Layout that I designed using InDesign for the Trekking the Trails article in Total Wellness Magazine.

1. trekking the trails
We’ve all heard about how to go green, but have
you ever heard of green exercise? From scaling
a summit and enjoying the panoramic view, to
witnessing the wonders of wildlife, hiking is an
exciting venture into the great outdoors. In fact,
hiking is a form of green exercise (a physical
activity undertaken in a natural environment). In
addition to the many physical and psychological
benefits that green exercise offers, outdoor
recreational activities, such as hiking, provide
outdoor enthusiasts with breathtaking
experiences that nurture both body and soul.1
While Los Angeles is known worldwide as an
iconic metropolis, here we discover that this
vibrant city is home to more than just Hollywood
as we take a look at some of LA’s outdoor gems.
by christopher phan| designby catrina pang
left:angiephotos/istockphoto;right:4x6/istockphoto
the mind–body–spirit connection: benefits of
nature and exercise
mind: mental medicine
ReduceYourStress&Anxiety:
It is no secret that exercising can be healthy for the body,
but did you know that besides strengthening muscles and
improving stamina, physical activity also affects biochemical
changes that can reduce stress and anxiety? According to a
2005 study by the European Journal of Applied Physiology,
exercisepromotestheproductionofnorepinephrine,a
neurohormonethathelpsthebrainandbodyrespondto
stressfulevents.2
Additionally, in a 2012 study published in
Environmental Science & Technology, researchers found that
exposure to nature while exercising may further increase the
mental benefits of physical activity.3
While the links between
exercise, nature, and anxiety are not entirely clear, exercise
causes the release of endorphins, chemicals that stimulate the
hypothalamus (also known as the pleasure center of the brain).
ImproveYourSelf-esteem:
Several different 2010 studies compiled by Environmental
Science & Technology suggest that exercising in green
environments may help improve self-esteem.4
In one of
the studies, participants were divided into subgroups that
underwent various durations of green exercise in different
habitats to assess their effects on self-esteem. Analysis revealed
that short term exposure to green exercise was highly effective
in improving self-esteem with the level of improvement
decreasing as sessions get longer.
body: balanced body
ReduceYourRiskofHighBloodPressureandTypeIIDiabetes:
Aerobic exercise temporarily increases your heart rate,
respiration and requires oxygen, whereas anaerobic exercise
builds strength through short bursts of strenuous activity
and does not require oxygen. According to a 2006 review by
the Canadian Medical Association Journal, both aerobic and
anaerobic forms of exercise have been shown to be beneficial
toward cardiovascular health and may help decrease the risk
of hypertension and type II diabetes.5
Hiking can be an aerobic
or anaerobic activity depending on how you approach it; while
generally an aerobic activity, hiking can be made anaerobic by
increasing your intensity and speed, pushing your body into
the anaerobic threshold.
ProvideYouwithvitaminD:
From 2001 to 2006, the Centers for Disease Control and
Prevention found that about 24% of people in the US were
at risk of vitamin D deficiency, a condition that adversely
increases the risk of osteoporosis.6
A 2003 study published
in the American Journal of Clinical Nutrition found that
moderateexposuretosunlightincreasesvitaminDlevels,
whichstrengthensbonedensity through the increased the
absorption of calcium.7
Sunlight can be a good way to heighten
your vitamin D levels, but spending too much time in the sun
can lead to melanoma, the most dangerous type of skin cancer.
spirit: spiritual sanctuary
BoostYourMood:
A key indicator of a balanced mind, spiritual wellbeing is
broadly defined as having a sense of good health as a whole
and unique individual. Spiritual wellbeing can often aid in
maintaining a healthy state of mind and is commonly linked
with nature. In a 2013 review in Extreme Physiology & Medicine,
researchers examined the effect of exposing naturalistic
pictures to people exercising. They found significant reductions
in depression, tension, and anger measurements, suggesting
that exercising in natural environments positively affects mood.
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This extra boost in mood that green exercise provides is a key
indicator of good mental health, which helps keep all parts of
our lives in balance.
