Hiking offers numerous physical and mental well-being benefits that can significantly enhance your quality of life.

Sara shares her personal experiences and insights on how engaging with nature through hiking can help you reconnect with yourself, gain mental clarity, and improve your overall health.

From boosting cardiovascular fitness and muscle strength to enhancing mood and reducing anxiety, the advantages of hiking are both profound and accessible.

Sara emphasizes the importance of starting small and gradually challenging yourself, all while enjoying the beauty of the outdoors.

Join her as she explores the transformative power of hiking and encourages listeners to embrace this enriching activity as a means of personal growth and connection with nature.

Sara passionately advocates for this activity, she begins by discussing the accessibility of hiking, stressing that it requires minimal equipment and can be tailored to fit any fitness level.

This flexibility makes hiking an ideal starting point for those looking to engage in physical activity while also exploring their personal interests, identity and passions.

Sara emphasises the physical benefits of hiking, from strengthening muscles to improving cardiovascular health, while also touching on the long-term advantages such as better bone density and joint mobility.

On a deeper level, Sara discusses the mental and emotional health benefits of hiking, highlighting how it can serve as a remedy for anxiety and stress.

By connecting with nature, hikers can unplug from the distractions of modern life, allowing for moments of mindfulness and introspection. Sara shares her own experiences of how hiking has transformed her perspective and helped her cope with challenges, making it clear that the act of hiking is not only physically invigorating but also spiritually uplifting.

Sara invites listeners to step outside, embrace the beauty of nature, and discover the life-changing benefits of hiking for themselves and provides a compelling case for why hiking should be an integral part of everyone’s self-care routine.

Links referenced in this episode:

• saraburton.co.uk
• Adventure Buddies - https://www.facebook.com/groups/448257134044396
• Hiking Buddies UK - facebook.com/groups/HikingBuddiesuk

Hiking.

There are many physical and mental wellbeing benefits to hiking, and it really can improve the overall quality of your life.

Honestly, it's made such a difference to mine.

So here's the thing.

Whether you're taking just a leisurely stroll through a local nature trail or you're embarking on a challenge and you really want to go for a big mountain, the advantages of hiking are plentiful.

So we're going to go through a breakdown of some of the key benefits.

And if you are trying to make some serious changes in your life right now, how hiking can really help you do those things.

Let's get started.

Are you finding that after decades of pouring yourself into everyone and everything else around you, you can now put yourself first only to realize that you've lost sight of who you are and what you want?

And you can't even remember what it was like to be able to focus just on.

If life has evolved and changed and you feel it's time to step into a new identity and redefine your everyday purpose so that you can make the most of this new freedom and the opportunity it brings, then you're in the right place.

Now is not the time to be settling for less, drifting aimlessly and waiting for someone to need you.

Now is your time to start over and rise into your next exciting chapter.

If this sounds good, hit, subscribe and let's make shift happen happen.

I'm Sarah, your coach, mentor and host.

I see you.

I've been you.

I've got you.

Welcome to start over and rise.

Hey, gorgeous.

How are you doing?

It's Sarah here and I hope you've had a fabulous week.

Thank you so much for joining me again.

So hiking bit random maybe, but no, I thought we've had a few weeks where we've been talking about some, you know, a lot of the inner work that we need to do in order to make changes.

And I thought it might be fun this week, do something that can spark a little bit of inspiration and something that you can incorporate a lot of the things that we've been talking about on this podcast in terms of, you know, doing the inner work.

Because hiking, my friends, is something that you can get started in relatively easy, very cheaply, and actually can really work in partnership with what you're trying to do in terms of making changes, shifting your identity up, levelling your life.

And if you are exploring who you really are and what you like to do, then this is a really good place to start.

Hiking is one of those things that can give you the space to think it's physically good for you.

And it's about taking time for yourself, which is so, so important if you are trying to make big changes.

So I mentioned that it's really easy to get into, and I think hiking is such an accessible activity.

You can go in your wellies, do you know what I mean?

But comfortable shoes or trainers, you can just get started with it and really see if you like it.

Because if you do like it, then the more challenging the walks become, clearly going to need a little bit more equipment.

