The phrase “Go take a hike” can be said as a command, insult or as a pending act of pleasure. Military officers once used the idiom as a disciplinary order. It’s also another way of telling someone to get lost or to leave you alone. But far from punishment or dismissal, leisurely walks around a park or a long trek on hilly terrain are widely practiced for recreation, fitness and enjoyment of nature’s delights.
According to Statista, the global database headquartered in Hamburg, Germany, nearly 59 million people in the United States participated in hiking activities at least once in 2021. It was the highest tally in a decade.
A Stanford University study promoted by the U.S. National Park Service noted “quality time” outdoors reduces stress, calms anxiety and can lead to a lower risk of depression and increased sensory perception.
Taking a 20-minute walk helps release endorphins that improve mood. Hiking improves cardiovascular fitness, particularly when practiced on a route that includes hilly sections to increase the heart’s responsibilities. Taking a hike on even slightly undulating or uneven trail surfaces engages the core torso muscles and hones balance skills. Hiking also helps reverse the negative effects of osteoporosis by increasing bone density and slowing calcium loss: A study at the University of Washington found women with osteoporosis who walked for one hour three days per week increased their bone density in the spine and other parts of the body by 6% over a nine-month period.
Individually or in groups, hiking provides a “peaceful escape,” explains the American Hiking Society (americanhiking.org). “It takes us away from the high rises, traffic and constant encroachment of technology (civilization as we know it) into a serene wildness.”
Sandra Friend and John Keatley are hiking experts, prolific authors and publishers of the website Florida Hikes (floridahikes.com). They detail in their comprehensive online presence that Florida has more than 5,000 miles of hikes in two time zones and for enthusiasts of all ages and experience.
Southwest Florida offers varied hiking, from the 2.8-mile out-and-back trek on the Gordon River Greenway in Naples to the 10.5-mile out-and-back Orange River Paddle Route near Fort Myers. Depending upon the season, hiking trails range from dry, well-worn paths to others completely covered with water.
Hiking can be a minimalist activity; expensive equipment isn’t required. But best practices can make the difference between enjoyment and an unpleasant experience.
Not every hike requires the same equipment, but basics include comfortable clothes: lightweight and stretchable pants and shirts (worn in layers in colder weather). Proper shoes, socks, gloves, a hat, hand sanitizer, water, food and identification are essential.
The more strenuous the trek, the longer the list of suggested equipment, a drybag to bear spray, a navigation device to a headlamp and a backpack to Earth-friendly toiletries.
Hiking poles are sometimes overlooked as beneficial tools. Once considered an aid only for the elderly or ill, the lightweight aids are standard equipment for walking and hiking, as well as trekking, backpacking, cross-country skiing and snowshoeing.
“You take loads off your knees,” said Thomas Roiser, founder of Komperdell, the Austrian company whose poles are sold at REI, Peter Glenn and other retail locations in Southwest Florida. “Usually, all of the load goes on your knees. There was a study done about two decades ago detailing that using hiking poles during an eight-hour hike, you take 250 tons of pressure off your knees.”
Trekking poles and hiking staffs (single poles) are standard equipment for many walkers, hikers, trekkers, backpackers and snowshoers. They enhance stability and provide support on all types of terrain.
“When using poles, you walk more upright,” says Roiser. “You compress your lungs less and your stamina will increase. You will be a bit faster uphill. It’s something that a lot of people here in the United States have mentioned as a positive side effect. You should use poles normally, meaning in stride. A lot of people had the same experience, ‘I am not sick; I am not old.’ They’re not thinking about using poles. But whenever people try it out, they say, ‘I’ll keep it.’”
The same sentiment is often conveyed about hiking, from newbies of experienced trail enthusiasts to famed authors.
“And into the forest I go,” said naturalist John Muir. “To lose my mind and find my soul.”
