Hit the Trail, Feel the Boost
Hi Trailblazers, Tara here!
This Friday afternoon, after wrapping up my work for the week, I went for a hike. The trail was surprisingly quiet, unlike the weekends when it's often filled with energy – kids running around, joggers on the path, and more people hiking. My fiance and I started off the hike feeling a bit cold under some drizzle, then the clouds cleared, and the sun came out. We saw several deer, turkey, hawks, and this cute creature that looked like a salamander!
We reached the viewpoint overlooking the Bay at the top and took it all in. It was a serene way to punctuate the week. The hike, all in all, took about an hour and a half to complete the loop. We left feeling clear-minded, energized, and… hungry :)
We’ve been making hiking part of our weekly routine, trying to sneak them in on the weekends. Ever since we started hitting the trails again, it's been addicting… often what we look forward to most. I’ve reflected a bit on why personally, and I think it's due to a few things: quality time, exercise, fresh air, and… it creates moments of awe.
For those of you reading the past few months, I set seeking moments of awe as one of my intentions for the year. Every time we reach the top of a hike and look out, I get that feeling I've been searching for. Sometimes, I even find it on other parts of the trail—for example, the salamander I saw today (it first startled me, and then once I recovered…) had me so intrigued by the way it took slow, calculated steps and the gummy nature of its skin. Who knew we had those in the Bay Area!
This experience made me want to further explore the benefits of hitting the trails, not just for myself, but for you, the EmpowerFlow community.
Beyond the Burn: Unexpected Physical Perks
Yes, hiking gets your heart pumping and strengthens your legs, but the advantages extend further than you might think:
Bone Builder Extraordinaire: While weight-bearing exercises like running are often touted for bone density, hiking, especially on varied terrain, engages more muscle groups in different ways, leading to surprisingly robust bone health.
Immunity Boost from the Wild: Breathing in phytoncides – natural compounds released by trees – has been linked to increased natural killer (NK) cell activity in our immune system. These cells play a vital role in fighting off infections and even some forms of cancer. Studies in Japan have shown that forest bathing (shinrin-yoku), which includes leisurely walks in nature, can significantly boost NK cell activity for up to a month after the experience.
Sharpen Your Mind, One Step at a Time
The mental benefits of hiking are just as compelling, offering a refreshing escape and fertile ground for inspiring experiences:
Attention Restoration: Ever feel mentally drained after hours of screen time? Hiking provides an environment that allows our "directed attention" to rest and our "involuntary attention" to take over, leading to reduced mental fatigue and improved focus. Embrace a childlike curiosity, slowing your pace to observe intricate details with wonder. Notice what you notice.
Calm your mind: Studies have consistently shown a link between spending time in nature and reduced symptoms of anxiety and depression. Pay attention to your breath and expand your awareness of the vastness of the landscape. A Stanford University study found that people who walked in nature for 90 minutes showed decreased activity in a region of the brain associated with rumination – repetitive thoughts focused on negative emotions.
Boosting Your Brain's Gray Matter: Regular aerobic exercise, like hiking, can increase the volume of gray matter in key areas of the brain, particularly those involved in memory and cognitive function. Research using MRI scans has indicated that older adults who engage in regular walking or hiking have a larger hippocampus – the brain region crucial for memory formation – compared to their sedentary peers, potentially slowing age-related cognitive decline.
Make Hiking a Habit
You don't need to conquer Everest to reap these incredible benefits and find inspiring moments. Here are some tips to get started:
Find local trails: Explore parks and nature preserves in your area. Make it easy to go by picking a trail or park that is a short drive away. My go-to for finding hikes is AllTrails or getting inspired by what my friends are hiking on Strava.
Start Short: A hike doesn’t need to be 10 miles. Start with 1-2 miles and build from there.
Buddy Up: Hiking with friends can be enjoyable (and help with accountability). It's a great twofer to catch up with a friend and get outside.
Listen to your body: Start with accessible trails and gradually increase the intensity. If you’re injured or under the weather, don’t push yourself. Get some rest and hit the trail when you’re feeling stronger.
Dress comfortably: Bring layers. Find a comfortable pair of hiking shoes (I love REI for this!) and, most importantly, get a quality pair of wool hiking socks (trust me, you’ll save yourself from blisters).
Hydrate: Bring a bottle of water with you—even if it's a short hike, it's good to always have something to sip on and keep you hydrated.
Stretch & Roll: Stretching before your hike can help your body warm up. I also love to roll out on a foam roller afterward, especially if my hips are tight.
Local Hiking Recommendations in the Bay Area
If you’re local to the Bay Area, California, here are some trails that are easy to get to and beautiful to hike:
Rancho San Antonio County Park & Open Space Preserve (Cupertino/Los Altos Hills): The ancient oak woodlands and panoramic views offer a sense of timelessness and vastness. You can explore over 25 miles of trails. This is also a very popular spot for bird watching if that's your thing.
Los Gatos Creek Trail: The gentle flow of the creek and the luscious trees make this a great hike with good sun protection. The trail spans 10 miles, but you can often just do a segment or two. My favorite part is to start in downtown Los Gatos and hike out to the Lexington reservoir and loop back (~ 4 miles total and 550 ft elevation gain)
Stanford Dish Trail (Palo Alto): This trail is paved and great for those who may not want to walk in the dirt just yet. It's a popular loop right in the heart of Palo Alto with a vast view of the Bay Area at the top.
Crystal Springs Regional Trail - South of Dam Segment (Redwood City): Right off of 280, this trail wraps along the Crystal Springs reservoir, letting you soak up views the entire way out and back.
Go Trailblazing!
Alright, I think I’ve made a pretty strong case here for why you need to go for a hike! Commit to doing one hike this week and let me know how it goes :)
Happy hiking,
Tara
