Building Healthy Physical Fitness and Respiratory Capacity through Hiking

Hiking benefits not only physical strength but also respiratory health significantly. As you climb a mountain and expend a lot of energy, your heart and lungs require more energy than usual. It's natural to feel short of breath and struggle during this process. However, this helps you cultivate healthy cardiopulmonary function.

Firstly, for heart health, it's advisable to develop a habit of checking your pulse while hiking. If your heart races on a steep uphill slope or you experience pain in your chest, shoulders, or armpits, it could indicate strain on your heart. Irregular heartbeat also requires attention. As you age, the heart, which has worked tirelessly throughout your life, becomes more susceptible to issues. Therefore, monitoring your heart rate while hiking is crucial.

For improving lung function, paying attention to your breathing technique is important. Even on a gentle 15% incline, you burn more than three times the calories compared to walking on flat ground, leading to rapid breathing. At this time, instead of exhaling completely, leaving some air in your lungs before inhaling again prevents lung pressure and facilitates smooth air circulation. Additionally, diaphragmatic breathing, which naturally occurs while mountain climbing, presses the diaphragm, sending air deep into the lungs, contributing to enhanced lung function.

Thus, hiking strengthens respiratory muscles and improves lung function. Just as there's a concept of lung age, respiratory capacity declines with age. Therefore, consistent hiking is necessary for prevention and management. The effects are even more pronounced when combined with quitting smoking.

Overall, the physical and respiratory benefits gained from hiking contribute significantly to a healthy life. It's important to choose a course that suits your fitness level and engage in consistent hiking without overexerting yourself. Remember to stay hydrated and consume snacks to maintain your energy levels. Hiking is a full-body workout and a lung capacity enhancement exercise. Incorporating it consistently into your daily life can help you embrace a healthy old age.