roughly <strong>1512 kcal<\/strong>. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Both burn energy that is roughly equivalent to half of their normal daily energy intake. Therefore, it is important to have <strong>snacks on hand during the hike<\/strong>, perhaps in the form of <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">protein<\/span> <span style=\"color: #ff6600\">bars<\/span><\/a>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/natural-nuts-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts<\/a><\/span> or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/beef-jerky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dried meat<\/a><\/span>. They&#8217;ll give you strength for the next part of the hike.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you enjoy walking and want to lose weight, then surely you shouldn&#8217;t miss the article<span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-weight-quickly-with-walking\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> How to Lose Weight Quickly with Walking?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Improve_your_physical_condition\"><\/span>5. Improve your physical condition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hiking can also be a great way to get in better shape. The ability to adjust the load, duration and intensity makes it <strong>suitable for<\/strong> <strong>aspiring athletes<\/strong>. For those, it will be ideal to start with shorter hikes in flat terrain and gradually move to hillier terrain. They can also use <strong>hiking poles<\/strong> and try Nordic walking as this will engage the muscles of the upper body as they walk, they will be able to handle more difficult terrain and faster movement. <span style=\"color: #ff6600\">[17-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thanks to Nordic walking, it strengthens almost the entire body, does not put as much load on the joints and burns more calories. <strong>Better physical condition is important for overall health<\/strong> and easier handling of everyday activities such as stair walking or catching a tram.<span style=\"color: #ff6600\"> [17-18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-1124x750.jpg\" alt=\"Will hiking get me in better shape?\" class=\"wp-image-279755\" style=\"width:843px;height:563px\" title=\"Will hiking get me in better shape?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Strengthen_your_body_and_improve_your_balance\"><\/span>6. Strengthen your body and improve your balance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When walking, the muscles of the <strong>buttocks, thighs and calves<\/strong> are mainly at work. But all the work is not only dependent on them. The <strong>centre of the body, or core<\/strong>, must also perform strongly when walking. It maintains an upright posture, which is sometimes challenging in various terrains, such as crossing over rocks or roots on the road. A heavy backpack on the back also requires the<strong> back, shoulder and mid-body muscles<\/strong> to be involved. Even more <strong>activation of the upper-body muscles<\/strong> is achieved by using <strong>hiking poles<\/strong>. When walking in rough terrain, you must often focus on maintaining your balance. It improves your<strong> stability and coordination<\/strong>. This will make you less susceptible to injury, such as a sprained ankle. <span style=\"color: #ff6600\">[19-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Looking for exercises for better stability and coordination? Then you shouldn&#8217;t miss our article the <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/10-best-bosu-ball-exercises-to-improve-balance-strengthen-your-back-and-entire-body\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">10 Best Exercises with a Balance Pad to Improve Balance, Strengthen Your Back and Whole Body.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/7-749x1124.jpg\" alt=\"Hiking and Vitamin D\" class=\"wp-image-279737\" title=\"Hiking and Vitamin D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Promotes_immunity_intake_of_vitamin_D_plus_getting_a_tan\"><\/span>7. Promotes immunity, intake of vitamin D, plus getting a tan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Modern humans spend more and more time in confined spaces and move little, which can manifest itself not only in the form of psychological disorders, but also in the deterioration of immune functions. According to studies, walking can cause an <strong>increase in<\/strong> <strong>white blood cells<\/strong>, which are an integral part of immunity. Thanks to this, <strong>hiking has a positive effect on the immune system and overall resistance of the body.<\/strong> <span style=\"color: #ff6600\">[23-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Being outdoors also plays an important role. When you spend time amongst the trees, you breathe the substances they produce. They are called phytoncides and protect the trees from pests. The human body responds by increasing the activity and number of a type of white blood cell called natural killers (NK cells). They are involved in <strong>protecting against viruses and cancer<\/strong>. According to studies, this positive effect can persist for several days, even weeks after returning from the great outdoors. <span style=\"color: #ff6600\">[25-28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When the weather is clear and the sun shines on your hike, you can <strong>stock up on a decent dose of vitamin D<\/strong>. When the skin is exposed to the sun, this important substance is produced. Vitamin D promotes normal immune system function as well as bone health. So don&#8217;t be afraid to take off your shirt and show off your sporty body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At the same time, you will get a <strong>little tanned<\/strong>, but don&#8217;t forget to use sunscreen with a protective UV filter. You can support the resulting tan effect with <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/sun-kiss-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">supplements<\/a><\/span> containing antioxidants, beta-carotene and other substances. