Physical Benefits Supported by Research

Stronger heart and lungs
A study titled Trekking exercise promotes cardiovascular health and fitness benefits in older obese women showed that regular trekking sessions (three times per week, 90 minutes each) over 12 weeks significantly reduced body weight and systolic blood pressure in obese women.

Lower blood pressure and improved metabolic health
A systematic review on outdoor walking groups found significant reductions in both systolic and diastolic blood pressure, lower BMI, improved VO₂ max, and overall better physical fitness. Source

Benefits even for occasional trekkers among the elderly
The study Effect of weekly hiking on cardiovascular risk factors in the elderly showed that after nine months of weekly hikes, elderly participants with hypertension experienced lower systolic blood pressure. Source

Mental Benefits and the Role of Nature

Stress reduction – cortisol and psychological markers
The study Combined Effect of Walking and Forest Environment on Salivary Cortisol Concentration found that just 15 minutes of walking in a forest significantly lowered cortisol levels compared to walking in urban areas. Source

A broader review, Effect of nature exposure on perceived and physiologic stress, confirmed that exposure to natural environments reduces both subjective stress and physiological stress markers (e.g., blood pressure, heart rate variability).  Source

Enhanced well-being, mindfulness, and self-efficacy
The study Mental health benefits of outdoor adventures: Results from two pilot studies found that multi-day hiking and outdoor adventure programs increased life satisfaction, happiness, and mindfulness while reducing stress and time pressure. Source

Improved quality of life for sedentary individuals
A randomized controlled trial (Long-Term Effects of Mountain Hiking vs. Forest Therapy on Physical and Mental Health – ANKER study) demonstrated that trekking and outdoor exposure significantly improve quality of life, mood, life satisfaction, and perceived health control in people with sedentary lifestyles. Source

Why the Mountains Amplify These Effects
 
High altitudes challenge the cardiovascular and respiratory systems even more, stimulating adaptation to lower oxygen levels.
 
Mental effectsare deeper when one spends extended time away from civilization, technology, and daily stressors. Silence, awe, and natural beauty amplify the therapeutic impact of trekking.

Conclusion

Trekking is a scientifically supported way to strengthen both body and mind:
- it lowers blood pressure, weight, and cardiovascular risks,
- it reduces stress hormones and boosts mood,
- it reconnects us with nature in ways that modern life often denies.

Whether it’s a short forest hike or a multi-day mountain trek, every step leads you toward a healthier, calmer, and stronger self. 


See you in the mountains guys 🙂

Michal Gabriž