How to Take Up Hiking in London: Health Benefits, Beginner Tips & Guided Adventures with Go London Hiking

Why take up hiking?

Hiking – or rambling, as it's often called in Britain – is one of the most accessible ways to improve your health. You don't need expensive gym memberships or specialist kit; just a pair of comfortable shoes and a desire to explore. According to the British Heart Foundation, regular walking is a weight‑bearing exercise that slows bone loss and reduces the risk of osteoporosis, eases muscle stiffness and improves balance. It increases blood flow, helping oxygen and nutrients move around the body and releasing feel‑good chemicals like serotonin, dopamine and endorphins, which boost energy and mood. A review of 17 studies by researchers at the University of Edinburgh found that walking in nature improved people's moods, helping them feel positive and less stressed or anxious.

Research shows that physically active people have up to a 30 percent reduced risk of depression and that staying active helps those with depression recover. Walking encourages the brain to release endorphins that reduce stress and increase feelings of positivity. Regular exercise may also reduce the risk of dementia by up to 20 percent, while time spent outdoors benefits mental health in other ways. The Mental Health Foundation reports that during the COVID‑19 pandemic, 45 percent of UK residents said visiting green spaces helped them cope with stress. People with strong “nature connectedness” – who notice and appreciate nature – tend to be happier and experience lower levels of depression and anxiety.

Hiking is also a social activity. Walking can be a great way to spend quality time with loved ones or meet new people on organised walks. Group activities like hiking clubs allow people to connect and keep their brains active. Shared experiences on the trail build friendships and provide structure and routine.

Summary of hiking benefits

Physical health: regular walking strengthens muscles and bones, eases joint stiffness, improves balance and supports a healthy weight. It reduces the risk of heart disease, cancer and type 2 diabetes and slows bone loss.

Mental health: physical activity releases endorphins and serotonin, boosting mood and reducing stress; walkers are less likely to experience depression, and regular exercise may reduce dementia risk. Green spaces promote happiness and help people cope with stress.

Sleep and brain function: walking outdoors regulates your body clock, reduces stress and improves sleep quality. It increases blood flow to the brain and stimulates production of brain‑derived neurotrophic factor, which supports memory and learning.

Immune system: brisk walking may increase white blood cell counts, bolstering your body's defences against germs.

Social connections: joining group walks fosters friendship and provides motivation; hiking clubs help people connect and keep their brains active and engaged.

Connection with nature: spending time in green spaces enhances feelings of calmness, joy and creativity. People with strong nature connectedness often report greater happiness and a stronger sense that their lives are worthwhile.

How to take up hiking: beginner‑friendly tips

If you're new to hiking, the idea of heading into the countryside might feel daunting. Here are some practical tips from the NHS and Nuffield Health to get you started:

Join a group or find a buddy. Walking with others builds confidence and makes the journey more enjoyable. The NHS notes that walking in a group is a great way to make new friends and stay motivated. Go London Hiking lists regular walks on its website and also runs a Meetup group (www.meetup.com/GO-London), where you can connect with fellow walkers. Their outings are accessible by foot or public transport and cater to all fitness levels.

Choose an appropriate route. Start with a pace and distance that feel comfortable. Nuffield Health suggests your starting distance should reflect your current activity level and the time you have available. Begin with flat paths or pavements; avoid uneven terrain or hills until your balance and confidence improve. As your stamina grows, gradually increase the distance and add hills or trails.

Wear comfortable footwear and pack essentials. The NHS advises that any shoes or trainers providing adequate support and not causing blisters will suffice. Longer walks may require water, healthy snacks, a spare top and sunscreen. In unpredictable British weather, a lightweight waterproof jacket and layers are essential. Always carry a phone, map or navigation app, and let someone know your route.

Build up steadily. Start small and increase your walking time as you feel ready. If you have joint pain or are recovering from an injury, begin with short sessions and listen to your body. For a moderate workout, aim for a brisk pace at which you can still hold a conversation but can't sing.

Incorporate walking into your routine. Make walking a habit by walking to the shops or school, taking the stairs instead of the lift, or enjoying an after‑dinner stroll. Even ten‑minute bursts count towards the NHS's recommendation of 150 minutes of moderate activity each week.

Meet Go London Hiking: your local walking club

Go London Hiking is a London‑based hiking group offering guided day walks, weekend breaks and overseas adventures. Founded in 2012, the organisation welcomes people of all backgrounds and fitness levels. Their website, www.golondonhiking.co.uk, describes Go London Hiking as a friendly and inclusive community with qualified, first‑aid‑trained leaders. Routes are graded so that both beginners and experienced hillwalkers can find something suitable. Small group sizes foster camaraderie and ensure personal attention, while convenient meeting points near central London stations mean most walks can be reached by train or tube. They also host an active Meetup community at www.meetup.com/GO-London, where you can browse upcoming walks and social events.

Why hike with Go London Hiking?

Expert leadership: walks are led by qualified guides who know the terrain and weather, so you can relax and enjoy the scenery.

Friendly community: small groups and approachable leaders create a welcoming atmosphere.

Ease and convenience: meeting points near London stations eliminate the need for a car. Weekend breaks and overseas trips include accommodation and transport arrangements.

All abilities welcome: graded routes cater to everyone from beginners to seasoned hikers.

Curated paths: leaders choose routes that showcase the best scenery in the South East and beyond.

Good value: transparent pricing and inclusive packages mean no hidden surprises.

Sustainable travel: by using public transport and promoting responsible walking, the club helps reduce your carbon footprint.

What a guided walking journey looks like
Day walks

Day walks are perfect for a quick escape into nature. You choose your route, book your place and meet at the departure station. Guides manage the route and monitor conditions, so you simply enjoy the walk. Excellent public transport links mean beautiful paths in the Home Counties are only a short train ride away.

Weekend breaks

For a bigger adventure, Go London Hiking offers weekend hikes in stunning UK landscapes. The team arranges accommodation, transport and logistics. Small groups ensure a personal experience, and walks are tailored to suit various abilities. Packages often include cosy lodgings, group activities and optional social events.

Overseas adventures

If you're eager to explore further afield, the club organises overseas trips to destinations like the Alps and Andes. These adventures include local guides, hand‑picked paths, accommodation, transport and meal packages. Flexible payment options and small groups make international hikes accessible and sociable.

What's in it for you?

Joining Go London Hiking lets you reap the health benefits of walking while discovering new landscapes and meeting like‑minded people. You'll improve your physical fitness and mental wellbeing, develop confidence on the trail and learn about local ecology. The group's friendly community provides opportunities to connect with others and keep your brain active. With expert guides handling logistics like train times, accommodation and route planning, you can focus on enjoying the journey.

Whether you fancy a short day trip, a weekend getaway or a life‑changing trek abroad, Go London Hiking offers an adventure for every level. Lace up your boots and explore the countryside just beyond London's doorstep – you'll be amazed at how good it makes you feel. To get started, visit golondonhiking.co.uk or join the GO London Hiking Meetup group at www.meetup.com/GO-London to browse upcoming walks and book your place.