As I Stumble out of the bar - trying to act sober -, my friend holds me back.

“We need to order you an Uber”, he says. I'm indifferent. It's New Year's Eve and I'm at my workplace's NYE party.

At the time I was working at a restaurant, so celebrating at a restaurant - or a bar - felt like work.

By the time the Uber driver picks me up, I want nothing more than to die. I come home in the middle of the night, and fall atop my bed.

The next morning, I wake up with a major migraine. Surprise, surprise.

My friend texts me to ask how I am. After telling him that I'm okay, he tells me I need to go see someone.

Instead of taking his advice, I book a flight to London for a 3 month backpacking trip.

Now I want to be clear: I do not think that traveling is a substitute for therapy. If you're suffering from anxiety, depression, or another mental illness, I highly recommend you seek a professional therapist. That said, backpacking offers a lot of mental and physical health benefits. After my 3-month backpacking journey, I came back as a different man. Sure my problems were still here, yet my responses to them were a lot more mature and considerate.

You see, backpacking acquaints you with nature, hiking & exercise, as well as different types of cultures, perspectives, foods, & cuisines. It also introduces you to various people from all over the world, and enhances your point of view.

When backpacking, you face challenges that make you stronger, and the mental, physical, and social conditioning that traveling imparts is a major component of building resilience.

As such, here are eight health benefits that you can glean from your backpacking travels:

As I walk through the Swiss Alps - the brisk, fresh, Alpine air caressing my nostrils and lungs with each inhale - I find myself feeling calmer than I've ever known in my whole life. Why do I feel so light all of a sudden? As I look out at the sunset over Lucerne, I realize that nature and exercise are having this effect on me.

My view of the Swiss alps at sunset in Lucerne, Switzerland

That’s right, gentlemen, physical activity - such as hiking, walking, cycling, and any other form of a workout - reduces stress. It enhances your endorphins, distracts you from your worries, and reduces the levels of stress hormones like cortisol in the body. Due to that fact, backpacking is a great tension reliever, helping to promote a sense of relaxation and well-being.

Photo by Joel & Jasmin Førestbird on Unsplash

The immersive experience of hiking in natural settings has been shown to be particularly effective at reducing worry. Ever heard of the term “biophilia”? It suggests that humans possess an innate tendency to seek connections with nature and other lifeforms. Being in the wilderness - around forests, mountains, and bodies of water - can trigger relaxation responses.

Finally, backpacking often necessitates a break from technology. While you and I might like to travel or hike with our headphones on, disconnecting from digital devices and screens reduces exposure to emails, news and social media. This digital detox, so to speak, allows individuals to be present, rather than worrying about notifications and updates.

Photo by Emily Underworld on Unsplash and ***emilyunderworld.co.uk***

Thus, the combination of physical activity, exposure to natural surroundings, and the absence of urban noise and technological distractions that backpacking in the wilderness offers foster a calm and peaceful state of mind.

2. Enhanced resilience

Photo by Alex Shute on Unsplash and https://faithgiant.com/

After I hop on the morning train from Berlin to Amsterdam - nearing the final leg of my journey -, passengers are politely told by the train service attendant - about 2 hours into the ride - that the train will stop early due to unforeseen complications. Furthermore, the attendant notifies me that my Eurail Pass has run out of days - no clue how I lost track of that! -, meaning I’ll have to pay full price for my ticket (which is considerably more expensive - besides, what’s the point of investing in a Eurail Pass if I can’t use it?).

Though I agree to do as the attendant asks, I’m disappointed. I’ve already booked my Airbnb in Amsterdam, so if I can’t get there by tonight, I’ve lost money.

That said, this is one of the MANY examples when I've been forced to confront tough realities, accept harsh truths, and overcome difficult situations while wayfaring. While not the end of the world, it was nonetheless exasperating, especially because I was tired, burnt out, and located in foreign territory - where I didn’t know the language! That said, tough moments like this present opportunities for resilience.

You see, gentlemen, the challenges inherent in backpacking - such as navigating unfamiliar terrain, dealing with foreigners, handling transportation delays, reroutes, or cancellations, and coping with unexpected weather - can contribute to stress initially, but overtime, they build toughness.

As you overcome challenges, your ability to manage the small stuff is strengthened - because you’ve been through worse.

