The word “mountaineering” probably conjures up images of mountains, evergreen trees, crunchy dirt paths, and a respite from the corporate of other humans. The concept of urban mountaineering, then, may seem to be an oxymoron. Instead of dirt, trees, and quiet, it’s all…cement, stoplights, and automobile exhaust?
But don’t let the initial impression deter you. The advantages of taking an urban hike are as impressive as those of their backcountry counterparts.The advantages of taking an urban hike are as impressive as those of their backcountry counterparts.
“Urban mountaineering offers a singular mix of out of doors adventure and concrete exploration,” says Stephanie Asper, head of social media at trail guide app AllTrails. “It can also be a reminder that you just don’t actually must go very far to get outside.”
The practice brings the magic of an extended, mindful hike near home, even for many who don’t have the nice outdoors anywhere near their doorstep. Urban mountaineering has gained a gradual presence on TikTok and Instagram, as one other rebrand of walking alongside hot girl walks and 12-3-30.
What’s behind its rise? “We know the way vital it’s to maneuver our bodies in our day by day lives, and there’s a growing effort to make fitness and outdoor activity more accessible—and enjoyable—for a wider audience,” Asper says. “Walking and mountaineering are activities which can be accessible to almost everyone, so it’s no surprise that so many social media trends have emerged around them… These trends function a reminder that getting outside or moving your body doesn’t must be too complicated.”
Intrigued? Grab your trail mix. Here’s how you can start with urban mountaineering, and why it’s price a try.
What is urban mountaineering?
Simply put, urban mountaineering is “a type of walking or mountaineering that takes place inside a city, slightly than in a natural or typical mountaineering setting like a forest or mountain,” says Nichele Cihlar, CSCS, director of coaching on the rucking gear company GORUCK. “Similar to traditional mountaineering, you’re still walking, which is a terrific type of physical activity. You’re also still in a position to explore different parts of nature similar to parks and green spaces even if you happen to’re in an urban environment.”
Really, the concept of urban mountaineering helps redefine the thought of what a hike is, Asper adds. A hike doesn’t require visiting a national park or donning serious mountaineering boots. “It really may be so simple as just an extended walk,” she says.
What makes it different from other walking trends, then, like hot girl walks? In many cases, urban mountaineering involves longer distances, some type of destination (whether a coffee shop, park, or pretty view), and a more mindful approach. That is, it’s often refrained from listening to music or a podcast and with a greater emphasis on exploration and appreciating the world around you.
Take it from Seattle-based Sara Anfuso (aka @servedbysara), who shares recaps of her urban hikes and long-distance walks on Instagram and TikTok. She used to take regular morning walks together with her dad after which, in 2017, went on a faculty trip to walk the French route of the Camino de Santiago. During her training and experience on the Camino, she fell in love with the practice of long-distance walking (LDW). “I like how meditative it’s, the way it allows for mental clarity, and time to simply think,” she says.
“We know the way vital it’s to maneuver our bodies in our day by day lives, and there’s a growing effort to make fitness and outdoor activity more accessible—and enjoyable—for a wider audience.” —Stephanie Asper, head of social media at AllTrails
The advantages of urban mountaineering
Urban mountaineering is a type of low-impact exercise that comes with many advantages, including improving cardiovascular health, strengthening muscles, and promoting overall fitness, Cihlar says. Low-impact means you’re not putting much stress in your joints, making it friendlier to beginners or those with injuries in comparison with high-impact activities like running.
It’s a reasonably great workout, too. Walking at a brisk pace for a minimum of 150 minutes per week can assist you to sleep higher, increase energy, improve blood pressure, blood sugar, and blood levels of cholesterol, improve mental health and cognition, boost bone strength, and reduce your risk of significant diseases like heart disease, stroke, diabetes, and cancer, in accordance with the American Heart Association.
If you’re walking at a 20-minute-mile pace, you would log that by walking a bit of over a mile day-after-day or going for 2 longer walks of about 4 miles each.
If you must amp up the physical advantages of an urban hike, try carrying weight in your back (aka rucking), Cihlar says. You can do it by wearing a weighted vest or rucksack, or just by carrying a backpack stashed with water, snacks, and additional layers, identical to you would possibly carry on a conventional hike. Adding weight via a pack or backpack can increase the challenge of your walk, improving aerobic capability and increasing strength in your lower-body and core muscles, in accordance with the American Council on Exercise.
Urban mountaineering has mental health advantages, too. “Mentally, urban mountaineering offers a probability to de-stress and unwind amidst the hustle and bustle of city life, providing a connection to nature even in an urban setting,” Asper says. “Exploring latest neighborhoods and discovering latest trails can boost curiosity and creativity and provides us latest appreciation for the variety and wonder in our on a regular basis places.”
If you’ll find your way right into a park or other green space in your city, you’ll be able to reap much more mental health perks. Walking in natural environments, including urban green spaces like parks, offers improvements in brain function, psychosocial health, and physical health, including heart rate variability, a crucial biomarker for stress and anxiety, in accordance with a 2022 study in Cities & Health.
