How much benefit is there in hiking as a form of exercise? I don't really like to bike or run. Hiking seems to suit me but is it enough?

Any form of exercise if done consistently has benefit to the heart, lungs, bones, and muscles. Hiking has become a popular activity around the world. As an activity, hiking is a continuous, low intensity form of exercise.

Studies show a positive effect on the cardiovascular and cardiopulmonary systems. There may be one downside and that's the effect on your joints. Many people hike up and down hills with the added weight of an external day or back pack.

Research has shown that the more external load carried, the greater the force on your joints. Just walking downhill without a pack increases the force on your knees three to four times more than walking on level ground.

One way to offset this load is to use a walking stick. By using a stick, hikers can reduce the force on the knee while increasing balance and support. One study showed that hiking poles can reduce up to 25 tons of force on the joints after only one hour of trekking.

You can still get your heart rate up while using the stick, so you don't negate the aerobic capacity of hiking the hills. Most experts agree that it's best to combine a wide variety of exercise types to maintain and improve overall fitness.

It would be good if you could add some other types of exercise to your walking and hiking regimen. Swimming, tennis, golf, dancing, t'ai chi, yoga, and pilates are just a few of the many possible choices.