And I do need to say this because sometimes I've been doing some walks and people are there in flip flops and, you know, they end up needing to be rescued because they're trapped, because they're just not ready for it.

So my advice is start small.

Start with, you know, local nature trails or places that are, you know, very safe.

And then as you progress, you can go into more challenging terrain.

But in terms of your fitness as well as you gain more experience, you'll gradually find that you're going to want to do more of it.

You're going to start finding yourself wanting to do steeper, longer, more technical walks.

And that's one of the things that I love about hiking, is that you can just sort of pick a route that is based on the amount of time that you've got.

The challenge that you want to give yourself, you know, you can, you can go from there, but do a little research and make sure that you are safe.

And we'll talk a bit more about that in a bit.

So let's start off by looking at the physical benefits.

Now, some of this might be obvious, but I think it's definitely worth reminding ourselves hiking is really, really good for your heart, seriously, especially if you're, you know, once you start getting into bigger hikes and you're doing something where you know you're going a little bit higher, it really does give your heart a great workout.

It increases your heart rate, it strengthens your cardiovascular system, and it improves your overall heart health.

So if you're like me, I get high blood pressure, and I find that since I've been hiking, that has been so much better.

Okay, so if we want to be looking after ourselves in midlife, this is definitely something that you could be thinking about.

It's really good for your muscle.

You know, hiking engages quite a lot of muscle groups.

And, you know, if you're going up steep hills, you're going to find your legs are very much where it's at your core.

And Also your lower back.

So I used to have many, many lower back problems.

But hiking is one of those things that actually can really improve your core strength.

I think we underestimate that.

Same with sort of any kind of walking.

It's the most basic exercise that we can, we can be doing.

But if you think about it, when you're going uphill, you're really working your glutes, your hamstrings, and your calves.

Believe me, when you first start, you might actually feel this in quite a way.

Maybe more so than if you've been going to the gym.

Because the thing is, we want you on a hike and you've got to get to the top of the hill.

There's no quitting.

You know, you don't want to be the one who sort of stops and turns around and comes down again.

And I think, you know, my capacity to keep going when I'm hiking is so much higher because it's not just the physical exercise.

You're surrounded by beautiful scenery, you're in nature and so on, so you tend to work a little bit harder.

It's great for weight loss.

Seriously, hiking burns a significant number of calories.

Even if you're just on flat, but you're doing quite a distance, you'd be amazed how many calories that you can actually burn.

So it's really good for just your general basic fitness.

Now, this was something that I hadn't realized, but actually makes total sense because when I haven't been hiking, I do tend to notice this.

But it's actually really good for your bone health and your joint mobility.

So if you think about it, when you're walking on uneven terrain, it can help improve your bone density and your joint flexibility.

So the weight bearing nature of hiking actually helps us build and maintain strong bones.

And when we're of a certain age, this stuff is really, really important.

So it's good for that as well.

And talking about, you know, being on sort of slightly dodgy terrain, even if you're walking on gravel or stones, then this is an exercise that also can really boost your balance and your coordination.

So if you've got uneven surfaces, or you're going over rocks, or you're going through, you know, you're walking through a wood and there's roots everywhere, then it's like having a bit of a natural obstacle course right on a, on a low level.

So it really can help you improve your balance and, you know, that's good for your general agility.

All right, so I think we've established it's definitely good for you in terms of your health.

Now, this bit that I'm going to talk about next, I think is the most important bit, your mental and emotional health.

When we're making changes or when we're finding ourselves in a situation that maybe we didn't see coming, or we're going through a change of some sort, we're experiencing big shifts, then there's a level of maybe you can't sleep well, maybe, you know, the stress is getting to you on.

On a level that is just not good for you.

Right.

But it is proven that when we're in nature, it has a calming effect on us.

And hiking allows you to sort of unplug from daily life.

You're getting away from everything that is a distraction.

And I.

This is one of the best things, like, yes, you can take your phone with you, and I advise you do that for safety.

But really you can just unplug from everything that is your normal daily routine and put yourself in a completely different environment.

And what happens then is you're able to get into some space, you can reduce your stress levels and you can, you know, you can start to achieve some level of relaxation.

And I remember once I did a photo shoot for On a farm with a farmer, strangely enough.