Backpacking provokes us into adapting to changing conditions, overcoming obstacles, and making quick decisions. These experiences can boost resilience by developing problem-solving skills and the ability to handle adversity with a positive mindset.

This takes me to my next health benefit, which is…

3. Mindfulness, mental clarity, and presence

As I hike up the foothill leading to Neuschwanstein Castle in Schwangau, Germany, I find myself sweaty and out of breath, yet surprisingly present. It’s a tough trek, and what makes it unbearable is the horse manure strewn about the ground. Still, I accept the moment - doing my best to remain stoic -, and keep climbing.

This is just one example of how backpacking encourages mindfulness— the practice of being present and in the moment. Hiking through serene landscapes, listening to natural sounds, smelling organic odors - no matter how foul -, and observing wildlife promotes a deep sense of connection with the environment; the here and now.

Remember we talked earlier about eliminating urban noise and technological distractions? Well hiking does this by allowing you to focus on the sensory experiences of the journey, like the feel of the trail underfoot, the sound of birds, the cool breeze or warm sun, and the scent of the forest (or animal dung). All of this contributes to presence, and reduced rumination or anxiety.

As you become attuned to your senses and stress less, you develop breath awareness, since hiking requires steady and controlled breathing - especially when ascending steep trails or traversing challenging terrain (like me as I climb the German alps).

Views of my trek up the German alps to Neuschwanstein Castle in Schwangau, Germany

Conscious awareness of breath is a fundamental component of mindfulness, as paying attention to each inhale and exhale clears the brain, reduces mental clutter, and creates a sense of calm.

Tranquility, on the other hand, leads to enhanced problem-solving skills. As you clear the mind and organize your thoughts, you experience "aha moments", which allow you to find solutions to longstanding challenges or gain new insights about yourself and others. I’ve spoken to several backpackers who’ve experienced similar phenomenons, which is why I recommend people travel annually - a bit of soul searching goes a long way!

Finally, backpacking offers moments of solitude and introspection, which allow us to explore our thoughts and emotions without external influences. Time spent in nature - as well as amongst various cultures - encourages self-awareness and a better understanding of our own desires.

All of this to say that being present is key for our mental wellbeing - and for reducing blood pressure.

4. Improved mood & Emotional Wellbeing

As I indicated at the start of this article, part of the reason I went backpacking in 2019 is because I was struggling with feelings of depression, and I needed an outlet. Furthermore, my friend had just gone backpacking in Europe, and interacting with him whilst he was on his travels inspired me.

In January - just under two weeks after my NYE fiasco - I booked a flight to London, hoping to alleviate my struggles. I was desperate to leave my dead-end job, which - while paying decent money - contributed to my mental health deterioration, and overall exhaustion.

Did it work? While my troubles - such as a lack of direction in life, feeling like a fish out of water post - university graduation, uncertainty about the future, and not knowing who I wanted to be or what my place was in the world - stuck with me, I found that backpacking opened me up in ways I never thought possible. Heck, I was having the time of my life! Sure there were setbacks, unexpected events, twists, turns, and challenges along the journey. Overall, though, I felt a significant boost in my mood and mental energy, despite the stamina that my travels required.

In hindsight, this comes as no surprise, since studies indicate that outdoor activities like backpacking can help alleviate symptoms of depression through a combination of physical exercise, exposure to nature, and the sense of achievement from completing a challenging journey. Furthermore - and I speak from experience -, the exposure to different environments, such as countries, cities, landscapes, and cultures opens up your worldview, giving you perspective, which in turn promotes your wellbeing. You also get to meet lots of new people.

Yes, travel introduces you to other backpackers, whose presence will help you feel welcome, thus enhancing your mood and wellbeing. Being social will also get you out of a rut if that’s something you struggle with, and interacting with people offers new experiences that alleviate stressors.

Not only does the novelty of travel break the routines associated with mental health conditions, but it also provides a refreshing change of scenery. Taking a break from daily procedures and responsibilities can provide much-needed rest and recovery for individuals experiencing depression; it also offers an escape from everyday aggravation, as it did with me when I was working as a server (lord knows restaurant jobs are toxic as h***). While traveling, you get to soul search, focus on self-care, and explore.

