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Hiking Trails in America: Pathways to Health

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HIKING TRAILS IN AMERICA Pathways to Health AMERICAN HIKING SOCIETY | MAY 2016 WHAT WE SHOULD DO We know what we must do to live healthy, productive, and fulfilling lives. OR AND 2 hours and 30 minutes 1 hour and 15 minutes of moderate-intensity just 10 minutes of vigorous-intensity aerobic of muscle-strengthening aerobic activity such as activity such as hiking uphill activities brisk walking or with a weighted pack 2 OR MORE DAYS EACH WEEK EACH WEEK A WEEK.* WHAT WE WHAT IS ACTUALLY AT STAKE DO We can do better! Walking is our best medicine. Just step outside your front door, Yet most Americans find a trail, and take a hike. are still not getting Call to Action sufficient U.S. Surgeon General Dr. Vivek Murthy’s 2015 to promote walking has highlighted that brisk walking physical activity (or hiking) can do wonders for our health. According to the Mayo Clinic, brisk walking or hiking can help: only 1 in 5 American adults meet the CDC’s physical activity guidelines.† prevent or achieve a prevent and improve manage healthy manage mental heart disease & weight type 2 health‡ high blood diabetes pressure * “How Much Physical Activity Do Adults Need?” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 04 June 2015. Web. 06 Jan. 2016. † “Press Release.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 02 May 2013. Web. 06 Jan. 2016. ‡ “Fitness.” Walking: Trim Your Waistline, Improve Your Health. Web. 6 Jan. 2016. Call it walking. Call it hiking. Seldom has something so much fun also turned out to be so good for us! 2 PATHWAYS TO HEALTH When it comes to health and and other community features, fitness, most of us know we hiking close to home is an easy can and should do better. We way to “up” the fun level of Hiking—Healthcare always say that health is more getting and staying fit. important than money, yet our in High Tops 4 While we don’t want to get hung actions all too often fail to reflect up on terminology, sometimes that. We even sometimes set people wonder: just what is ourselves up with lofty health Programs that Get the difference between hiking and fitness goals in the new year and walking anyway? American America Moving 10 and then feel let down when real Hiking Society notes that life keeps us from going to the characteristics of hiking include gym or joining friends for a run. walking recreationally and Connecting People But it doesn’t have to be like walking in a natural environment that. (trees and plants in the city to Trails 17 count!). While many trails are Walking is the key to numerous dirt, many Americans also hike health benefits that are life- Calls to Action 20 on paved trails. According to changing. Benefits such as a Gregory Miller, president of healthy body weight, lower American Hiking Society, if blood pressure, and even an Conclusion 27 you’re walking for fun or fitness, improved mental outlook. watching the leaves change But walking sounds so… on the trees, maybe noticing Addenda 28 pedestrian. the birds among the plants, you’re hiking—no matter where So American Hiking Society that hike is taking place. Miller National Trails Day 31 encourages walkers and would- continues, “Just get up and be-walkers to mix it up a little walk. Find a nearby trail and go for a hike—even an urban and take a hike, experience hike! the natural wonders of a With numerous trails in and near city park or backcountry urban and suburban centers, wilderness.” getting out on the trail has Call it walking. Call it hiking. never been easier. Whether Seldom has something so much the trail is a converted railway fun also turned out to be so line, a dirt path in the park, or a good for us! marked route among buildings 3 Hiking—Healthcare in High Tops Like much of the world, America These health issues affect In our search for solutions today faces myriad health peoples’ ability to enjoy we pay millions of dollars for concerns. According to the time with their families and research, spend years studying Centers for Disease Control and friends, get involved in their complex human behaviors, Prevention, 35% (79 million) communities, and live life to and attempt to discern even adults in America are obese.1 the fullest. Additionally, chronic the slightest of environmental This obesity leads to health health issues and obesity affect influences that could affect a issues such as type 2 diabetes, more than just those who suffer health issue. heart disease, and stroke, among with them: they affect their While all this is certainly others. Additionally, millions of employers and the US economy necessary, sometimes Americans are challenged with as well. In 2011, employees the solution we’ve been health issues such as arthritis, who were overweight or obese searching for has been in high blood pressure, and other and have other chronic health front of us all along. conditions that negatively conditions cost employers impact their quality of life. more than $153 billion in lost Something as simple as productivity.2 walking. 