Hiking

Is hiking right for you?

Big views and fresh air, one step at a time. It is a moderate-intensity, medium impact activity that you can do outdoors, on your own, with a partner or in a group. Expect to burn around 420 calories an hour, based on a 70 kg person.

Anyone can start. You can do it without spending anything.

Why try hiking

• Burns calories. At around 420 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Clears your head. It is a reliable way to lower stress and lift your mood.

How to start hiking

1. Choose a waymarked 5-mile route and pack water and a snack.

2. Get the basics: walking boots, waterproofs. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.