Sorting out the differences between hiking and walking

If you’ve ever used the term, “Go take a hike,” have you considered what that means when compared to taking a walk?  Most of us would admit there are differences between the two but just how much do they diverge from one another and is one better than the other?

First, hiking and walking are two different activities, both having good qualities they each offer and both can be used for either losing a few pounds or for maintaining a healthy body weight along with other health benefits.  Whether you choose one or the other or a combination of both, each contributes to overall health and well-being. 

Walking

Walking is a form of movement and exercise helping achieve health goals without putting in a lot of effort.  Calories are certainly used up while walking but it all depends on the pace, stride, arm movement (or lack thereof), and duration of time spent doing so.  Someone who “power walks” will burn significantly more calories than someone taking a leisurely stroll.  Power walking – walking at a speed of 4.5 to 5.5 miles per hour - engages more bodily movement at a faster pace with more exaggerated effort put into the walk. 

When someone states they are going to take a walk, it usually involves walking on a hard surface such as asphalt, gravel, or concrete.  There is generally little to no incline when walking with the pace kept the same from beginning to end. 

Most people when walking for exercise choose an area near their home or workplace in order to easily return to where they first began. 

There is not a lot of gear to have for walking but what you do need should be chosen carefully to make walking as enjoyable and injury-free as possible.  This starts with investing in a good pair of comfortable and supportive walking shoes.  To find the right pair of shoes for you, consider the following tips:

·      Try on shoes late in the day as our feet to tend swell as the day wears on.

·      Wear socks similar to what you will be walking in.

·      Do the shoes feel flexible and do they support your weight?

·      Check on the space in the toe box – can you wiggle your toes?

·      The heel should feel firm but not rigid.

·      Walk around the store wearing the shoes.  If they do not feel comfortable, keep searching until you find a pair that does.

Socks are another consideration for walking.  Socks not only protect your feet from injury but they also disperse or “wick away” perspiration.  The best socks to buy are those which provide cushioning and which draw perspiration away from your feet leaving them dry and cool.  Look for blends of synthetics with cotton or all-synthetic socks such as orlon,  polypylene and stretch nylon, or a mixture of these.  Change socks every day and if your feet perspire a lot, change them more frequently.

What you wear for walking usually depends on the weather.  In hot conditions, wear light-colored clothes to reflect the heat and light.  Clothing made of synthetic fibers such as polypropylene, wick moisture away better than cotton and also dries quicker.  Also consider wearing a wide-brimmed hat if walking in direct sunlight.  When the weather is cold, keep your extremities warm and cover your head and neck.  Wear several layers of clothing which you can add or remove while walking. 

Hiking

Hiking is essentially walking but involves walking on an outdoor nature trail which could be in the countryside with gentle slopes or in the mountains with varying terrain.  The trails could be uneven, rocky, bumpy, or barely seen which is why hikes are usually deemed either easy, difficult or somewhere in between based on the length, terrain, and location of the chosen trail

Before setting out on a hike, always let others know where you are planning to be.  Not making good time on a trail can sometimes be dangerous, especially if night is coming and there is still a long way to go.  If you were to have an accident or get lost while hiking, letting others know of your location could literally save your life.

Unlike walking, hiking involves adapting your stride to adapt to different types of terrain and to keep the movement constant.  At times, you may have to slow down carefully watching your footing and at other times, you may be able to pick up speed. 

The essentials for hiking include the following:

·      If taking a short hike that doesn’t involve carrying a heavy pack or the walking trail is easy, trail shoes are appropriate. But for longer hikes or when carrying heavy equipment or maneuvering more difficult terrain, hiking boots offer more support. 

·      Be sure to carry extra water.  Keeping well-hydrated is essential and remember there will not be the convenience of getting to a water source quickly. 

·      Take along some food such as trail mix, fruit, or crackers to keep up energy and morale.

·      Dress in layers to adjust to changing weather and activity levels.  Always wear a hat, sunscreen and sun glasses.

·      Bring along a first aid kit in case of any injury. It can be easy to slip and fall on difficult terrain resulting in cuts, bruises or a twisted ankle. 

Health benefits walking and hiking offers

Whether you choose walking or hiking as a form of exercise, your body benefits from both.  Here’s how:

·      Each helps lower your risk for heart disease

·      Each improves your blood pressure and blood sugar levels

·      Both boost bone density as both are considered weight-bearing exercises

·      Both build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs

·      Each can strengthen your core

·      Each can improve your balance

·      Each can help control your weight

·      Both boost your mood helping reduce stress and anxiety