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Are you interested in other ways to maximise your immunity? Then you shouldn&#8217;t miss our article<a href=\"https:\/\/gymbeam.com\/blog\/15-ways-to-strengthen-your-immune-system-and-protect-health\/\" target=\"_blank\" aria-label=\" 15 Ways to Strengthen Your Immune System and Protect Your Health. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>15 Ways to Strengthen Your Immune System and Protect Your Health.<\/strong><\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_You_will_promote_heart_and_lung_health\"><\/span>8. You will promote heart and lung health<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hiking is a popular form of cardio. As you walk, your blood flows through your veins and your heart starts beating faster, which you will recognize at a higher heart rate. If you hike regularly, your cardiovascular system will get used to the extra workload, making it stronger and more resilient.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Physical activity generally helps to <strong>lower resting heart rate,<\/strong> <strong>normalize blood pressure and blood cholesterol levels<\/strong>. These are important indicators of heart and blood vessel health. Walking faster on the flat or uphill will give you a good breathing workout, too. But if you go to the great outdoors regularly, you will also feel positive effects in this respect. Your <strong>lung capacity<\/strong> will improve, and you will breathe more efficiently. <span style=\"color: #ff6600\">[30-32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_You_dont_need_any_special_equipment_or_skills\"><\/span>9. You don&#8217;t need any special equipment or skills<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unless you&#8217;re about to climb via ferratas or eight-thousanders, you don&#8217;t need any special equipment or skills. You just need to <strong>put on sturdy shoes and go<\/strong>. You can walk anywhere, but to get all the benefits of hiking it is best to <strong>look for routes that wind through<\/strong> <strong>the great outdoors<\/strong> and explore the surrounding forests, hills or mountains.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Spend_quality_time_with_your_family_and_friends\"><\/span>10. Spend quality time with your family and friends<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Go hiking together with your family and friends. You&#8217;ll spend quality time together and get to know each other on a deeper level. <strong>You will have shared experiences that you will remember<\/strong> <strong>with a smile for years to come<\/strong>. When planning the route, think about the physical condition and experience of all the hiking participants. This will help you all enjoy the hike and will not deter anyone from going on hikes together in the future.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-1124x749.jpg\" alt=\"Hiking with family and friends\" class=\"wp-image-279666\" style=\"width:843px;height:562px\" title=\"Hiking with family and friends\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_prepare_for_a_hike_and_what_to_take_with_you\"><\/span>How to prepare for a hike and what to take with you?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When hiking, the key is: <strong>&#8220;Better to be prepared than surprised.&#8221;<\/strong> This applies especially to the mountains, where you move away from modern civilization. The more demanding and longer the route, the more you need to think about what you&#8217;re taking with you. You don&#8217;t want to carry a heavy backpack full of impractical items, but at the same time, you can&#8217;t afford to forget something important. Equipment will vary for day trips and multi-day trips. What should you never forget?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Plan_your_route\"><\/span>1. <strong>Plan your route<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Adjust it to your <strong>physical condition and experience<\/strong>. Also, think about what time the sun goes down, you probably don&#8217;t want to walk in the woods and mountains in the dark. Print your planned route with your surroundings on paper to be available at any time, or save it in offline map mode in the mobile app.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Check_weather_conditions_beforehand\"><\/span>2. <strong>Check weather conditions beforehand<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In the mountains, especially, the weather can change from one minute to the next. It&#8217;s a good to have an idea of whether you&#8217;re in for sunny weather with clear skies or a rainy day then you can prepare your clothes and shoes accordingly.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"841\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-841x1124.jpg\" alt=\"What to take when hiking in the mountains?\" class=\"wp-image-279680\" title=\"What to take when hiking in the mountains?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-841x1124.jpg 841w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-299x400.jpg 299w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-1150x1536.jpg 1150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-1533x2048.jpg 1533w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-scaled.jpg 1916w\" sizes=\"auto, (max-width: 841px) 100vw, 841px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Prepare_appropriate_clothing_and_footwear\"><\/span>3. <strong>Prepare appropriate clothing and footwear<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When choosing your footwear, follow the rule: <strong>The worse the<\/strong> <strong>terrain and heavier the load on the back, the sturdier the<\/strong> <strong>footwear<\/strong>. You can handle easy routes with low and light footwear. Ankle-supported high boots will come in handy on longer and more demanding hikes. On multi-day routes or in bad weather, you&#8217;ll make a good choice with shoes that won&#8217;t leak water and keep you dry.