And he, during a chat that we were having, he said to me, the closer to nature you are, the more relaxed you become, the more calm you become.

And it wasn't until some years after that comment when I was starting my hiking, you know, on a new level, that I realized it's so true.

You know, when you are in big open spaces or beautiful forests or coastal walks and things like that, you really are out there with nature.

And it just puts a perspective on everything.

You know, for me, particularly coastal walks, because I love the sea.

But it's a place, isn't it, where you're experiencing that awe of nature.

You often have the expanse around you, that space that you don't normally have when you're going about your daily life life.

And what that does is it allows you to almost like expand your thinking, give you that space.

And it's.

It's so good for you.

It really, really is.

It will improve your mood.

I have never gone on a hike.

You know, a lot of my hikes are actually dog walks.

I.

I'm very fortunate.

I live very near to an area of natural beauty, which is Canock Chase Forest.

And so I will take Bella up there and we'll do at least 5k in terms of a walk.

But I've never once I've got out there.

I've never regretted being in nature and being surrounded by this beauty.

So it's definitely something that improves your mood and it really can help give you that mental clarity.

So if you've got a lot of stuff going on, then hiking in nature really boosts your serotonin and your endorphin levels.

For me, for my adhd, definitely getting a dopamine hit as well.

And these are all the chemicals in your brain that promote the feeling of happiness and well being.

So spending time outdoors really can reduce your symptoms of anxiety and depression.

I honestly believe the world would be a better place if doctors gave out hiking boots rather than antidepressants.

But who am I?

What do I know when I'm running my business?

Sometimes I think I haven't got time to go out and walk.

Bella.

I'll just, you know, stick the lead on it and I'll walk around the block.

And that's not fair on her.

But also, you know, sometimes people say to me, how have you got the time to go and do this?

Well, I incorporate other things.

So this comes under that, you know, mental and emotional health benefit is that if I've got something I want to think about, if I've got some problem that I'm trying to to solve, then getting out into nature gives you that space for reflection.

It gives you that space to gain some clarity as well.

And it can really help spark new ideas.

And so if I'm problem solving, it's better to rather than get yourself in a tizzy at your desk or really thinking about something too heavily, get out into nature.

You will get that perspective on it.

And it's a really great way for practicing mindfulness and being in the now.

Okay, now, having a dog definitely helps because sometimes if you find yourself focusing on the things that have happened in the past, or maybe you're worrying about the future too much.

The mindfulness and bringing yourself into the presence is a very, very powerful thing to be doing.

It's about telling yourself that actually right now you are okay.

Right now everything is fine.

And it's really powerful to pull you back yourself back to that place.

So what I'm finding is for me, hiking, especially if it's a bigger one, going up a mountain or doing a big coastal walk, it requires you to focus.

You've got to keep yourself safe.

It helps if you're with other people as well, because you can be talking out problems, you can be sharing experiences, and generally it just means that you are, you are much more fully engaged in the here and now.

You've got to be looking at where you're going, taking everything in.

So it's a really, really good way to allow your mind to take a break, you know, and just focus on the here and now.

So I mentioned earlier that element of awe, that sense of awe, and it's wonderful.

It's sometimes like you can be chatting away with somebody and you're hiking and suddenly you're faced with the most amazing view that makes you just stop exactly where you are and take it all in.

Now there is science behind this, There is research.

That feeling, that sense of awe really makes you feel good.

And it's something I encourage my clients to do.

Now, whatever it is for you and for me, it's definitely the sea or a view from a mountaintop where you just look out and you're like, this is just amazing.

And it can do such good things.

It's like a mental refreshment.

I think that's the only way to describe it.

It is like, yeah, it just feels so refreshing.

So experiencing the landscapes, looking out for the nature, maybe listening, just listening to the sounds of the outdoors really can make you feel very peaceful.

It can rejuvenate you and it can bring this sense of calm.

Sounding quite passionate about this.

This really is something that has helped me so very much.

And yeah, I wanna.

If you haven't ever thought about it, I think most people when they start to think about hiking, they think, oh, I'm gonna need to buy some boots.

And you know, I don't really want to go up mountains.

