On the road in the world's largest gym

Hiking – a true source of energy for body and mind

German hikers cover approximately 3.6 billion kilometers annually, both at home and abroad. A total of 370 million day trips involving hiking are undertaken each year. The German forest, until recently considered an exclusive habitat for the over-60s, has been overrun for several years now by hordes of young, trend-conscious city dwellers. On 16,000 kilometers of well-marked German hiking trails, young and old, adults and children, walk away their stress – and their numbers are constantly growing. Almost 40 million hikers have already been discovered in Germany.

Despite the enthusiasm for outdoor activities, beginners in particular should heed a few tips to ensure their hiking adventure doesn't end in pain. Even though it might look easy, sports medicine experts strongly advise against simply setting off on a hike without preparation. Beginners – just like experienced hikers – should only embark on a tour if they are well-prepared . Route planning , proper hiking technique , and the right equipment are especially important.

Hiking – the health sport

While the time difference between walking and hiking is smaller than you might think—walking takes an average of 1 hour and 22 minutes, hiking 2 hours and 39 minutes—real hiking is not just a longer stroll, but a genuine endurance sport with countless health benefits .
Hiking strengthens the cardiovascular system, boosts metabolism, and increases lung capacity. Furthermore, exercising outdoors strengthens leg muscles, bones, joints, and intervertebral discs. And let's not forget: hiking burns 60 to 80 calories per kilometer.

Hiking properly

For the first few kilometers, sports medicine experts recommend a moderate pace . A good rule of thumb is: if you can still comfortably hold a conversation, the speed is ideal. This prevents the body from being overtaxed and allows it to gradually adapt to the exertion of the hike. Those who want to specifically train their endurance can then slowly increase their speed. As with other endurance sports, the following also applies to hiking: the maximum heart rate of 180 beats per minute minus your age should not be exceeded for an extended period.

If the technique is also correct, hiking becomes even gentler and healthier: The smooth rolling motion of the foot from heel to ball is particularly important. Those who follow these basic rules can effectively strengthen their joints, muscles, and cardiovascular system with just two to three half-hour hikes per week.

Pavalache Stelian, Dušan Zidar