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Hiking may aid weight loss by increasing the number of calories you burn. Compared with indoor exercise, it's associated with greater improvements in mental health.
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Read More »Hiking is an excellent way to stay physically active while enjoying the sights and sounds of nature. Many people take to trails or paths for a few hours, though longer excursions can last days or weeks. The intensity varies based on the ruggedness of the terrain, as well as other factors like temperature and weather. You may wonder how many calories hiking burns, especially compared with other forms of exercise like walking or running. This article explains the number of calories that both casual and intense hiking burns. Share on Pinterest Calories burned hiking The number of calories you can expect to burn hiking depends on a variety of factors, particularly your weight and trail grade — or the steepness of the path. This table estimates the number of calories burned per hour based on weight and trail grade at an average walking speed of 2.9–3.5 mph (4.7–5.6 kph) (1): 1–5% grade 6–15% grade 120 pounds (55 kg) 292 440 150 pounds (68 kg) 360 544 180 pounds (82 kg) 435 656 210 pounds (95 kg) 504 760 240 pounds (109 kg) 578 872 270 pounds (123 kg) 652 984 A grade of 1–5% is mild, while 6–15% ranges from medium to steep. Some trails may have a grade as high as 35%, which would burn even more calories. You can get an idea of how different grades feel by gradually raising the incline on a treadmill. Other factors that influence the number of calories burned include the weight of your backpack, temperature, and your age and sex ( 2 ). Summary The total calories you burn hiking depends mainly on your weight and the trail grade. Choosing a trail with a higher grade increases the number of calories burned per hour. Hiking vs. walking and running Walking and running are other common forms of outdoor exercise that many people use to stay fit and burn calories. Calories burned walking While some walking terrain may be hilly, it’s generally flat. Thus, you’re likely to burn fewer calories when walking — even at a brisk pace — than when hiking. Nonetheless, other factors like terrain, temperature, and your weight, age, and sex also matter ( 2 ). The table below compares the calories burned per hour either hiking at a shallow grade of 1–5% — assuming a moderate pace of 2.9–3.5 mph (4.7–5.6 kph) — with walking on flat ground at an average pace of 3 mph (4.8 kph) or a brisk pace of 4.0 mph (6.4 kph) (1). Moderate-paced hiking at 1–5% grade Moderate-paced walking Brisk walking 120 pounds (55 kg) 292 193 275 150 pounds (68 kg) 360 238 340 180 pounds (82 kg) 435 287 451 210 pounds (95 kg) 504 333 475 240 pounds (109 kg) 578 382 545 270 pounds (123 kg) 652 431 615 Hiking burns more calories because trails are generally steeper and more uneven than walking paths, neighborhood roads, or sidewalks. Still, if you don’t have access to trails, walking steep sidewalks may be comparable to hiking. Calories burned running Like walking, running tends to occur on mostly flat terrain. The calories you burn depends on your weight and running speed, among other factors. According to data from a fitness app, the average global running speed is about 6 mph (9.7 kph) for women and 7 mph (11.3 kph) for men (3). The table below compares the calories burned per 30 minutes of either hiking at a shallow grade of 1–5% — assuming a moderate pace of 2.9–3.5 mph (4.7–5.6 kph) — with running on flat ground at the average paces for women and men mentioned above (4). Moderate-paced hiking at 1–5% grade Running (average women’s pace) Running (average men’s pace) 120 pounds (55 kg) 146 270 303 150 pounds (68 kg) 163 333 374 180 pounds (82 kg) 218 402 451 210 pounds (95 kg) 252 466 523 240 pounds (109 kg) 289 534 600 270 pounds (123 kg) 326 603 677 As you can see, running burns roughly double the calories as hiking per half an hour. Still, you should keep in mind that many people hike for longer periods than they run. Thus, a hike’s total calories burned may be comparable to — or even higher than — a run’s. Summary The number of calories burned walking or running depends on your body weight and speed. In general, hiking burns fewer calories than running but more than walking. Benefits of hiking Hiking has been shown to offer several health benefits. Weight loss Depending on the duration and trail grade, hiking may burn a significant number of calories. As such, it can aid weight loss when paired with a healthy diet. Of course, factors like the weather, the amount of free time you have, and your proximity to trails may limit how often you can hike — so this activity may not be a sustainable weight loss solution for many people. All the same, setting the incline of a treadmill to 5% or higher may approximate a rigorous hike. You can also try walking steep sidewalks or hills. Other benefits Trail hiking may offer additional benefits that you can’t experience from walking on a treadmill. One study found that outdoor mountain hiking led to greater improvements in mood, feelings of calmness, and anxiety than indoor treadmill walking ( 5 ). Other reviews show similar results, suggesting that exercising outdoors in natural settings may lead to greater improvements in mental health than indoor physical activity ( 5 , 6 ). In either case, hiking or walking at an incline may likewise help build lower body strength, which is particularly important for maintaining mobility and avoiding injuries as you age ( 7 , 8 , 9 ). Summary Hiking may aid weight loss by increasing the number of calories you burn. Compared with indoor exercise, it’s associated with greater improvements in mental health.
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