It sounds like hard work, but you can, you can pick and choose how you bring hiking, walking, call it whatever you want, but it really can increase your appreciation of this planet that we're on.

I don't know, you know, just stuff that's going on and really put some things into perspective, you can start to get a really good connection that can inspire a great commitment to your wellbeing.

So I mentioned earlier as well about building relationships.

And once I got over the initial shock of oh my God, my kids aren't under my roof, constant basis, I began to sort of see the benefits of actually having some time to myself.

The kids were with their dad after all, they were being well cared, actually this was my chance to do something and that's when I took up hiking.

Well, extended it from dog walk onto a much bigger scale, which I have to say, Bella has loved.

And there are loads of groups, loads of groups out there that you can just join and pitch up and be with other people on a hike.

There are two that I will recommend here and I'll put links to them that are on Facebook.

There's the Adventure Buddies and also Hiking Buddies uk.

And those are my two.

They're national, you know, they're all across the country.

And, you know, you can just go into there, have a look at the events that are going on.

It's all voluntary.

These are people who are.

Who are, like, more experienced in hiking and they'll put on events and you can just pitch up, you can just go along.

You don't need to, you know, find somebody to do it with.

You don't need to, you know, you can just literally have a look, see what's on and off you go.

And I think this is where I really got into it, because I would find myself with the weekend and I think, what am I going to do?

And all of a sudden I was packing up my car, I was going off to the Lake District, Wales for the day.

I did some camping trips as well, and I met some fabulous people.

I met couples, I met single people, I met new friends.

I met all sorts of different types of people from all sorts of different walks of life.

And it really, really broadened my friendship and support networks.

So you can build relationship, because hiking, like, when you go along to these groups and you might get chatting to a few people, you're sharing an experience.

And when you share an experience, you create a bond.

And it's.

So you're.

You're creating a bond with new potential friends.

You can go and do this with other family members as well.

You know, if you.

If you've got some relationships that you really want to deepen or strengthen or move to another level, then this is a really good thing that you can.

That you can be doing.

And I have to say this, if you're in a place where you're losing people, you're shedding people in your life due to a big change of some sort, then be reassured that when you do that, you really do make space to recruit, to bring in new people into your life and you will meet people who will be.

So they're enthusiastic about it.

And, you know, if you're.

I mean, I've been on some hikes where I've you know, been quite scared, there's been mountains and you just think, oh my gosh, can I actually do this?

And to have people who are there to say, yeah, you can, come on, you can do it.

It really helps you push your own personal boundaries.

And if you want to be building that self belief that really that trust in yourself, then this is a really good, good way of doing it.

Okay, so there are many social benefits to it as well.

So we've talked a little bit about the mental benefits, your personal well being, some social benefits as well.

And you know, exposure to fresh air and sunlight and getting in the great outdoors is good for your vitamin D levels as well.

It boosts your natural immunity.

So you know, really, what's not to like?

You can try this on many different levels.

I mentioned there.

If you want to be overcoming challenges right now, say you are with, with your business or your personal situation, then sometimes it's really good to actually challenge yourself externally.

Right.

Do something different, set yourself some little goals, you know, have a sense of, I think that's one of the things that I love about it is you can really have a sense of achievement.

When you've been out and you come home that evening and your body feels like it's, it's been exercised, you know, you've had all the fresh air, maybe you've met some new people and so on, you can really have a lovely sense of achievement.

And I always say, I always joke with like my partner and I, he loves hiking as well.

He's way more experienced than me, which is great from my perspective because I can, you know, he just plans everything and I just, I just pitch up and, and, and take it all in.

It's wonderful.

And I do have this thing where most people who are going up mountains and going up, things like that, it can be physically demanding, right.

But the views, the benefits of when you get to the top are just amazing.

And it's like, I always liken it to childbirth in many ways.

You know, it's kind of like, oh my God, sometimes you think, oh, I can't do this.

You might moan and grumble on the way up, but once you've done it, it's amazing.

And it's like you forget all of that bit.

And of course, the more you do it, the fitter you get and the more fun that you have with it as well.

Hiking can actually enhance your brain function, your memory.

So what walking in nature is actually doing is it's been linked to improvements in memory, in cognitive performance, particularly for People who are.

And I'm going to say it, who are getting older, right.

