Take a Hike: Why Hiking Is the Perfect Blend of Exercise and Active Recovery

South Island, New Zealand

We all have those days—maybe your legs are toast from yesterday’s heavy squats, or your motivation to hit the gym is… somewhere out in the woods. That’s exactly where you should go.

Hiking is one of the most underrated forms of movement. It’s exercise without the barbell, active recovery without the foam roller, and a mental reset without the yoga mat. Whether you’re chasing PRs or just trying to stay consistent with movement, hiking can play a powerful role in your training routine.

Why Hiking Works for Both Exercise and Recovery

1. It’s Low-Impact on the Joints (But High Reward for the Heart) Hiking keeps you moving in a steady, low-impact way—especially on moderate terrain. It gives your body a break from high-intensity workouts while still engaging your cardiovascular system.

2. Active Recovery That Doesn’t Feel Like “Recovery” Instead of dragging yourself through a mobility circuit or forcing yourself onto the assault bike at 60%, you’re climbing a trail, breathing fresh air, soaking in the views—and getting in plenty of gentle movement and blood flow. Your muscles love it even if it doesn’t feel like “training.”

3. Builds Endurance and Stability Inclines, uneven terrain, and elevation shifts challenge your lungs, ankles, glutes, and core in ways that gym floors can’t replicate. You’re training balance, proprioception, and stabilizer muscles—all essential for athletic longevity.

4. It’s a Mental Reset Let’s be honest—sometimes it’s not the body that’s tired, it’s the brain. Nature has a way of clearing the mental clutter. Hiking gives you a chance to unplug, reflect, breathe deeper, and return to your workouts refreshed.

5. Burns Calories, Builds Capacity Don’t underestimate how much work your body is doing on the trail. Depending on the terrain, elevation, and your pace, hiking can burn 300–600 calories per hour, all while keeping you in a low-to-moderate intensity zone ideal for fat burning and aerobic development.

Top 5 Things to Bring on Your Hike

Whether you're heading out for a quick local loop or a full-day adventure, pack smart so your body stays fueled and your recovery stays on track.

1. Hydration Pack or Water Bottle Muscle recovery, joint health, and energy all rely on hydration. Bring more water than you think you’ll need.

2. Protein-Packed Snack Fuel your recovery with a high-protein, whole food snack like beef jerky, hard-boiled eggs, a protein bar, or trail mix with nuts and seeds.

3. Good Footwear Ditch the old running shoes. A solid pair of hiking boots or trail runners with ankle support will keep your knees and joints happier—especially on uneven terrain.

4. Layers and Sun Protection Even a short hike can expose you to changing weather. Pack a lightweight layer, hat, and sunscreen to stay protected and comfortable.

5. Mini First Aid Kit or Emergency Essentials A few band-aids, electrolyte tabs, and a backup light source can turn a misstep into a minor inconvenience instead of a disaster.

If you’re looking for a way to stay active on your rest days, recover smarter, and connect with something bigger than the inside of your gym—get outside. Hike for your body. Hike for your mind. Hike because movement doesn’t always have to mean lifting heavy.

And who knows? That trail might just be your secret weapon for better performance when you do get back under the barbell.