There's hardly an outdoor activity requiring as little preparation as hiking. It's a perfect way to be physically active during the pandemic without overexerting yourself.

Hiking isn't only a pleasant diversion, it's also beneficial to your health. Regular hikes strengthen the body's immune system, reduce the risk of cardiovascular diseases and lower blood sugar levels, according to Dr Tobias Erhardt, an expert at the SRH University of Applied Sciences for Health in Germany.

For a study on health hiking commissioned by a German health insurance company, Erhardt and 56 test persons with an average age of 60 took regular hikes for 10 weeks.

The study found that most participants lost body fat, and many added muscle mass. Blood pressure levels improved as well. 70% of the participants reported an improvement of their mental state.

Hiking "promotes mental regulation," said Erhardt. The natural surroundings, the exercise, the sounds, smells, and the social aspect of hiking in a group – all of these things influence participants' subjective feeling of well-being in a positive way, he says.

Experts suggest that sport-for-health activities should be "in the aerobic range," meaning you should still be able to carry on a light conversation while hiking.

If possible, it's better to hike on natural surfaces rather than tarred ones. Varied and uneven surfaces train coordination and balance. But the choice of surface also depends on participants' capabilities.

Wearing the proper footwear is extremely important. Walking shoes, with lug soles to prevent slipping, are best. For people who are somewhat unsteady on their feet, shoes that cover the ankles provide more support.

Walking sticks can also be helpful, particularly for people with hip or knee problems.

Whether it's hiking or simply going for walks, "every kind of physical activity is probably better for body and mind than no physical activity at all," said Erhardt.