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. Walking in the mountains 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 walking in the mountains 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 walk in the mountains?
Walking in the mountains 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 walking pace, the slope, the distance, the sum of the 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.
Walking in the mountains - 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 walking in the mountains:
- strengthening of the circulatory and respiratory system,
- improving the condition and strength of muscles,
- strengthening of bones and joints,
- losing body weight and reducing fat tissue,
- improving motor coordination,
- strengthening of the immune system,
- improving the quality of sleep,
- reducing stress and improving well-being.
Where to start walking in the mountains?
If you are starting out on a mountain expedition, remember an important rule - start with easier trails and gradually move on to more demanding ones. Don't embark on gruelling trails lasting several days. If you set the bar too high at the beginning, you may encounter difficulties that discourage you right from the start. It is better to start calmly 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 walking in the mountains? - a few words about equipment
An important part of preparing to walk in the mountains is to complete 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,
- torch,
- map and compass/GPS,
- phone,
- water and food supplies.
List of additional items:
- power bank,
- compact binoculars,
- penknife 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 this, what to take on a trip to the mountains. In it, we have described in detail what should be included in the equipment.
Walking in the mountains - 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 appearances, quite a lot of them come up, and we have selected those questions that are asked most often.
Hiking in the mountains while pregnant - is it a good idea?
Pregnancy doesn't have to mean giving up hiking in the mountains! 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 the peaks are below 2,500 m above sea level, which is a safe limit that should not be exceeded during this period.
However, remember to consult your doctor before setting out on a trail. He or she will assess your individual situation and possible risks, after which he or she will give you the green light that you can walk in the mountains while pregnant or recommend other forms of activity.
Is it possible to walk 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, hiking on the trails of the Tatra National Park from dusk to dawn during certain months of the year has been prohibited for more than a decade.
Can you walk your dog in the mountains?
You can walk your dog in the mountains, but not everywhere and with certain rules. Free walks with a dog are mainly possible on trails outside national parks, e.g. in the Owl Mountains or the Jizera Mountains.
Some national parks also allow dogs, but under certain rules. The basic requirement is to keep your dog on a lead throughout the hike. National parks where you can enter with your dog:
- Karkonoski,
- Bieszczadzki,
- Gorczański,
- Gór Stołowych,
- Ojcowski,
- Świętokrzyski,
- Wielkopolski,
- Wigierski,
- Słowiński,
- Biebrzański,
It is worth emphasising that a permit to enter a national park with a dog does not imply free movement throughout its entire area. As a rule, this only applies to selected trails and not to all trails. For this reason, check the website of the national park in question to see which trails are suitable for people with dogs.
Range of clothing and equipment for walking in the mountains at MILITARY.PL
MILITARY.PL offers a wide range of clothing and accessories for walking in the mountains. Among them are trekking boots with a high or low upper. We also offer trekking backpacks made of durable and lightweight materials.
Our product range includes: jackets, trousers, fleece or sweatshirts to complete your outfit in the mountains. We also offer numerous accessories such as scarves, balaclavas and sunglasses and UV filters. There is also freeze-dried food to choose from, as well as various energy snacks.