Traveling can also provide a sense of freedom and autonomy, a crucial experience for those struggling with their emotional wellbeing, since the ability to make choices about destinations, activities, and itineraries can be empowering and uplifting. When I first started planning my trip - including buying airline tickets as well as booking hostels and purchasing a Eurail Pass -, I told NOBODY (except for my friend who just returned from his travels) that I was going backpacking. I knew that the moment I told my parents, my sister, or my aunt, they’d try to talk me out of it. By the time anyone in my family found out about my trip, there was no way I was NOT going on it - I was too excited, and I had already made a set of choices that no one could take away from me - it was liberating!

Now, as I mentioned earlier, while backpacking, you often have opportunities for social interaction. Meeting new people, sharing experiences, and forming connections can combat feelings of isolation that often accompany depression. New experiences such as these encourage mindfulness and present-moment awareness, while immersion in fresh cultures can shift your focus away from negative thoughts about the past or future. It also offers opportunities for self-discovery and personal growth, since facing challenges, navigating unfamiliar territories, and experiencing new customs can build confidence and a sense of accomplishment.

Ultimately, wayfaring can result in the creation of positive and memorable experiences. These memories can serve as a source of comfort and motivation during challenging times.

It's important to note that while travel can have positive effects on individuals dealing with depression, it may not be a replacement for professional treatment and support. Individuals with depression should seek guidance from mental health professionals and consider whether backpacking is a suitable complement to your overall well-being plan.

Regardless, make sure to prepare as well as practice self care and compassion to ensure a positive experience on your trip.

5. Enhanced creativity

As I traverse the streets of London, Paris, Lisbon, Madrid, Barcelona, Cannes, Florence, Naples, Rome, and Venice, I find myself more inspired than ever to draw, paint, write, photograph, and make movies. As I expose myself to new experiences, countries, cultures, landscapes, landmarks, and ways of thinking, ideas come to me like flies to honey.

Gentlemen, when you backpack, you’re provided with an opportunity to clear your mind, find inspiration in nature, history, and architecture, as well as to engage in creative thinking, which can be especially beneficial for those of us in need of a mental health boost. Furthermore, interacting with people from different lifestyles fosters cross-cultural understanding and an exchange of ideas, which can broaden our creative horizons.

Meanwhile, exploring art, music, and philosophy from around the world can enhance our understanding of the world's cultural tapestry, and offer fresh perspectives. Museums, churches, galleries, and street art - Lisbon is particularly great for this - showcase a diverse range of creative expressions, and learning about the history, artworks, and customs of different regions enhances cultural awareness, which in turn leads to mental clarity.

Travel also provides downtime for reflection, and for pursuing hobbies you’re passionate about.

Quiet moments during a journey allow you to contemplate your experiences, generate ideas, and engage in creative activities such as journaling, photography, filmmaking, or sketching. Pursuing creative hobbies can stimulate the imagination and offer an outlet for self-expression, thereby increasing our self-awareness and mental health.

Finally, backpacking often involves overcoming challenges, such as navigating unfamiliar terrain, finding your way out of a difficult situation, or communicating in a foreign language. These challenges require creative problem-solving, enhancing individuals' adaptability and creativity as you adjust to changing circumstances. This versatility is a valuable skill that can be applied to any form of investigative thinking, and such experiences can serve as inspiration for your writing, painting, filmmaking, or any other creative endeavors, since travel provides the material for storytelling and creative expression. Writing travel journals, creating travel blogs, taking photos, or composing music are just some of the creative outlets that travel can facilitate.

Ultimately, backpacking engages all the senses—sights, sounds, tastes, and smells - in order to trigger your creative thinking skills, foster a positive mindset, and develop a new outlook on the world.

Benefits For Physical Health:

1. Physical Activity

This one’s obvious, and I want to stress the benefits of hiking, walking, and cycling when wayfaring around the globe. These activities boost your cardiovascular health, muscle strength, and endurance, lowering blood pressure while enhancing circulation.

Carrying a backpack, especially during hiking or trekking, can help build and tone muscles in the legs, back, and shoulders. This contributes to physical strength and stability.

As such, traveling and backpacking can help you maintain or manage your weight. The combination of physical activity, a varied diet, and the potential for weight-bearing activities like carrying a backpack can support weight goals.

Furthermore, the reduced stress levels we spoke about earlier increase energy, and have a positive impact on overall physical health.

While I got colds biweekly on my journey because I strayed from my usual, healthy eating habits (how can you not when you’re in Europe?), exposure to different environments and climates can actually stimulate the immune system, since the body’s response to these variations can improve over time.