4 While the health problems America faces can seem HEALTH ISSUE HEALTH ISSUE daunting, one facet of the DIABETES OBESITY solution is incredibly simple: increasing physical activity such as walking and hiking. It may seem too easy to be true, but the Centers for Disease Control and Prevention have demonstrated that just 150 minutes a week of moderate- intensity aerobic activity such as brisk walking or hiking, or Diabetes is brought about by In today’s American society, it 75 minutes a week of vigorous- problems with insulin levels can be all too easy for people intensity activity such as hiking and yields higher, unhealthy to be obese. While this can uphill or with a heavy backpack, levels of blood sugar. The take a toll on self-esteem, two most common types of it also leads to many of the provide significant health diabetes are type 1 and type health conditions discussed benefits such as: 2. Most U.S. adults who have elsewhere in this report, such diabetes (90%-95% of adults as type 2 diabetes and heart E Lower risk of: who have diabetes), have disease, as well as certain • early death type 2. Type 2 usually occurs types of cancer and high • heart disease and stroke in adults and is associated blood pressure.10 • high blood pressure with several risk factors, E In 2011-2012, in the U.S., • type 2 diabetes among them being obesity 17% of children aged 2-19 and physical inactivity.5 • colon and breast cancer and 35% of adults 20 E Achieving and maintaining a E More than 29 million and older, suffered from healthy weight Americans of all ages obesity.11 E Improved cardiorespiratory (more than 9% of the US E In the U.S., the healthcare fitness population) suffered from costs of obesity were diabetes (types 1 and 2) in estimated to be $147 billion E Improved bone health 2012.6 in 2008 dollars.12 E Reduced depression3 E Diabetes can result in E Annual economic costs Additionally, while people other health issues such as related to obesity in the stroke, kidney failure, and U.S. exceeds $215 billion.13 who suffer from arthritis may heart disease.7 have difficulty being physically E In 2012, indirect costs such active, walking and hiking can as disability and work loss potentially reduce joint pain totaled $69 billion in the and improve function for many U.S.8 adults with arthritis.4 E In 2010 diabetes was the 7th leading cause of death in the U.S.9 5 with it. A Portuguese study HEALTH ISSUE Walking & Hiking— published in 2011 was able HEART DISEASE to draw a direct correlation Fun with Benefits between the enjoyment of In reviewing a study by the a fitness activity and the Lawrence Berkeley National likelihood of a participant Laboratory, Life Science Division continuing to pursue it.19 in Berkeley, CA, the American So what does this mean for Heart Association reveals that hiking, whether it’s taking walking can lower a person’s risk place on a city trail or in the of diseases such as diabetes, backcountry? Simply that when high blood pressure, and high people hike, they might enjoy cholesterol as much as running In the U.S., coronary artery the health benefits of hiking, but does.14 That’s right—for many disease is the most common the fact that it’s an enjoyable of these common health 15 form of heart disease. Heart recreational activity is what ailments, walking and attacks and strokes are both keeps them coming back and hiking can be as effective as caused by coronary artery disease, particularly by the that consistency is what sets running. buildup of plaque in the walls them up for a lifetime of physical This is great news for people of arteries. Exercise such as fitness. hiking can help to prevent who either don’t enjoy running this disease. or who are unable to run. The E findings are also welcomed by Heart disease is the The Nature number one cause of those who enjoy a brisk walk death in the US, killing Connection simply as a recreational activity. more than 800,000 These findings confirm that Americans each year.16 American Hiking Society firmly getting fit and healthy doesn’t E In 2012, more than 26 believes that hiking can be have to be about expensive million American adults done in urban as well as rural were diagnosed with heart workout clothes or setting aside areas, but emphasizes that disease.
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