Walking's 'sister activity' may burn more calories
Walking is the most popular aerobic physical activity in the United States, with 111 million people hitting the pavement in 2018 as part of their fitness goals.
In addition, walking's sister activity, hiking, enticed 57.8 million Americans to get out on the trails in 2020, a figure that has increased notably since 2014.
Both tick the boxes for getting you moving outdoors, a low-risk activity in a pandemic. But are these two forms of exercise really that different from one another? And if so, which one is better for you?
Walking is generally an exercise that you do outside in an urban or suburban setting, or indoors in a gym on a track or treadmill. Hiking, in contrast, is walking that's done in the outdoors and along natural terrain. You'll usually encounter elevation changes when hiking, but not necessarily when walking.
Both activities are low-impact cardiovascular exercises that can help you manage blood pressure and cholesterol levels. They are also great for your heart, said cardiologist Dr. Fahmi Farah, founder and medical director of Bentley Heart Medical Center in Fort Worth, Texas. "Walking is one of the best workouts for heart health for all ages, including those with heart problems and conditions," she said. "Hiking is also heart-healthy and provides a higher calorie burn in a shorter amount of time." Neither form of exercise is better than the other, according to Farah.
"Both are great at improving heart and lung performance, and both hiking and walking can help you lose weight," said Darryl Higgins, a fitness expert and founder of Athlete Desk, a company that tests and reviews products such as treadmill and bicycle desks.
Which exercise is best for you depends upon your fitness goals and personal preferences. Here are four top considerations to help you determine whether to head out for a stroll or a hike.
Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.
You want to burn the most calories: Go for a hike
The number of calories you can torch on a hike versus a walk mainly depends upon how much you weigh, the trail grade and how much weight you're carrying on your back. Other factors include the weather, your age and sex, and the ruggedness of the terrain.
While you can burn around 100 calories per mile walking, you can easily double that figure when hiking. And if you strap a heavy pack on your back and tackle steep, arduous terrain, that number can soar to well over 500 calories per hour.
Don't have time to drive to a trail? Then strike out on an urban hike, where you load up a backpack and walk around a hilly neighborhood. If you use trekking poles and move at a brisk pace, the arm movement adds intensity to your aerobic workout, helping to increase your calorie burn, according to the Mayo Clinic.
You want the least expensive option: Take a walk
Walking is free. Just put on some comfy, loose-fitting clothing and supportive shoes, then head out the door. There really isn't much more to it, but watch the video above for some expert tips on proper form. Hiking can be as low-cost as walking if you've got easy access to a trail and are only heading out for a short jaunt. But that's not typically the case.
Hiking often requires driving to a trail, which may be several hours away and require a user fee. And while you may be able to get away with hiking in the same clothes you use for walking, you're better off wearing duds specifically made for trekking, such as trail shoes, hiking pants and breathable layers. You'll also need at least some specialty gear, such as a backpack, trekking poles, and a water bottle or bladder. And if you're backpacking, be prepared to potentially shell out hundreds of dollars for additional gear such as a tent, sleeping bag and camp stove.
You want the safer activity: Take a walk
While hiking isn't a dangerous activity per se, it carries risks. "Hiking can be strenuous," Higgins said. "It may not be ideal for beginners unfamiliar with uneven terrain."
Trip and fall on a rocky, root-filled path, and you could end up with a sprained ankle or broken bone. And there are the various insects and critters out in the woods, which range from pesky mosquitoes to the potentially life-threatening snakes, bears or cougars. Cell service is often spotty or nonexistent on the trail, too, so if you run into trouble, it might be hard to summon help.
Walking, in contrast, is much safer. Sure, you can still sprain an ankle while stepping off a curb. But if you do, help is nearby. If the weather turns nasty? You can call a friend for a ride or hail a cab. Perhaps the biggest concern comes with walking after dark. If this is your preferred time, make sure to wear reflective clothing and be aware of your surroundings. And don't head out alone in the wee hours of the morning.
You want to de-stress: Go for a hike
Both walking and hiking help dial down stress and anxiety, as do most forms of physical activity. Exercise is also great at improving alertness and concentration, lessening fatigue and boosting your overall cognitive function, according to the Anxiety & Depression Association of America. But hiking delivers additional calming benefits because it's done out in nature.
Scores of studies over the years have linked being in the great outdoors with mental well-being. A mere 10 minutes out in a natural setting increased happiness and lessened physical and mental stress, according to a 2020 Cornell University study. And a 2018 study published in Archives of Psychiatric Nursing showed that when people were out in nature, they became calmer, plus developed a sense of community, shared purpose and belonging.
If you're not able to go on a hike but could use a big dose of calm, walking outside around town or in a local park is still better than walking in the gym. But if you can wander through the woods, do it.
Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.
