Walking is beneficial for your mental health, so get moving!

Strength, stamina and mental health: hiking does you good

Between work, screen time and the fact we are now constantly contactable, we often fail to make time to unwind. Hiking offers a counterbalance: exercise, natural surroundings and achievable challenges help us to shake off the stresses of everyday life, clear our heads and recharge our batteries.

AuthorOlivia Fey

3 minutes reading time18. September 2026

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The mood-enhancing benefits of nature

Wide open landscapes, rich flora and fauna, the sounds of nature and stunning views: there’s so much to discover when you get outdoors. Looking into the distance over hills and mountain peaks to the horizon can help you gain some distance and see your own situation from a new perspective. At the same time, being outdoors removes a lot of the usual distractions. The natural colours of the fields and hills help to relax the eyes and create space for relaxation.

What hiking does for mental health

Hiking is much more than just physical exercise. There have been countless studies into the topic of “green exercise”, and the results are astounding. It reduces stress, helps against depression, is good for sleep, reduces ADHD symptoms and can lower the risk of dementia.

Testing your personal limits and achieving goals you have set yourself gives you a sense of control and deep satisfaction. This bolsters your confidence in your own abilities, promotes self-belief and can equip you to face all kinds of everyday challenges with greater composure.

What happens in the brain during a hike

There is also a biological explanation behind the positive effects that hiking has on the brain. The exercise causes your body to release hormones such as endorphins, helping you to feel good. The serotonin and dopamine that are released can also have a positive effect on us. These hormones, which act like messengers within the body, play an important role in regulating mood, motivation and emotional equilibrium.

Exercise can also help break down stress hormones such as cortisol, meaning that a hike leaves you feeling more relaxed, balanced and mentally refreshed.

Overcome challenges and boost your self-confidence

Mountain hikes in particular can be very challenging. The biggest tests often come from within, be that fear of heights in an exposed spot, concerns about exhaustion on a long, high-altitude trek, or uncertainty about unfamiliar paths. It helps to take these feelings seriously and be realistic in your planning. Choosing a route that suits your level of fitness and experience creates positive experiences and allows you to build your confidence one step at a time. Even a gentle hike of no more than three hours, without too many metres of ascent, is plenty for a novice hiker.

Hiking is a long-term investment in your wellbeing

When it comes to your mental health, it is not long, extended holidays that make the biggest difference, but regular opportunities for recovery that can be easily incorporated into everyday life. That could mean an occasional stroll, a walk after work or a weekend hike – and you don’t even need a lot of gear.

By regularly spending time in nature you create a conscious counterpoint to everyday life, which can often be hectic and over-stimulating. Even short walks amid nature help to relieve stress, clear your head and gain a fresh perspective on things.

Hiking tips for a healthy outdoor experience

Hiking in the mountains requires careful preparation as regards difficulty, weather and fitness. The “Hiking safely and with a clear destination in mind” episode of the SWICA Benevita podcast (in German only) offers valuable tips.