Hike for Your Health this Fall

Hiking takes you to beautiful places to enjoy the fall foliage, but it does so much more than that. Mark Lena, M.D., a gastroenterologist at St. Joseph Healthcare, has trekked all 2,190 miles of the Appalachian Trail from Georgia to Maine — twice! Lena shares the health benefits of his favorite pastime and recommends area trails to help keep you fit.

Lena describes hiking as a true athletic endeavor. “It keeps your cardiovascular side in shape,” he said. “Any sort of length or pace of a hike is going to help improve your heart and lung function.” He also speaks to hiking’s mental health benefits. “When you’re on long hikes by yourself, you have a lot of time with your own thoughts,” he explained. “I’ve worked out a lot of problems while I’ve been hiking. It’s relaxing to be in nature.”

Cadillac Mountain, South Ridge Trail

Location: Acadia National Park

Difficulty: Advanced

Length: 7.1 miles

“You’ve got open views of the ocean and it’s a challenging workout.”

Dorr Mountain, Cannon Brook
Loop Trail

Location: Acadia National Park

Difficulty: Hard

Length: 3.2 miles

“Spectacular view of the ocean, absolutely gorgeous hike and it poses enough of a challenge to get a fairly good workout in.”

Eagle Bluff

Location: Eddington

Difficulty: Moderate (short but steep)

Length: 1.2 miles

“A great, short, non-technical hike. It’s also a very popular spot for rock climbing.”

Katahdin Mountain, Chimney Pond Trail to Cathedral Trail

Location: Baxter State Park

Difficulty: Strenuous — This is a trail for the most advanced hiker.

Length: 10 miles

“It has some of the most spectacular views of Katahdin and the surrounding mountains. It is challenging, as there’s a lot of bouldering, so it ends up being a full-body workout. When you reach the top, you’ll have a marvelous sense of accomplishment.” 

Peaked Mountain

Location: Eddington

Difficulty: Moderate

Length: 2.8 miles

“It’s always nice to have a hike where you can get up there and be rewarded with a nice view.”

10 Hiking Essentials

No matter the distance or difficulty, always be prepared for the worst conditions with the following when you hit the trails:

• Appropriate footwear

• Map and compass/GPS

• Water (and a way to purify it) and food 

• Rain gear and quick-dry layers

• Safety items (flashlight, fire, whistle)

• First-aid kit

• Knife or multi-tool

• Sun protection

• Shelter (space blanket)

• Finally, let someone know where you’re going and when you’ll be back

Courtesy of American Hiking Society