Hiking For Health

Hiking offers a wide range of medical and holistic benefits for women, including improved physical health, enhanced mental and emotional well-being, and hormonal balance support.

Benefits:

Cardiovascular health

Bone density (crucial as we age and estrogen levels decline)

Muscle strength and balance

Weight Management and Diabetes control

Improved sleep

Enhanced immune function

Arthritis management

Stress and anxiety reduction

Mood enhancement

Increased self-esteem and confidence

Mental clarity and creativity

Social connection

Mindfulness and spiritual connection

Hormonal health support

Did You Know?

- We experience similar rates of musculoskeletal injuries as men, but face distinct gender-specific medical issues - like menstrual cycle changes and a higher risk of bone mineral density loss during long-distance hikes.

- Hiking for just 30 minutes per day, reduces chances of a stroke by 20-40%.

- Hiking is a form of weight training.

Studies:

A randomised, controlled clinical trial (ANKER-study) investigating the effects of ‘green exercise’ found that women were most visible in the physiological outcomes (hemopoietic system, aerobic capacity, skeletal muscle mass and hydration) of hiking. While a Stanford-led study found quantifiable evidence that walking and hiking in nature led to a lower risk of depression.

Expert Tip:

Carry a backpack load limit of around 30% of your body weight to minimise changes in posture, exertion, and upper body discomfort.

Local Recommendations:

- The Otter Trail

- Drakensberg Amphitheatre hike

- Robberg Hiking Trail

- Table Mountain National Park like Lion’s Head and Platteklip Gorge

- The Dolphin Trail

- Whale Trail in De Hoop Nature Reserve

Safety:

Hike or trail in groups (join tribes like Chicks Who Trail/ Hike) and remember to pack navigation gear, sun protection, insulation, illumination, first aid, fire starter, knife & gear repair, extra food & water and an emergency shelter. Before heading out, inform someone about your plans, including your destination and expected return time. Always check the weather forecast before and during a hike.

www.sanalifestyle.co.za

Photo: ZNDoyle

ZN Doyle