Walking’s ‘sister activity’ may burn more calories

Walking is the most popular aerobic physical activity in the United States, with 111 million people hitting the pavement in 2018 as part of their fitness goals. In addition, walking's sister activity, hiking, enticed 57.8 million Americans to get out on the trails in 2020, a figure that has increased notably since 2014.

Both tick the boxes for getting you moving outdoors. But are these two forms of exercise really that different from one another? And if so, which one is better for you?

Both activities are low-impact cardiovascular exercises that can help you manage blood pressure and cholesterol levels. They are also great for your heart, said cardiologist Dr Fahmi Farah, founder and medical director of Bentley Heart Medical Center in Fort Worth, Texas. "Walking is one of the best workouts for heart health for all ages, including those with heart problems and conditions," she said. "Hiking is also heart-healthy and provides a higher calorie burn in a shorter amount of time."

"Both are great at improving heart and lung performance, and both hiking and walking can help you lose weight," said Darryl Higgins, a fitness expert.

Here are top considerations to help you determine whether to head out for a stroll or a hike.

You want to burn the most calories: Go for a hike

The number of calories you can torch on a hike versus a walk mainly depends upon how much you weigh, the trail grade and how much weight you're carrying on your back. Other factors include the weather, your age and sex, and the ruggedness of the terrain. While you can burn around 100 calories per mile walking, you can easily double that figure when hiking. And if you strap a heavy pack on your back and tackle steep, arduous terrain, that number can soar to well over 500 calories per hour.

You want the least expensive option: Take a walk

Walking is free. Just put on some comfy, loose-fitting clothing and supportive shoes, then head out the door. There really isn't much more to it. Hiking often requires driving to a trail, which may be several hours away. And while you may be able to get away with hiking in the same clothes you use for walking, you're better off wearing duds specifically made for trekking, such as trail shoes, hiking pants and breathable layers.

You want the safer activity: Take a walk

While hiking isn't a dangerous activity per se, it carries risks. "Hiking can be strenuous," Higgins said. "It may not be ideal for beginners unfamiliar with uneven terrain." Trip and fall on a rocky, root-filled path, and you could end up with a sprained ankle or broken bone. And there are the various insects and critters out in the woods, which range from pesky mosquitoes to the potentially life-threatening snakes. Walking, in contrast, is much safer.

You want to de-stress: Go for a hike

Both walking and hiking help dial down stress and anxiety. Exercise is also great at improving alertness and concentration, lessening fatigue and boosting your overall cognitive function. But hiking delivers additional calming benefits because it's done out in nature.