Immediately, the muscles will be strengthened, endorphins will be produced which reduce anxiety, depressive states and stress, you will be filled with vitamin D, essential for bone health, especially when you are exposed to the sun. Cognitive functions also improve because the mind is freer and more reactive. Ideal activity also for diabetics: with hiking and trekking you keep your body weight under control, also reducing blood cholesterol levels.
such as hiking, or walking in the forest or mountains, can increase and promote the retention and thickness of gray matter in important regions of the brain, such as the hippocampus and prefrontal cortex. This type of walking in nature, at a regular pace, supports the health of blood vessels. About 15-20% of the blood pumped from the heart goes to the brain, even though the brain takes up only 2-3% of the body mass. Training also prevents the loss of total brain volume that occurs with age. After the age of 40, in fact, we lose 1% of our brain matter. Hiking and trekking clearly benefit the brain and stimulate cognitive functions against brain deterioration.
These positive changes are accompanied by an increase in brain-derived neurotrophic factor (BDNF), a protein essential for healthy cognitive function. Hiking is also an opportunity to hone new skills, which involve neuroplasticity or the ability of the nervous system to accommodate new requests and information, a kind of vital superpower of the nervous system.
or a treadmill is not cognitively involved: the movements are automatic. But when hiking or trekking in the forest or other wilderness it is necessary to activate the brain areas of memory and the attention threshold increases with each step. While the act of training itself supports the brain, the sights, sounds and even smells of nature also have a positive influence. A 2020 study suggests spending time in nature changes signals in the brain and promotes relaxation. . Brain waves have been shown to decrease in the prefrontal cortex compared to walking in urban environments. When people walk in nature they tend to transfer neural signals associated with making fewer decisions and relaxation. Any relief from stress, which affects both memory and on mood, it will likely have positive effects on the brain.
To promote relaxation and fight anxiety, you can also try anti-anxiety breathing techniques.
, you choose the type of route. The paths are usually classified as tourist, excursion and equipped. In general, hiking requires adequate physical preparation and it is therefore preferable to start with simple flat walks - not particularly long - and then gradually increase the difficulty and the difference in height.The right equipment
Wear layers suitable for the weather and made with breathable and breathable fabrics, such as silk, wool or synthetics (no cotton) to stay warm and dry.
What to put in the hiking backpack:
- a map (Google Maps doesn't count)
- a headlamp
- Sun protection
- first aid supplies
- a knife
- priming materials
- an emergency shelter, such as a tent or space blanket
- extra food
- extra water
- a change of clothes
Useful tips
During the journey it is important to hydrate at regular intervals so as not to have energy drops. During the walk it is recommended to consume snacks such as bars, cereals, chocolate. If you are not an expert in hiking it is recommended to go in a group, perhaps with someone who already knows the route or who is used to doing this activity, in order to learn as much as possible techniques and tips to keep in mind for future routes.During the first hikes it is important not to underestimate physical fatigue: gradually increase distance and elevation to avoid fatigue or injury and obtain the maximum cerebral benefits from hiking in the long term.
