By now you know that regular exercise is effective in preventing, treating and reversing many common chronic diseases, and improves cardiovascular health and longevity. This applies to both sexes, all ages, the physically challenged, the healthy as well as those diagnosed with medical conditions. Even mild-moderate intensity physical activities, such as gardening, greatly enhance our mental and physical wellbeing, and also prolong life.

Ten minutes of simple resistance exercises per day, such as squatting, in addition to 150 minutes of moderate intensity physical activity per week, such as brisk walking, reduces the risk of chronic lifestyle diseases with 80%, all cause mortality by 35%, and adds potentially 7 years of quality life compared to those who don’t exercise.

But did you know that there are numerous pluses to exercising outdoors, even if you’re just going for a walk or hike?

Walking, with or without a companion, is one of the best workouts for heart health for all ages, it generally carries low impact, and is an effective calorie burner, contributing to weight control. Dog owners will find dog-friendly trails in Constantia, and Observatory, while those who want to unleash their dogs will enjoy Melkbos beach.

Hiking is also heart-healthy and provides a higher calorie burn in a shorter amount of time. While you burn approximately 50-60 calories per km walking, you will double this when hiking. When carrying a heavy backpack in challenging terrain this number could soar to 500 calories per hour. Alternatively one could strike out on an “urban hike” – walking a hilly neighborhood with a backpack using trekking poles. The arm movements add intensity to the workout, increasing the amount of calories burned.

Increased blood flow to the brain carrying oxygen and nutrients improves connections between neurons in the brain, which carry memory, and higher, cognitive, brain functions. Research has demonstrated that older adults who exercised in short bursts had improved memory compared to sedentary individuals. Exercise, like hiking, improves our focus, ability to process information, ultimately improving our productivity. 

Insomnia is relieved and sleep patterns improve, likely by improving mood, relaxing mind and body. Being outside, getting natural light, especially in the morning is essential in producing melatonin (the sleep hormone) at night.

Remember to apply sunscreen regularly to negate sunburn and the increased risk of skin cancer, including melanoma. Those with a history of cardiovascular or respiratory conditions should seek clearance from their practitioners before enrolling in exercise programs or embarking on outdoor strenuous physical activities.

Although outdoor activities are generally perceived to increase the risk of (potentially serious) trauma, research has shown that many more Capetonians end up in hospital, or the graveyard, because of the fruits of a sedentary lifestyle.

We recommend @safetymountain as a useful resource for hikers. This free safety tracking service allows you to notify local trackers of your contact details, intended route and travel time via WhatsApp. You are then able to provide hourly updates on your progress, and to notify trackers when you are safely off the mountain.

Those venturing into the Table Mountain National Park should have the following emergency numbers on hand: 086 110 6417/107 or 021 480 7700.