Inhale. Enjoy the view. Let go. Hardly any other form of exercise is as simple, holistic and beneficial as hiking. Walking through forests, hills or alpine landscapes not only exercises the body, but also calms the mind. In a world full of overstimulation and lack of exercise, hiking is like an antidote - inspiring, accessible and sustainable.
Physically strong through gentle exercise
Hiking is more than just going for a walk. It is effective endurance training that strengthens the cardiovascular system, strengthens the muscles and is also easy on the joints. Walking is an ideal workout for improving general fitness: It promotes endurance, strengthens the legs, back and core and has a positive effect on blood pressure.
It also benefits the immune system. Regular exercise in the fresh air stimulates immune cells, promotes vitamin D production and reduces the risk of chronic diseases such as diabetes and high blood pressure. As experts emphasise, hiking is one of the most health-promoting leisure activities of all - even for older people.
Gaining mental strength from nature - the biopsychosocial effect of hiking
People who hike often calm down. The steady movement, the experience of nature and conscious breathing have been proven to reduce stress levels. Studies show that hiking reduces stress hormones such as cortisol and increases happiness hormones such as serotonin. Scientific studies also show that hiking has a mood-enhancing effect, reduces stress and helps you to take a break from everyday life.
Hiking also strengthens mental resilience. Being outdoors gives you new perspectives – and not just visually. Nature calms, inspires and activates thought processes. Various sources describe hiking as an effective way to combat everyday stress and harmonise body and mind.
The effects of hiking unfold on several levels: physical (biological), psychological (emotional) and social. This so-called biopsychosocial effect makes hiking a holistic health resource. Physical activity strengthens the immune system, improves sleep quality and stimulates the metabolism. Psychologically, experiencing nature promotes mindfulness, self-efficacy and emotional balance. Socially, hiking together can strengthen a sense of belonging and counteract loneliness - a factor for mental health that should not be underestimated.
Mindfulness and neuroscience: why hiking gets deep under your skin
If you open your senses to every step, the rhythmic breathing and the sounds of the forest, you begin to slow down – both inside and out. Suddenly your own breathing becomes audible, your gaze clearer, your thoughts quieter. This form of conscious perception works like a kind of ‘meditation in motion’ - it gets you out of your head and into the experience.
This effect is particularly powerful when hiking is combined with relaxation techniques such as autogenic training or progressive muscle relaxation. The effect is measurably deeper. The autonomic nervous system switches to rest mode, the body regenerates and mental balance is strengthened.
Neuroscience also confirms this experience: Studies show that spending time in nature significantly reduces the activity of the amygdala (our inner stress centre). At the same time, the prefrontal cortex is activated – the part of the brain responsible for compassion, self-reflection and finding creative solutions. So nature doesn't just calm us down – it makes us smarter, more empathetic and more resilient.
Tips for hiking beginners
Hiking is uncomplicated yet effective – ideal for anyone who wants to integrate exercise into their everyday life. Here are some practical tips for getting started:
- Start with easy tours in your neighbourhood – even flat terrain is great.
- Good shoes are a must - they provide support and prevent injuries.
- Wear comfortable, weatherproof clothing in layers.
- Pack water, snacks and a map or app.
- Slowly increase the duration and altitude metres, listen to your body.
- Hike consciously: take in your surroundings with all your senses.
According to the German Hiking Association, the combination of walking, nature and socialising is ideal for a healthy life.
Hiking retreats for body, mind and soul
At beAnywhere we design hiking as a powerful resource for health and mental balance. Our guided hikes and multi-day relaxation retreats combine exercise in nature with proven relaxation techniques - for lasting regeneration of body and mind.
Through a targeted combination of mindful movement, alpine scenery and relaxation sessions such as autogenic training and progressive muscle relaxation, we deepen the positive effects of hiking. Nature serves not only as a backdrop, but also as an active healing space: the parasympathetic nervous system is activated, stress hormones are reduced and the nervous system is calmed.
Many of our participants report how inner peace, greater clarity and new energy set in after just a few hours. The consciously set impulses during the retreats help to transfer this state into everyday life.
Whether you are looking for a break lasting several days or want to recharge your batteries on a day hike - we offer programmes that are not only inspiring, but also demonstrably good for you. Hike with us – and discover how beneficial exercise in nature really can be.
Conclusion: Hiking is healing - inside and out
Hiking is much more than just exercise. It is a way back to ourselves, to nature and to a healthy balance of body and mind. Whether you go for a leisurely stroll or venture out on a high-altitude trail, you are doing something good for yourself. So: pack your rucksack, lace up your shoes - and off you go.
You want to start hiking but don't know how? At beAnywhere.ch you'll find inspiration, tour tips and guided hike and trail running adventures for every level.
