Take a Hike: Discovering Happiness on the Trail


Why Start Hiking? The Life-Changing Benefits

Before we dive into the how-to’s, let’s talk about why hiking is worth your time. Beyond the obvious Instagram-worthy photos, hiking offers incredible benefits:

Physical Health Benefits: Strengthens your heart and lungs. Builds leg and core strength. Improves balance and coordination. Burns 400-700 calories per hour. Reduces blood pressure and cholesterol. Improves bone density through weight-bearing.

Mental Health Benefits: Reduces stress and anxiety. Improves mood and self-esteem. Enhances creativity and problem-solving. Provides digital detox opportunities. Creates a sense of achievement.

Social and Lifestyle Benefits: Connects you with like-minded people. Encourages family bonding time. Develops outdoor skills and confidence. Creates lasting memories and stories.

Step 1: Assess Your Current Fitness Level Honestly

Here’s the thing nobody talks about: Your first hike shouldn’t be Mount Everest. The same way your first run shouldn’t be Ironman. I’ve seen too many eager beginners bite off more than they can chew, only to end up exhausted, defeated, or sometimes even injured.

Quick Fitness Self-Assessment: Can you walk for 30 minutes without getting winded? Do you regularly engage in any physical activity? Have you done any hiking or backpacking before? Do you have any health conditions or injuries?

If you’re starting from zero fitness: Begin with flat, paved trails or nature walks. Build up your endurance with 20-30 minute walks several times a week before attempting actual hiking trails. If you’re moderately active: You can probably handle beginner trails under 3 miles with minimal elevation gain. If you’re already fit, you might be ready for longer or more challenging trails, but don’t skip the other preparation steps.

Step 2: Find Your First Trail (The Right Way) Choosing your first hiking trail is crucial. Too easy, and you might be bored or uninspired. Too hard, and you might never want to hike again. Here’s how to find that sweet spot:. 

Beginner-Friendly Trail Characteristics: Distance: 2-5 miles total.

Elevation gain: Less than 500 feet Trail type: Well-maintained, clearly marked.

Difficulty rating: Easy to moderate.

Loop vs. out-and-back: Either works, but loops offer more variety.

Crowds: Popular trails are better for beginners (safety in numbers).

Yes, these are all subjective, but if you already know your level, and these seem too easy, you may not be a beginner and you might just be wasting your time reading this chapter. You might want to look at some of the tougher hikes instead.

Check Hiking difficulty Calculator: Find Your Perfect Trail Difficulty

To start, I suggest focusing on a day hike. A hike where you set-out ant come back the same day.

More details on day hikes: Day Hiking 101: Planning, Gear, and Trail Etiquette for success.

Best Resources for Finding Trails: AllTrails alltrails.com (Most Popular); Detailed trail maps and reviews; Photos from recent hikers; GPS tracking capabilities; Difficulty ratings and stats; Download offline maps

Local Resources: park websites; National forest service sitesLocal hiking clubs and groups; REI store recommendations; Visitor centers and ranger stations

What to Look for in Trail Reviews: Recent trip reports (within 3 months); Current trail conditions; Parking availability; Water sources or restroom locations; Any special permits required

Essential Gear for Beginner Hikers

By far the biggest mistakes new hikers make is either over-packing or under-packing. You don’t need to spend a fortune, but having the right basics makes a lot of the difference. Also, if you want a more in depth dive into hiking gear, check The Ultimate Hiking Gear Guide.

The Must-Have Essentials (Don’t Skip These):

Navigation: Phone with offline maps downloaded; Physical map of the area (backup); Compass (and know basic usage).

Sun Protection: (SPF 30+); Sunglasses; Hat with brim.

Insulation/Extra Clothing: Extra layer (even on warm days);  Rain jacket or poncho; Extra socks

Illumination: Headlamp or flashlight; Extra batteries.

First Aid: Basic first aid kit;  Personal medications; Blister treatment. 

Fire: Waterproof matches or lighter; Fire starter.

Repair Tools: Duct tape; Multi-tool or knife.

Nutrition: Extra food beyond what you plan to eat; High-energy snacks.

Hydration: More water than you think you need; Water purification method for longer hikes.

Emergency blanket.

Footwear (Your Most Important Decision):

Hiking means your feet carry you all the way, literally, so yes, they need to be comfortable and supported. Here’s what works:

Best Options for Beginners: Trail running shoes: Lightweight, comfortable, good for most terrain. Hiking boots (high-cut): Best for rocky terrain and ankle support.

What to Avoid: Brand new shoes (recipe for blisters). Cotton socks (they stay wet and cause blisters). Fashion sneakers or casual shoes.

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