Anfuso, personally, has found long-distanace walking in Seattle to be a worthwhile mental escape. “I went through a rough patch last fall—mentally and physically—and getting back into walking genuinely helped me get to where I’m now,” she says. “It also has allowed me more time and opportunities to be creative. I’m an avid daydreamer, and all the time have been, so spending the day outside whether in nature or in urbanscapes gives me the space to let my mind wander.”
Worth noting: You can get a walker’s high, identical to a runner’s high, Anfuso adds. “I believe everyone will find it at a distinct mile marker. For me, it’s around mile 8 to 10.” So if you happen to’re not feeling the goodness yet, keep training those longer distances, and also you’ll find the magic mileage for you.
Finally, urban mountaineering also provides a terrific opportunity to attach together with your community, Asper says. (And allow us to remind you: social connections are a crucial a part of wellness, too.) Urban mountaineering with friends can tick that box, or you’ll be able to join an organized group like GirlTrek or City Girls Who Walk, which have a presence in lots of major U.S. cities.
“Mentally, urban mountaineering offers a probability to de-stress and unwind amidst the hustle and bustle of city life, providing a connection to nature even in an urban setting.” —Stephanie Asper, head of social media at AllTrails
How to start with urban mountaineering
Another big good thing about urban mountaineering is just how easy it’s to start. “Urban mountaineering makes spending time outside more accessible—it removes barriers of travel and logistics that may be costly, time-consuming, or unavailable to individuals with disabilities,” Asper says. It’s perhaps the easiest and most economical type of exercise you’ll be able to do, Cihlar adds: “Just step outside, start walking, and see what your city has to supply.”
You can leave your home with the only real purpose of occurring an urban hike, or use the practice as a substitute (and greener) technique of transportation. For example, you’ll be able to urban hike to work, an appointment, a coffee shop, or lunch as an alternative of driving a automobile, Cihlar says. Walking as an alternative of driving or biking permits you to go slower and revel in your surroundings.
It’s also fun to motivate yourself by walking to a picturesque view or to try a latest brewery, for instance. “I like walking to get a treat,” Anfuso says. “It might sound silly, but lots of my destinations for long walks are sometimes coffee shops, bakeries, or shops. I believe walking is the very best solution to explore a city’s hidden gems.”
Don’t hesitate to begin small. Anfuso is an enormous fan of what she calls a “block walk.” It’s literally only a walk across the block (or more if it feels right), she says. “It’s about listening to your body and moving without expectations including time, distance, etc.,” she explains. “I believe numerous people think 10K steps per day is unattainable—I find myself on this boat, too—so ‘block walks’ are a terrific solution to incorporate movement into your day as a type of gratitude as an alternative of something you reluctantly must do to satisfy a goal.”
Last but not least, remember to have a good time. “You’ll be surprised at what number of beautiful stuff you notice while you decelerate and be present,” Anfuso says.
Safety suggestions
You may not have to pack bear spray for an urban hike, but you must still keep these safety suggestions in mind when heading out.
1. Plan your route ahead of time
If you’re heading into unfamiliar territory solo, it’s best to plan your route ahead of time, so that you don’t wander off. “Otherwise, I’ll take a friend or two to cover unfamiliar areas,” Anfuso says. “It’s an excellent idea to begin with shorter, easier trails and regularly work your way as much as longer, more difficult routes,” Asper adds. You can research trails using the AllTrails app, after which download the routes to assist stay heading in the right direction during your hike.
2. Stay vigilant
This tip comes courtesy of Anfuso’s dad, who taught her the thrill of walking and how you can achieve this safely. “I do know that anything can occur while out and about, so safety is incredibly vital to me,” she says. Keep an eye fixed in your surroundings and, when unsure, take a friend.
3. Wear the precise gear
One non-negotiable for urban mountaineering is an excellent pair of shoes. “Wear supportive footwear suitable for walking long distances,” Asper says. Consider a pair of trainers or sneakers designed specifically for walking or mountaineering.
4. Bring water and snacks
A perk of urban mountaineering, in comparison with walking within the wilderness, is that you just likely won’t ever be removed from a spot to rest and grab a drink or meal. However, it’s still an excellent idea to bring a full water bottle and a few snacks, just in case, Asper says.
5. Let someone know your plan
If you’re heading out solo, it’s smart to let a friend, partner, or member of the family know roughly where you’ll be and the way long you’ll be gone. Consider sharing your location with them via your cellphone’s location service so that they can track your progress and ensure that you get home.
6. Listen to your body
Long distances are hard in your body and LDW is an endurance activity, Anfuso says. It’s vital to take heed to your body: Stop if that you must, stay fueled and hydrated throughout the day, and back off if you happen to feel any pain.
Well+Good articles reference scientific, reliable, recent, robust studies to back up the knowledge we share. You can trust us along your wellness journey.
- Neale, C., Hoffman, J., Jefferson, D., Gohlke, J., Boukhechba, M., Mondschein, A., … Roe, J. (2022). The impact of urban walking on psychophysiological wellbeing. Cities & Health, 6(6), 1053–1066. https://doi.org/10.1080/23748834.2022.2123763
