Engaging in hiking is a fantastic method to remain physically active while immersing yourself in the beauty of the natural world. Many individuals venture onto trails or pathways for a few hours, although extended journeys can span several days or even weeks. The intensity of the hike can vary significantly, influenced by factors such as the ruggedness of the terrain, as well as the surrounding temperature and weather conditions.

You might be curious about the caloric expenditure associated with hiking, particularly in comparison to other forms of exercise like walking or running. This article will delve into the number of calories burned during both casual and vigorous hiking activities.

Calories Burned While Hiking

The number of calories burned during hiking varies widely based on several factors, primarily your body weight and the gradient of the trail — which refers to how steep the path is. Understanding these elements can help you gauge your energy expenditure effectively.

Below is a table that provides an estimate of calories burned per hour based on body weight and trail grade, assuming an average walking speed of 2.9–3.5 mph (4.7–5.6 kph):

A trail gradient of 1–5% is considered mild, while slopes of 6–15% are categorized from moderate to steep. Some hiking trails may even reach gradients as high as 35%, which can significantly increase calorie expenditure. To better understand how different trail grades feel, consider gradually increasing the incline on a treadmill. Additional factors influencing calorie burn include the weight of your backpack, environmental temperature, as well as your age and gender.

Ultimately, the total calories burned while hiking is primarily determined by your body weight and the trail gradient you choose. Opting for a trail with a steeper incline will enhance your calorie burn per hour.

Hiking, Walking, and Running: A Comparative Analysis

Both walking and running are popular outdoor activities that numerous individuals engage in to maintain fitness and enhance calorie expenditure.

Calories Expended While Walking

Although walking can occasionally involve hilly terrains, it is predominantly performed on flat surfaces. This means that, even at a brisk pace, you will typically burn fewer calories while walking compared to hiking. However, several factors including the type of terrain, ambient temperature, and individual characteristics such as weight, age, and sex also play a significant role in calorie burn.

The following table illustrates the calories burned per hour for hiking at a gentle gradient of 1–5% — assuming a moderate speed of 2.9–3.5 mph (4.7–5.6 kph) — in comparison to walking on level ground at an average pace of 3 mph (4.8 kph) or at a brisk pace of 4.0 mph (6.4 kph).

Hiking generally results in higher calorie expenditure due to the steeper and more variable nature of trails compared to typical walking paths, residential streets, or sidewalks. However, if hiking trails are not available, walking on steep inclines can provide a similar intensity to hiking.

Calories Burned While Running

Similar to walking, running predominantly takes place on flat surfaces. The calories burned are influenced by factors such as individual weight and running speed. Data from a fitness application indicates that the average global running speeds are approximately 6 mph (9.7 kph) for females and 7 mph (11.3 kph) for males.

The following table compares calories burned over a 30-minute duration while hiking at a gentle gradient of 1–5% — at a moderate pace of 2.9–3.5 mph (4.7–5.6 kph) — against running on flat ground at the average speeds for women and men specified above.

As demonstrated, running can burn approximately twice the calories as hiking within a 30-minute timeframe. However, many individuals tend to hike for extended durations compared to their running sessions. Consequently, the total calories burned during a hike can be similar to, or even exceed, those burned during a run.

Ultimately, the calories burned while walking or running are contingent on body weight and speed. Generally, hiking results in fewer calories burned than running, yet more than walking.

Advantages of Hiking

Engaging in hiking provides numerous health benefits that can significantly enhance your overall well-being.

Weight Management

The number of calories burned during hiking varies based on the duration and difficulty of the trail, potentially leading to substantial calorie expenditure. Consequently, when combined with a balanced diet, hiking can be an effective aid for weight management. However, factors such as weather conditions, available free time, and proximity to hiking trails might limit how frequently one can partake in this activity, making it a less viable long-term weight loss strategy for some individuals. Nonetheless, adjusting the incline of a treadmill to 5% or more can mimic the intensity of a challenging hike. Additionally, consider incorporating steep sidewalks or hills into your walking routine.

Additional Advantages

Hiking in natural environments offers unique benefits that are often absent in indoor treadmill workouts. Research indicates that hiking in mountainous regions enhances mood, promotes feelings of tranquility, and reduces anxiety more effectively than indoor walking on a treadmill. Further studies corroborate these findings, suggesting that exercising outdoors in natural surroundings may yield superior mental health benefits compared to indoor physical activities. Regardless of the setting, hiking or walking on an incline can also contribute to building lower body strength, which is crucial for maintaining mobility and preventing injuries as one ages.

The Bottom Line

The number of calories expended while hiking is influenced by various factors, including your body weight, the incline of the terrain, the length of your hike, as well as additional elements like the weight of your backpack and environmental conditions such as temperature. Generally speaking, hiking is more effective at burning calories compared to walking due to the more challenging and elevated paths involved. However, when looking at calorie expenditure, hiking typically burns fewer calories than running over a similar half-hour period. This enjoyable form of outdoor activity comes with a range of benefits, contributing positively to weight management, enhancing mental well-being, and building lower body strength.