步行的“姐妹活动”可能会燃烧更多卡路里
步行是美国最受欢迎的有氧运动，2018 年有 1.11 亿人在人行道上跑步，作为他们健身目标的一部分。
此外，步行的姊妹活动远足在 2020 年吸引了 5780 万美国人踏上步道，这一数字自 2014 年以来显着增加。
两者都勾选了让您在户外活动的方框，这是大流行中的低风险活动。但这两种锻炼方式真的有那么大的不同吗？如果是这样，哪个更适合您？
步行通常是您在室外城市或郊区环境中进行的锻炼，或者在室内健身房的跑道或跑步机上进行的锻炼。相比之下，徒步旅行是在户外和自然地形上进行的步行。远足时您通常会遇到海拔变化，但步行时不一定。
这两项活动都是低影响的心血管锻炼，可以帮助您控制血压和胆固醇水平。德克萨斯州沃思堡 Bentley 心脏医疗中心的创始人兼医学主任心脏病专家法赫米·法拉 (Fahmi Farah) 博士说，它们对您的心脏也很有好处。 “步行是对所有年龄段的心脏健康最好的锻炼之一，包括那些有心脏问题和状况的人，”她说。 “徒步旅行也有益于心脏健康，可以在更短的时间内燃烧更高的卡路里。” Farah 表示，两种锻炼方式都不比另一种更好。
“两者都非常擅长改善心肺功能，远足和步行都可以帮助你减肥，”健身专家兼 Athlete Desk 的创始人达里尔希金斯说，Athlete Desk 是一家测试和审查跑步机和自行车桌等产品的公司。
哪种运动最适合您取决于您的健身目标和个人喜好。这里有四个主要考虑因素，可帮助您确定是出去散步还是远足。
重要提示：在开始任何新的锻炼计划之前，请咨询您的医生。如果您感到疼痛，请立即停止。
你想燃烧最多的卡路里：去远足
远足和步行时可以燃烧的卡路里数量主要取决于您的体重、步道坡度以及您背上的重量。其他因素包括天气、您的年龄和性别以及地形的崎岖程度。
虽然您每英里步行可以燃烧大约 100 卡路里的热量，但您在徒步旅行时可以轻松地将这个数字翻倍。如果您背上沉重的背包并应对陡峭、艰巨的地形，这个数字会飙升至每小时 500 卡路里以上。
没有时间开车到小道上？然后开始一次城市徒步旅行，在那里您背上背包并在丘陵社区周围走走。根据梅奥诊所的说法，如果您使用登山杖并以轻快的速度移动，手臂运动会增加有氧运动的强度，有助于增加卡路里燃烧。
你想要最便宜的选择：散步
步行是免费的。穿上一些舒适、宽松的衣服和支撑性的鞋子，然后出门。确实没有更多内容，但请观看上面的视频，了解有关正确形式的一些专家提示。如果您可以方便地前往小径并且只是短途旅行，那么徒步旅行的成本可能与步行一样低。但通常情况并非如此。
徒步旅行通常需要开车到一条小径上，这条小径可能需要几个小时的路程，并且需要支付用户费用。虽然您可能可以穿着与步行相同的衣服进行徒步旅行，但最好穿专为徒步旅行设计的破旧衣服，例如越野鞋、登山裤和透气层。您至少还需要一些特殊装备，例如背包、登山杖和水瓶或水囊。如果你是背包客，准备好花数百美元购买额外的装备，比如帐篷、睡袋和野营炉。
您想要更安全的活动：散步
虽然徒步旅行本身并不是一项危险的活动，但它存在风险。 “徒步旅行可能会很费力，”希金斯说。 “对于不熟悉不平坦地形的初学者来说，这可能并不理想。”
在崎岖不平、布满根部的小路上绊倒并跌倒，最终可能会扭伤脚踝或骨折。树林里有各种各样的昆虫和小动物，从讨厌的蚊子到可能危及生命的蛇、熊或美洲狮。手机服务在路上也经常不稳定或不存在，所以如果遇到麻烦，可能很难寻求帮助。
相比之下，步行要安全得多。当然，您在走下路边时仍然可能扭伤脚踝。但如果你这样做了，帮助就在附近。如果天气变坏？你可以叫朋友搭车或叫辆出租车。也许最大的担忧来自天黑后的步行。如果这是您的首选时间，请务必穿反光衣服并注意周围环境。并且不要在凌晨单独出门。
你想减压：去远足
步行和远足都有助于减轻压力和焦虑，大多数形式的体育活动也是如此。根据美国焦虑与抑郁协会的说法，锻炼还可以提高警觉性和注意力，减轻疲劳并增强整体认知功能。但是徒步旅行提供了额外的镇静好处，因为它是在大自然中完成的。
多年来的大量研究将户外活动与心理健康联系起来。根据康奈尔大学 2020 年的一项研究，在自然环境中仅 10 分钟即可增加幸福感并减轻身心压力。 2018 年发表在《精神科护理档案》上的一项研究表明，当人们在大自然中时，他们会变得更加平静，并且会形成一种社区感、共同目标和归属感。
如果您无法远足，但可以保持冷静，那么在城外或当地公园散步仍然比在健身房散步要好。但是，如果您可以在树林中漫步，那就去做吧。
