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You step out of the car, lace up your shoes, and set off. A forest path, birdsong, the scent of damp earth. Two hours later, you’re standing on a peak, your lungs full of fresh air, and your body has exerted more than in any gym session of the week. Hiking is the world’s oldest fitness program – and in 2026, it will finally get the recognition it deserves.

What Hiking Does to Your Body

Hiking isn’t just a walk in the park. As soon as you start ascending, your heart rate increases to the aerobic zone. Your leg muscles work against gravity. Your core stabilizes with every uneven step. And your lungs fill with air that hasn’t been filtered through an air conditioner.

The numbers: 400 to 700 calories per hour, depending on body weight, incline, and pace. On challenging terrain with a backpack, the burn is at the higher end. This is comparable to jump roping or intense swimming – but you’re outdoors, in nature, and time passes quicker than on a treadmill.

A comprehensive review in Frontiers in Public Health (October 2025) systematically evaluated the literature up to 2025. The result: Hiking significantly improves cardiovascular function, lowers the risk of chronic diseases, and strengthens the immune system. The heart muscle becomes stronger, pumps more blood with less effort, reducing pressure on the arteries.

Sources: Frontiers in Public Health (2025), Harvard Health, American Hiking Society

Hiking Benefits the Mind Too

The most exciting insight of recent years: Hiking affects the psyche almost as strongly as professional therapy. The combination of walking rhythm and natural sensory stimulation improves attention, working memory, and cognitive flexibility. Some studies equate the psychological effects with cognitive behavioral therapy or medication.

This sounds big. It is. The explanation: In nature, cortisol levels drop. The monotonous walking motion puts the brain in a state similar to meditation. And the visual expanse – mountains, horizon, open landscapes – activates brain areas that are perpetually understimulated in the city.

Regular hikers report better sleep, less rumination, and more calmness in daily life. These aren’t esoteric promises, but measurable effects documented in peer-reviewed journals. If you’re feeling mentally stuck after winter, a hike can often be more effective than a coaching seminar.

Gear for Getting Started

Shoes (from 80 Euros): The most important piece of equipment. For day hikes on marked trails, lightweight hiking shoes with a good grip and water resistance are sufficient. Low-cut shoes are lighter and more comfortable than high boots. You’ll only need high boots in alpine terrain. Try them on at a specialty store in the afternoon (your feet will be slightly swollen, as they would be during a hike).

Backpack (20-35 liters, from 50 Euros): For day hikes, 20-25 liters is enough. Important: a hip belt that transfers the weight from your shoulders to your hips. Without a hip belt, your neck will start to hurt after two hours.

Clothing (layering system): In spring, the weather can change quickly. Base layer: functional underwear that wicks away sweat. Mid-layer: fleece or a light down jacket. Outer layer: wind and rain jacket. Avoid cotton – it gets wet and stays wet.

What you DON’T need: Hiking poles (only necessary for long tours or knee problems), GPS watch (your phone is enough), expensive outdoor pants (a comfortable pair of sports pants will do). Over-the-top gear is the most common reason why people don’t start hiking – they think they need everything to be perfect first.

“Hiking interventions that combine walking rhythm with natural sensory stimulation improve attention, working memory, and cognitive flexibility. The psychological effects are comparable to cognitive behavioral therapy.”
Frontiers in Public Health, Integrative Review (October 2025)

Five Beginner Hikes in Germany

You don’t need the Alps to start hiking. Every region in Germany has trails perfect for beginners.

Saxon Switzerland – Malerweg (Stage 1): 11 kilometers through sandstone rocks, moderate incline, spectacular views. The first stage from Liebethal to Hohnstein is ideal for a day trip.

Eifel – Traumpfad Berger Schluchten: 11 kilometers with gorges, streams, and forest paths. Well-marked, easily accessible, family-friendly. Perfect for the first Sunday outing in spring.

Black Forest – Feldbergsteig: 12 kilometers around the highest point in the Black Forest. In spring, snow-covered peaks with green valleys. Moderate difficulty, well-signposted.

Harz – Heinrich-Heine-Weg zum Brocken: 16 kilometers, a classic. Rocky ascent, but manageable for beginners with basic fitness. The view from the Brocken rewards every meter of elevation.

Bavaria – Partnachklamm near Garmisch: Short (3 kilometers), but impressive. Through a narrow gorge with roaring water. Particularly spectacular in spring due to snowmelt. Admission: 5 Euros.

Combining Hiking and Training

Hiking doesn’t replace strength training. But it complements any training program perfectly. Those who train in the gym during the week and hike on the weekends combine muscle building with endurance, fresh air, and mental reset.

Specifically: A 15-20 kilometer hike with 500-800 meters of elevation gain is equivalent to a full cardio day. Your leg muscles get a sustained workout, your Zone-2 training happens effortlessly, and your body burns calories for hours after the tour (EPOC effect).

To intensify this: Rucking – hiking with a weighted backpack – increases calorie burn by 30-50 percent and additionally trains your core and back muscles. A backpack with 5-10 kilograms of extra weight is sufficient for beginners.

Title Image Source: Pexels / Andrei Tanase (px:1271619)