Survivalist Pro
Survivalist Pro
Photo: Dario Fernandez Ruz
Anyone who's experienced the triumph of summiting a mountain knows that hiking is an incredible workout. And it's particularly beneficial for the brain. Combine intense exercise with nature, and you have an activity that packs a one-two punch when it comes to supporting cognitive health.
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Read More »Share on Pinterest Getty Images The first time I went hiking, I thought I was going to die. OK, that’s an exaggeration. But before this outing near my home in upstate New York, I hadn’t given the particulars too much thought. To me, the word “hiking” inspired images of strolling along paved paths through the peaceful woods. Boy, was I wrong. My heart felt like it was going to beat out of my chest while I dragged myself up the steep slope. I had to stop every few minutes to catch my breath. I even tripped a few times while trying to navigate around rocks and tree roots. The ascent felt like an eternity, but I was eventually rewarded with a breathtaking view from the top of the mountain. My struggle had not been in vain. Anyone who’s experienced the triumph of summiting a mountain knows that hiking is an incredible workout. And it’s particularly beneficial for the brain. Combine intense exercise with nature, and you have an activity that packs a one-two punch when it comes to supporting cognitive health. My hiking abilities have now markedly improved. I even recently completed a 270-mile backpacking trip along the legendary Long Trail through Vermont’s Green Mountains. And I have to admit, I do feel much sharper and more focused than I did before. While my experience is merely anecdotal evidence, there is plenty of research to support the brain benefits of hiking. All exercise is good for the brain Around the time I got serious about hiking, I was becoming more interested in brain health, as one of my relatives began displaying symptoms of Alzheimer’s disease. I was surprised to hear that research shows that regular exercise is the best way to prevent dementia. “Several studies show the acute effects of exercise in terms of attention and concentration,” explains Dr. Joyce Gomes-Osman, an assistant professor of physical therapy at the University of Miami Miller School of Medicine and rehabilitation neuroscientist who works with the MindCrowd project researching memory and the brain. Gomes-Osman helped author a 2018 review of randomized controlled trials investigating how exercise affected cognition in older adults. The conclusion? Exercise clearly benefits the brain, even in adults who already experience mild cognitive impairment. “It’s direct evidence that exercise can turn back the clock in the brain,” she says. It makes sense if you think about it. Regular exercise supports the health of your blood vessels. Roughly 15 to 20 percent of the blood pumped by your heart goes to your brain, even though your brain takes up only 2 to 3 percent of your body mass. Working out also prevents the loss of total brain volume that happens with age. “After age 40, we lose 1 percent of our brain matter,” explains Dr. Sarah C. McEwen, a cognitive psychologist and senior research scientist at the Pacific Neuroscience Institute at Providence Saint John’s Health Center. “Physical exercise can grow and promote gray matter retention and thickness in important regions of the brain, like the hippocampus and prefrontal cortex,” McEwen adds. These positive changes are accompanied by an increase in brain-derived neurotrophic factor (BDNF), a protein essential for healthy cognitive function. “You could think of BDNF as the secret sauce or Miracle Grow for neurons in your brain. It basically helps them stay alive,” says McEwen. “Exercise seems to be the silver bullet to increase it.” Exercising your internal GPS You could think of the hippocampus — an essential region for learning, memory, and navigation — as your internal GPS. While exercise alone is good for the hippocampus, working out in a cognitively demanding environment may be even better, according to a 2012 study . “When you do exercise on an elliptical or treadmill, you’re not being challenged cognitively. You’re just using automatic movements you’d use every day,” explains McEwen. But when you’re out in the forest or other wild terrain, she adds, “you have to use spatial navigation, your memory, and your attention” with nearly every step.
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Read More »New skills enhance brain plasticity Hiking is also an opportunity to hone new skills, which involves neuroplasticity, or the nervous system’s ability to accommodate new demands and information. Neuroplasticity is a “vital superpower of our nervous system that distinguishes us from other animals,” says Gomes-Osman. “ Its effect is powerful when this new undertaking is outside of your comfort zone. A 2013 study found that older adults who learned a new, complex skill showed marked improvements in memory. On a hike, you can further exercise your brain by learning to use a compass. Or, after you feel prepared fitness-wise, you could plan an overnight backpacking trip, which requires you to hone a whole slew of skills, like pitching a tent, filtering water, cooking on a camp stove, and mastering a bear bag hang, just to name a few. Nature’s power to destress While the very act of working out supports the brain, nature’s sights, sounds, and even smells also have a positive influence. A 2020 study suggests that spending time in nature changes signals in the brain and promotes a more relaxed state. “In the study, they could see brain waves decrease in the prefrontal cortex when compared to urban settings,” explains Gomes-Osman. “When people were in nature, they tended towards neural signals associated with making fewer decisions and relaxing quite a bit.” Any relief from stress, which affects both memory and mood, will likely have positive effects on the brain. Pro tips for new hikers Hiking is more than just a stroll through the woods. Learn from my mistakes. With a little planning, it’s an activity that can bolster your mind, body, and spirit. Be prepared It’s the Scout’s motto for a reason. For one, you have to dress the part. Wear layers suitable for the weather and made from breathable, moisture-wicking fabrics, like silk, wool, or synthetics (no cotton, please!), to stay warm and dry. It’s also best practice to pack the so-called “10 essentials,” established by Seattle-based climbing organization The Mountaineers, for every hike. This list of gear includes: a map (Google Maps doesn’t count)
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