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For clothing, rely on <strong>lightweight, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/men-s-functional-top-infinity-i-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">functional<\/a><\/span> materials to remove<\/strong> <strong>sweat<\/strong>. Even in summer, remember to pack a light waterproof <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/stormbreaker-jacket-for-men-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jacket<\/a><\/span> in case of rain or cooler weather. Better to have a few layers and pack at least one <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/trn-black-women-s-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">T-shirt<\/a><\/span> to change into. And in case you&#8217;re going to hit the higher mountains, think about the possibility of lower temperatures. So you&#8217;d better pack long <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/compression-mens-leggings-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leggings<\/a><\/span> or pants, a long-sleeved <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/compression-shirt-spiro-black-red-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">T-shirt<\/a><\/span> and a warmer <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/essential-zip-up-hoodie-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sweatshirt<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Prepare_other_important_items_that_might_come_in_handy\"><\/span>4. <strong>Prepare other important items that might come in handy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Take essential medications, blister patches, bandages and disinfectant in case of injury. Charge your cell phone, and a power bank might come in handy. In the mountains you will definitely need good quality sunglasses, sunscreen and a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/cap-shade-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cap<\/a><\/span>. In case you stay on the route longer than expected, take a headlight and spare torches too. Also, be sure to inform someone close to you about where you&#8217;re going.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pack_food_and_water_for_your_travels\"><\/span>5. <strong>Pack food and water for your travels <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>At home, feel free to make some toast with spread or <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nut butter<\/a><\/span> and jam. Add protein bars, nuts, dried meat or<a aria-label=\" energy gel (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">energy gel<\/span><\/a>. Also, don&#8217;t forget a large <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nomad-1800-ml-bottle-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">water bottle<\/a><\/span> at home that you can taste with an <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/rehydrate-ion-supply-drink-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ion supply<\/a><\/span> drink or <a href=\"https:\/\/gymbeam.com\/bcaas\" class=\"ek-link\">BCAA<\/a>. <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/magnesium-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnesium<\/a><\/span> shots will be useful for preventing cramps. If you&#8217;re going on multi-day trips, you can use pre-prepared<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.com\/ready-to-eat-food\" class=\"ek-link\">meals<\/a><\/span> that just need to be warmed up.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Enjoy_it_to_the_full\"><\/span>6. <strong>Enjoy it to the full<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A new adventure awaits and you have everything ready? Hit the road and enjoy.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/2-1124x749.jpg\" alt=\"How to prepare for a hike?\" class=\"wp-image-279694\" style=\"width:843px;height:562px\" title=\"How to prepare for a hike?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/2.jpg 1266w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hiking is a great sport. It lets you experience the beauty of nature, new places and draw on positive energy. <strong>It will also help you with weight loss, a better physique and stress management.<\/strong> It also promotes overall health and brain function, making you more efficient at work or studies.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You don&#8217;t need any special equipment<\/strong>, and you can go quietly within the vicinity of your home. Just plan your route, dress well, pack food along with any other necessary equipment, and you can go on an adventure. Take your friends or family with you and go on adventures together.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you a fan of hiking, or have you not yet been swept up by the sport? If you have friends who have not yet fallen under the spell of hiking, share this article with them, so they can also learn all about its benefits.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/ready-to-eat-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tReady to Eat Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thanks to the great outdoors, you can get rid of extra kilos and also negative thoughts. Get to know other reasons to go for a hike.<\/p>\n","protected":false},"author":129,"featured_media":279713,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,7631,6641,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-281039","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-immunity","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mental Well-Being, Weight Loss and Improved Sleep. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/281039","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=281039"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/281039\/revisions"}],"predecessor-version":[{"id":544782,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/281039\/revisions\/544782"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/279713"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=281039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=281039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=281039"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=281039"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=281039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}