To elevate your exercise routine, take a hike

September is often an ideal time to go hiking, after the crowds, heat, and insects of summer have died down a bit. You can choose a location that suits your abilities, whether that's a tree-lined path near your home or a more challenging trail in a state or national park. And compared with brisk walking, hiking gives you a little more bang for your buck in terms of health-related benefits, says Dr. Luke Apisa, an emergency medicine physician who recently completed a fellowship in wilderness medicine at Harvard-affiliated Massachusetts General Hospital.

"Hiking on uneven terrain is an efficient way to build muscles in your lower body, which helps improve stability and balance," he says. Hiking uphill works the muscles in your hips and buttocks, while going downhill builds up the quadriceps, the muscles in the fronts of your thighs. Plus, a route that includes some gain in elevation will force your heart to work harder, which boosts cardiovascular fitness without requiring you to jog or run. If you have any joint-related issues in your knees or hips, walking on a trail is far less taxing than running on pavement.

Pick up some poles

Using trekking poles (also called hiking poles) when you hike can also reduce strain on your knees and ankles. "Poles allow you to offload some of the pressure on your legs, especially when you're going downhill, which can be jarring to the knees without extra support," says Dr. Apisa, who used trekking poles himself while running the Everest Marathon in May 2023. Trekking poles, which have sharp metal tips that work well on rocky, uneven, and mountainous terrain, enhance your stability and reduce your risk of falling.

Trekking poles are similar to Nordic or walking poles, most of which come with attachable rubber tips for use on concrete or asphalt. While trekking poles have loose wrist straps, Nordic poles have special glove-like straps that allow you to use your palm to help propel yourself forward as you stride.

Using poles of any type, but especially Nordic poles, adds an upper-body workout to your hike, toning your arms, shoulders, and back. That translates to a higher heart rate and increased calorie burn, although you won't necessarily feel like you're working any harder than walking without poles, research suggests. Consider purchasing your poles at a store specializing in outdoor gear, where an employee can advise you on the best poles for your purposes, help you adjust the height, and give you a quick primer on their use.

Natural stress relief

The restorative and stress-relieving powers of being outside in nature are yet another potential benefit of hiking. Spending time in green space — nature preserves, woodlands, and even urban parks — may ease people's stress levels, according to several small studies. The traditional Japanese practice of shinrinyoku, or "forest bathing," encourages people to experience the pleasures of being in nature. Research suggests the practice improves health and well-being and even appears to reduce levels of the stress hormone cortisol compared with being in urban environments. Chronic stress contributes to high blood pressure and heart disease risk, so anything you can do to counteract stress is likely helpful.

High-altitude hiking

What about ascending to high elevations while hiking? The higher you go in altitude, the less oxygen you take in with each breath. Your body responds by raising your heart rate and the amount of blood pumped with each beat. This temporarily boosts blood pressure. Fully adapting to the lower oxygen level can take several weeks.

If you are generally healthy and your blood pressure is under good control, a good rule of thumb is to go no higher than 8,000 feet in the first leg of the trip and stay there for at least one night. Take it easy for a day or two before any strenuous hiking, and pay attention to how you feel. If you're feeling fine, then you should be okay to go 1,000 to 2,000 feet higher each day. But if you have heart or lung disease, check with your physician for more specific advice before traveling to a high-altitude destination, Dr. Apisa advises.

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