Mountain hiking - why is it worth it? How to prepare properly?
Mountain hiking is not only a great way to spend your free time, but also an investment in your physical and mental health. It is an opportunity to oxygenate your body, improve your fitness and strengthen your immunity. Mountain hiking also takes your mind off everyday worries and reduces stress.
In this article you will learn why you should walk in the mountains and the health benefits of doing so. We will also suggest where to start mountain hiking and what equipment to take with you. Finally, we will provide answers to questions that are often asked by those interested in mountain hiking.
Why hike in the mountains?
Mountain hiking is beneficial for our body and psyche. The activity helps to strengthen muscles and bones, improve heart and lung capacity and improve mood.
Many people also choose to walk in the mountains because it aids weight loss. The amount of energy burned on the trail depends on the pace of walking, the slope of the terrain, the distance, and the total elevation gain, among other factors. The more difficult and steep the trail, the more energy you will burn to complete it. Similarly, if you have a heavy backpack — you will burn more calories because you will have to put more effort into marching.
Mountain hiking - benefits and effects
Mountain hiking is a form of physical activity with many health and wellbeing benefits. Here are some of the most important effects of mountain hiking:
- strengthening the cardiorespiratory system,
- improving condition and muscle strength,
- strengthening of bones and joints,
- weight loss and fat reduction,
- improving motor coordination,
- strengthening of the immune system,
- improving sleep quality,
- reducing stress and improving well-being.
Where to start mountain hiking?
If you are beginning your adventure with mountain expeditions, remember an important rule - start with easier trails and gradually move on to more demanding ones. Don't rush into grueling multi-day trails right away. If you set the bar too high at the beginning, you may encounter difficulties that will discourage you from the start. It's better to start easy and steadily increase the level of difficulty.
Here are some tips to consider:
- Start with easy trails – choose shorter and less demanding routes to start with.
- Gradually increase the level of difficulty – choose increasingly difficult routes as you gain experience.
- Plan your route carefully – get ready, familiarize yourself with maps and determine the walking time and rest areas. Remember that not only the distance is important, but also the total elevation gain – the greater the elevation gain, the more difficult the route.
- Check the weather forecast and important announcements – check the weather conditions and any warnings before heading to the mountains.
- Take care of the right equipment – choose the right clothing, comfortable footwear and necessary accessories.
How to prepare for mountain hiking? - a few words about equipment
An important part of mountain hiking preparation is completing the right equipment. Below is a list of basic and additional items to take with you on a mountain hike:
List of essentials:
- comfortable trekking shoes,
- appropriate clothing,
- trekking backpack,
- first aid kit,
- flashlight,
- map and compass/GPS,
- phone,
- water and food supplies.
List of additional items:
- powerbank,
- compact binoculars,
- pocket knife or multitool,
- fire source,
- trekking poles,
- sunscreen,
- rescue whistle.
The above is an example and should always be adapted to the type and length of route and prevailing conditions.
Read our advice on what to take on a trip to the mountains. In it, we have described in detail what should be included in the equipment.
Mountain hiking - frequently asked questions and answers
In this part of the article, we provide answers to questions frequently asked by people who want to hike in the mountains and have some doubts. Contrary to what you might think, quite a few of them come up, and we have selected those questions that are asked most often.
Mountain hiking while pregnant - is it a good idea?
Pregnancy doesn't have to mean giving up mountain hiking! If it runs without complications, mountain hiking can be a great way to oxygenate your body and keep fit. The Polish mountains are suitable for mountain hiking during pregnancy. All peaks are lower than 2,500 meters above sea level, which is a safe limit that should not be exceeded during this period.
However, remember to consult your doctor before hitting the trail. They will evaluate your individual situation and possible risks, after which they will give you the green light that you can hike in the mountains while pregnant or recommend other forms of activity.
Can you hike in the mountains at night?
You can hike in the mountains at night, but not in all cases. It is always a good idea to read tourist notices if you are planning a night hike.
For example, in the Tatra Mountains, it has been prohibited for more than a decade to hike the trails of the Tatra National Park from dusk to dawn during certain months of the year.
Can you dog walk in the mountains?
You can dog walk in the mountains, but not everywhere and with certain rules. Free dog walking is possible primarily on trails outside the national parks, such as in the Owl Mountains and the Jizera Mountains.
Some national parks also allow dogs, but under certain rules. The basic requirement is to keep your dog on a leash during the entire hike.
It is worth noting that permission to enter a national park with a dog does not mean free movement throughout its territory. As a rule, this applies only to selected trails, not all of them. For this reason, you should check the website of the national park in question to see which trails are designated for people with dogs.
Mountain hiking clothing and equipment offer at MILITARY.EU
MILITARY.EU offers a wide range of clothing and accessories for mountain hiking. Among them are trekking boots with a high or low upper. We also offer trekking backpacks made of durable and lightweight materials.
Our offer includes: jackets, trousers, fleece or sweatshirts to complete your outfit in the mountains. We also offer numerous accessories such as scarves, balaclavas as well as sunglasses and UV filters. There is also freeze-dried food to choose from, as well as various energy snacks.
