Why bushwalking is having a moment, and how you can get started

The popularity of bushwalking – or hiking – has surged during the pandemic, with more and more people choosing to explore closer to home. Many are discovering just how easy and accessible bushwalking is at any age – and that you don’t need any fancy gear or specialist knowledge to get started.

Typically, a bushwalking route includes a mix of flat, uneven and elevated terrain, which means you’ll be using different muscles. This variation in surface leads you to burn more calories than if you walked the same distance on flat ground.

The benefits don’t stop there, though. Bushwalking has an almost immediate impact on the body and can decrease blood pressure, increase immune system function and more. 

Studies also show that bushwalking leads to minor weight loss and improved cardiovascular health for people with metabolic syndrome (a group of conditions including high blood pressure, high cholesterol levels, obesity and more), potentially reducing their chance for type-2 diabetes or stroke. 

Bushwalking also connects you with nature, which has been shown to decrease cortisol levels – the primary stress hormone. Time spent in nature also reduces rumination – a known risk factor for mental health conditions including depression and anxiety. 

Research has also shown that green exercise improves mood and reduces depression more than indoor exercise.

For short and simple trails, you don’t need much with you. Bring plenty of water (a good baseline estimation is 0.5L of water for every hour of walking), some snacks and a small first aid kit in a backpack. Other items you might consider are sunglasses, insect repellent, a portable phone charger and something warm to wear (just in case you’re out longer than planned).

Avoid wearing cotton clothing as they retain moisture (from rain or sweat). Instead, try moisture-wicking fabrics like polyester or wool. Cover up as much as possible and use plenty of sunscreen on any exposed skin. You can also wear a brimmed hat or cap to protect yourself from sunburn.

For footwear, a pair of sturdy, comfortable shoes will be fine for easier trails – although it may be worth investing in a solid pair of full or mid-cut hiking boots if you plan on tackling harder routes or regular bushwalks. 

Bushwalking can be enjoyed alone or in a group – you can easily find a local group online through sites like Meetup. Gauge your current fitness levels and select a trail you might enjoy.

Plan before setting off. Check the weather, study your route online and let a friend know where you’re going (or better yet, convince them to come with you). If you’re heading out during bushfire seasons, check for any fire danger forecasts and stay home if you have any doubts.

If you’re worried about injury or have any nagging aches, consider buying or renting hiking poles to reduce lower back and leg pain. If you’re interested in fitness tracking like monitoring your steps, vital statistics or logging your exercise you can also pick up a smartwatch – AIA Vitality members are eligible for discounts on a range of Garmin and Fitbit products.

If you’re looking to make the most of this summer while benefitting yourself physically and mentally – bushwalking is perfect for you. Follow your feet, and you might be surprised by what you find.