As a matter of fact, some individuals use backpacking and travel as part of their rehabilitation process. The positive effects of nature, exercise, and exposure to new environments can support healing and recovery from physical health issues - just make sure to speak with your doctor before you incorporate backpacking into your rehabilitation plan!

2. Fresh air and oxygen

I already talked about the INSANELY fresh air of the alps. Fresh air is essential for the health of the respiratory system, and when you're out in the open, away from urban pollutants, you breathe cleaner air that can reduce the risk of respiratory issues and allergies. The increased intake of fresh air facilitates the elimination of toxins from the body. This detoxification process is vital for maintaining optimal health.

Fresh air is also rich in oxygen, which is crucial for every cell in your body. Adequate oxygen intake enhances energy levels and supports the overall function of bodily systems. As such, fresh air and outdoor environments can enhance mental clarity, focus, and alertness, which are important for physical health as they support overall wellness.

Breathing deeply during outdoor activities, such as hiking, can also expand lung capacity, making them more efficient and promoting better oxygen exchange. Open air and increased oxygen intake promote healthy circulation and cardiovascular function, which can help reduce the risk of heart-related issues.

Speaking of heart-related problems, exposure to fresh air, especially in natural settings, can contribute to improved sleep quality. Restorative sleep is essential for physical health and overall well-being. Fresh air can stimulate the immune system, making it more resilient and responsive to potential threats since exposure to clean air boosts immunity.

Finally, fresh air promotes oxygen flow to the digestive system, which can enhance eupepsia and nutrient absorption, contributing to overall physical health. Per se, regular exposure to fresh air can improve physical endurance, making outdoor activities like backpacking more enjoyable and beneficial for overall fitness.

3. Vitamin D

Backpacking takes place in outdoor, sunlit environments; these expose you to vitamin D, a natural nutriment essential for your body - and skin’s - production of it. Adequate vitamin D levels are crucial for the absorption of calcium, which contribute to strong and healthy bones. Sufficient vitamin D intake contributes to bone density and can reduce the risk of fractures and osteoporosis.

Some individuals with chronic pain conditions report reduced pain levels with optimal vitamin D levels, which can be particularly beneficial for backpackers with existing pain concerns. Vitamin D has anti-inflammatory properties that can help reduce inflammation in the body, while contributing to its management.

Vitamin D is further linked to reduced pain sensitivity, which can be beneficial for individuals who engage in physically demanding activities. Since Vitamin D contributes to muscle strength and function, it can prevent muscle weakness and improve physical performance, which is essential for backpackers.

This nutriment also plays a role in supporting the immune system. Tolerable levels of this vitamin can help your body fend off infections and diseases, leading to better overall health. While enjoying the benefits of natural sunlight, vitamin D production in the skin can promote overall skin health, including reducing the risk of conditions like psoriasis.

Research suggests that vitamin D may play a role in maintaining cardiovascular health as it can help regulate blood pressure and reduce the risk of heart-related issues. On a similar note, requisite vitamin D levels can also support respiratory health, as they may reduce the risk of respiratory infections and improve lung function, important for outdoor activities like backpacking. Vitamin D is linked to a reduced risk of a whole slew of chronic diseases, including some cancers, diabetes, and autoimmune disorders. It supports numerous bodily functions and systems, promoting a healthier and more active lifestyle.

It's important to note that while outdoor activities like backpacking are a great way to receive vitamin D from sunlight, it's essential to balance sun exposure, use sunscreen, and wear protective clothing to prevent skin damage and avoid sunburn. Additionally, individuals with specific health conditions should consult a healthcare provider about their vitamin D needs before using backpacking as a method to get more of it.

Anyways, gentlemen, I hope you got something from this article, and if you liked reading it, feel free to comment down below or on our social media channels - Facebook, Instagram, and Twitter-X. We’d love to hear your stories about times when backpacking has boosted your health, or when you’ve overcome challenges or gained resilience through your travels. Feel free to like, and follow us for more backpacking articles that’ll help you navigate your travels on a budget.

We encourage you to stay resilient, to keep hustling and grinding, and to accept life’s challenges as another form of backpacking (AKA growth and learning). Have a great week!

Backpacking For Resilience: How Outdoor Adventures Boost Mental and Physical Health

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