And I'm very much in my midlife, so I'm holding my hands up here and saying it.

But think about these things.

You know, it's like, use it or lose it, right?

There is evidence to show that by being out in nature, by challenging your brain in a different way, there is research to say that it can actually prevent or slow down dementia.

There's a wonderful series that Chris Hemsworth has done.

If you know me, you'll know I'm a bit of a Chris Hemsworth fan.

I think it's on Disney plus, but it's called Limitless.

And he actually does a whole episode about this, you know, about what being out in nature can do for us, for our memory, improving our memory and our brain cognitive health.

So it's a fascinating subject and there's plenty of research to back that up.

So the final thing I want to add in, as you know, I have adhd.

And one of the things.

One of the things that is the bane of my life is sleep.

I really don't sleep very well.

And since getting my diabetes diagnosis, it's one of those things.

It's like, ah, okay.

Because your brain is constantly on the go.

Well, here's the thing.

Hiking definitely improves sleep.

The physical exertion of hiking combined with the calming effects of being in nature and all that I've talked about so far in this episode, it can lead to better sleep.

And if you are somebody who's on the spectrum, I would definitely recommend you give this a go because you will find that it will make a difference to you.

Hacking can really help improve your sleep.

Think about it.

You are physically exerting yourself.

You're out there in the fresh air.

You are mentally relaxed.

So much more.

And that just leads to a deeper sense of rest and relaxation.

At the end of the day, you've got to feel good about yourself.

And so it really can contribute to improving the quality of your sleep.

Give it a go.

Give it a go.

You have nothing to lose.

Okay, so there's a lot there that we've gone through, but I think you may have picked up the vibe that I love.

Hiking it is something that you can put this podcast down now, take your headphones out and off you go.

You can do it.

But what I would say is, if you're going to do this, make sure that you are safe before you go.

Do tell someone where you're going.

Make sure that you've got a phone with a Full battery that you're wearing, suitable boots and clothing, that you've got water with you and some food and some idea of what might be happening with the weather where you're going.

If you are going to start adventuring in, you know, in a much bigger way, I really highly recommend that you go with people who have been there before.

Okay.

That have experience in this kind of hiking because it's, it's not just going for a walk.

There are many dangers.

You've got to keep yourself safe.

Nature obviously can be very beneficial, but it could, but you also need to respect it and what it's capable of, but also build up your experience.

Build, build up your experience as you, as you go.

And then if you're safe, you can do it.

You're going to enjoy it in, you know, clearly so many more ways.

So I think you can pick up from there that I am definitely a fan.

It is something that really helped me get through some challenging times.

It's helped me make big changes, it's helped me make massive decisions.

It helped me create a new supportive network.

It expanded my friendship groups.

It helped me put things into perspective.

It really got me connected back with nature.

It gave me so much more than just putting on some boots and going for a walk.

It's, it's incredible.

It's a holistic experience.

It's one that, you know, affects you physically, mentally, emotionally and clearly there are many social benefits for it as well.

So hiking is a really powerful way to enhance your overall well being and to foster a deeper connection with the world around you, with your surroundings, but also with you.

When you go off and you really allow yourself to have that space to do some really deep thinking, you will be able to make decisions and you'll be able to, to build that trust in yourself and challenge yourself and find a different element to who you really are and what you want to achieve.

So there we go.

That's all I have for you today.

I hope my passion for hiking has come across and that maybe it's inspired you to give it a go.

If you do, please do let me know.

And if you are an experienced hiker and I missed any benefits or you've got any stories you want to share, then please do contact me on social media.

I would love to hear from you.

If you love this episode, don't forget to subscribe and follow the podcast.

If you really loved it and you want to show your gratitude, then please do leave a review on Apple Podcasts.

It really helps grow the show and put this content out to more people who would love this free resource.

And if you're ready to go deeper and accelerate your personal development, your start over and rise in whatever it may be, then go check out saraburton.co.uk there you'll find resources and courses and ways that you can work with me should you be ready to do so.

And finally, remember, in order to start over and rise to win, you must first start over and rise within.

It's cheesy, but I love it.

Thanks so much for joining me.

I'll see you soon.

Take care.

Bye.