Get Outdoors! Hiking is Good for the Mind and Body
Just because the weather has turned cooler doesn’t mean it’s time to hibernate indoors. Fall and winter are a great time of year to enjoy outdoor activities in Oklahoma, and hiking is a fun and affordable way to start. Whether you’re looking for a family activity, or offering your teen an alternative to organized sports, screens or boredom, wandering through the wilderness should be at the top of your list.
Why Hike?
Beyond the basic pleasure of being in nature, hiking provides some very real physical and mental benefits to people of all ages. From a health perspective, hiking is a whole-body workout. It’s aerobic exercise in disguise, raising heart rates and improving endurance. It’s also a weight-bearing activity, which builds strength and helps improve bone density over time. Encountering uneven surfaces and ascending/descending trails helps improve balance, too.
Activities like hiking are also an investment in future health. Studies have shown that regular exercise in childhood and adolescence increases the odds of staying physically active and healthy during adulthood, which means a lower risk of obesity, certain types of cancer and cardiovascular disease.
A 2015 Stanford-led study showed that spending time in nature, away from the stressors of everyday life, is also beneficial to mental health. The researchers found that being outside for extended periods of time helped to lessen both negative thinking patterns and activity in the part of the brain associated with mental illness.
Hiking outdoors can also raise serotonin levels, enhancing focus and problem-solving abilities, as well as fostering a sense of personal and social renewal. Extended time in nature may also help teens perform better in school by relieving stress and recharging their ability to think creatively and solve problems. A 2012 study by researchers at the University of Kansas demonstrated that people from all walks of life show significant cognitive improvement – as much as a 50 percent boost in creativity – after living for a few days steeped in nature, unplugged from cell phones, the internet and other screens.
Although hiking is an enjoyable solo activity, hiking with a friend, family or group improves relational health by fostering connection, creating bonds and positive memories, and providing quality time. A challenging hike can provide opportunities to overcome obstacles together, which engenders trust. Easier hikes create a shared experience and an opportunity to have conversations, explore and bond. The benefits of improved, positive relationships include feelings of self-worth, confidence, support systems, enhanced communication skills and increased conflict management skills – all of which can help your teen navigate adolescence.
Getting Started
Like any sport, the amount of gear available is endless (as is the amount you can spend), but for beginner “day hikers” following an existing, well-marked path, the bar is low for entry when it comes to equipment. Temperature, season, weather forecast, hike duration and common sense should dictate clothing choices – with a heavy emphasis on comfort. Good hiking clothes are moisture wicking, drawing sweat and moisture away from the skin and drying quickly, thereby helping to avoid skin discomfort and making it easier to regulate core body temperature. Dressing in layers, especially in the winter, is smart.
In Oklahoma, sun protection is important year-round, whether it’s a hat, sunscreen or UV-protective clothing. Similarly, a water bottle is a must for longer hikes or for any hike in the summer heat, and an easily digestible snack is always nice if you plan to be out more than an hour or so. In the summer, bug repellent is a smart choice, too. For hiking after dark, a headlamp can come in handy. In uneven terrain, sturdy footwear, like hiking boots or trail shoes, will make your life a lot easier, even on a short trek. A backpack or fanny pack to store your phone, ID, etc., is a good option, too.
Don’t let a lack of equipment keep you from hiking, though. You likely already have everything you need to tackle a short, easy-to-moderately difficult, well-marked trail. Tennis shoes, gym clothes, water and sunscreen – you’re set. If you decide to explore longer, more challenging hikes, you can slowly add to your gear as your budget allows.
Finding a Trail
You don’t have to go far to get in a good hike when you live in Tulsa. Turkey Mountain is an accessible urban wilderness with miles of trails right near the intersection of W. 71st St. and S. Elwood Ave. Ample parking, bathrooms and water fountains make this park a perfect place to begin. You can bring your dog, too. Just keep your furry friend on a leash and pick up after it. This park does get heavy use, but the good news is that they are adding another 88 acres, with six new miles of trails, next year. More at riverparks.org.
The Keystone Ancient Forest Preserve is a 20-minute drive west of Tulsa. The trails are well marked and rated, so that hikers can choose their challenge, from relatively easy to fairly difficult. The facility features plenty of parking and a lovely visitor’s center with very nice bathrooms and helpful staff. The preserve is open Thursday through Sunday, and dogs are allowed on leashes the first and third weekends of each month. This is an old-growth forest, with live post oak and red cedar trees that pre-date the existence of the United States, some up to 500 years old! More at facebook.com/KeystoneAncientForest.
Oxley Nature Center in Mohawk Park boasts nearly nine miles of trails; most of them are flat and fairly smooth. Hiking is allowed seven days a week, year-round, 7 a.m. to 9 p.m., although the Interpretive Center (and its bathrooms!) keep more limited hours. Pets are not allowed at Oxley. For more information, visit oxleynaturecenter.org.
For more information on hiking in Oklahoma, visit travelok.com.
Julie Wenger Watson is a freelance writer who’s worked in all aspects of music promotion. She’s also Co-Director of “Live From Cain’s,” a public radio show pilot.
