The Unexpected Benefits of Hiking on Working Memory
Hiking has surprising benefits for executive function for work-weary minds. (Graphic from Canva, photo credit- E. Hilgeman, Glacier National Park)
In the fast-paced entrepreneurial world, working memory—the brain's ability to hold and manipulate information over short periods—is crucial for juggling multiple tasks, decision-making, and solving problems on the fly. What you may not know is that an effective method to boost this cognitive function is hiking.
Yes, you heard that right, strapping on those hiking boots and hitting the trails can do wonders for your brain.
Being immersed in Alaska, the Pacific Northwest, and the Canadian Rockies for the last six weeks, I was reminded of this as I came home foot weary but mentally refreshed. There are several theories about why hiking in nature improves working memory.
The Science Behind It
The increase in urban environments and technology use is creating more demand on our mental capacities. In an effort to understand and mediate the impact, researchers have been studying how to counteract the drain and restore mental and physical health.
Research conducted by the University of British Columbia found that aerobic exercise, such as hiking, increases the size of the hippocampus—the part of the brain associated with memory and learning. Not only does it lead to physical fitness, but it also enhances cognitive functions that are key to maintaining a sharp working memory.
“In general, cognitive tasks that require working memory and cognitive flexibility improve most reliably after nature exposure, with tasks requiring attentional control also showing some improvements. (Stevenson et al., 2018).
Nature vs. Technology Detox
The inherent nature of hiking pulls you away from the constant barrage of emails, notifications, and electronic gadgets.
A study published in Psychological Science (Berman, Jonides & Kaplan, 2008) found that spending time in natural environments boosts working memory. In this research, participants showed a 20% improvement in working memory tests after a walk through a natural environment compared to traversing an urban area.
Stress Reduction
In the high-pressure world of startups and entrepreneurship, stress is a constant companion. Hiking provides an effective stress outlet. Physical activities, including hiking, can lower cortisol levels—the hormone responsible for stress. Lower stress levels equate to better working memory. Moreover, a study in the Proceedings of the National Academy of Sciences highlighted that being in nature can reduce rumination, which is linked to mental health issues and impaired cognitive function.
The Role of Dopamine
Physical activities like hiking stimulate the release of dopamine, a neurotransmitter involved in reward and motivation. According to a study in the Journal of Neuroscience, increased dopamine levels can improve working memory performance. This makes hiking not just a physical exercise but a mental workout that strengthens your cognitive muscles.
When you hike, multiple brain regions are simultaneously engaged in complex coordination tasks such as navigating uneven terrain, maintaining balance, and making decisions about your route. These tend to be bottom-up decisions, however, which allows the restoration of the mind from the more cognitively draining activities that are constant in the workplace.
According to research published in Frontiers in Psychology, physical activities that challenge coordination and cognitive tasks—such as hiking—activate neural pathways that underlie working memory.
Additionally, hiking in a green environment has been shown to lower mental fatigue and restore cognitive functions through a process known as the Attention Restoration Theory, which was explored in a study from the University of Michigan.
By reducing mental fatigue and enhancing attention, hiking helps improve the efficiency and capacity of working memory.
Practical Tips for Incorporating Hiking
Start Small: If you're new to hiking, begin with a short, easy trail. Gradually increase the difficulty level as your fitness and comfort improve.
Consistency is Key: Aim to go on a hike at least once a week. Regularity maximizes the cognitive benefits.
Mindfulness Matters: Use your hiking time to practice mindfulness. Pay attention to the sights, sounds, and smells around you. This can enhance the mental benefits of your hike.
Buddy Up: Hiking with friends or colleagues can make the experience more enjoyable and can also foster collaborative thinking.
Final Thoughts
Incorporating hiking into your routine can have a profound impact on your working memory, translating to better performance in your entrepreneurial ventures. As you scale new heights on the trails, you'll also be scaling new heights in your cognitive capabilities and business achievements.
So, the next time you're feeling the mental strain, consider lacing up those hiking boots and heading outdoors. Your brain—and your business—will thank you.
Don't hesitate to contact me to book a training with more detail about the benefits of hiking for your employees or organization! This is the tip of the iceberg!
If you haven't already, subscribe to the Brain Boss Suite Newsletter to hear more tips about fostering an agile intellect.
Additional References
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The Cognitive Benefits of Interacting With Nature. Psychological Science, 19(12), 1207-1212. https://doi.org/10.1111/j.1467-9280.2008.02225.x
Mitten D, Overholt JR, Haynes FI, D'Amore CC, Ady JC. Hiking: A Low-Cost, Accessible Intervention to Promote Health Benefits. Am J Lifestyle Med. 2016 Jul 9;12(4):302-310. doi: 10.1177/1559827616658229. PMID: 32063815; PMCID: PMC6993091.