RevitalizeYourSpirit:
Natural environments can help revitalize the spirit by restoring
emotional and cognitive resources that can be depleted in
modern urban environments, according to a 2013 study
published in the Journal of Environmental Psychology, natural
environments can help revitalize the spirit by restoring
emotional and cognitive resources depleted by modern urban
living.9
In fact, research from this study suggests that any type
ofgreenexercisemayhelprevitalizethespirit and help you
find a restful reprieve from the hustle and bustle of city life.9

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6. hiking shoes: help keep your step steady on the trail to
avoid slipping or falling.
what to wear
essentials
1. daypack: to carry belongings.
what to bring
7. comfortable clothing: such as a light windbreaker and
athletic shorts help moderate body temperature and act as a
barrier to the elements.
8. hat and sunglasses: help shade your face and scalp,
protecting your body from heat stroke and your eyes from dust
and wind.
9. sunscreen and lip balm: help moisturize and protect
your skin from harmful UVA rays that penetrate deep into the
skin, and from UVB rays that irritates the outermost layer of
the skin, causing sunburn. Note: Using SPF 15 or higher and
reapplying frequently during the strongest hours of the day is
recommended.10
10. bug spray: helps repel insects and keeps you from
getting bitten on the trail. DEET is the active ingredient in many
insect repellents, which works by repelling rather than killing
insects and can be effective in keeping bugs at bay.11
Note: Using DEET concentrations ranging from 4%-100% have
been deemed safe by the Environmental Protection Agency as
long as you follow the directions.
2. water bottle: to keep you hydrated.
3. first aid kit: in case of emergencies.
4. technology: such as a GPS application on a smartphone
to provide tracking analytics and help you find the trail if you
get lost.
5. snacks: such as trail mix, nuts, granola bars, and fresh fruit
to provide quick energy to sustain your energy level.
❯❯en route to
the top
[Canyon Drive - Runyon Canyon Loop -
Mount Lee]12
Numbers:
Distance: 6.5 miles (round trip)
Elevation Gain: 1098 ft
Est. Time: 3 hours (total time)
Difficulty: moderate (3) [scaled out of 5]
Notes:
Best Seasons: Fall, Winter, Spring, Summer
Special Features:
Hollywood Sign Trail
Bat Cave
Watch out! for
Equestrians riding horses
Dog walkers
[Wonder View Drive - Aileen Getty Ridge
Trail - Burbank Peak]13
Numbers:
Distance: 3 miles (round trip)
Elevation Gain: 872 ft
Est. Time: 2 hours (total time)
Difficulty: moderate-difficult (4)
Notes:
Best Seasons: Fall, Winter, Spring, Summer
Special Features:
Wisdom Tree
Rugged, steep trail great for workout
Watch out! for
Rabbits
Dog walkers
[William Mulholland Memorial Fountain -
Mineral Wells Trail - Beacon Hill]14
Numbers:
Distance: 2.9 miles (round trip)
Elevation Gain: 556 ft
Est. Time: 1 hour (total time)
Difficulty: easy-moderate (2)
Notes:
Best Seasons: Fall, Winter, Spring, Summer
Special Features:
Gradual incline
Relatively uncrowded trail
Watch out! for
Dusty and slippery dirt
Dog walkers
[Winding Way - Edward Albert Escondido
Canyon Trail - Waterfall]15
Numbers:
Distance: 4.2 miles (round trip)
Elevation Gain: 400 ft
Est. Time: 2.5 hours (total time)
Difficulty: moderate (3)
Notes:
Best Seasons: Winter, Spring
Special Features:
Waterfalls
Rock climbing
Watch out! for
Smaller waterfall cascades
Dog walkers
SpecialDirections: From Kanan Road,
drive south a mile or so on Pacific Coast
Highway (1) to East Winding Way and turn
left. The signed parking lot is on the left
side of Winding Way. The trail actually
follows the paved Winding Way for about
a mile, after which you will see an obvious
trail to the left. Follow the trail until it
hits the stream, then just follow the trail
upstream until you come to the lower falls.
[Los Liones Drive - Los Liones Trail - Parker
Mesa]16
Numbers:
Distance: 7.28 miles (round trip)
Elevation Gain: 1292 ft
Est. Time: 4 hours (total time)
Difficulty: moderate (3)
Notes:
Best Seasons: Fall, Winter, Spring, Summer
Special Features:
Panoramic ocean views
Lush flora and fauna
Relatively uncrowded trail
Watch out! for
Bikers
Dog walkers
[Yerba Buena Road - Backbone Trail -
Sandstone Peak]17
Numbers:
Distance: 7.1 miles (round trip)
Elevation Gain: 1730 ft
Est. Time: 3 hours (total time)
Difficulty: moderate (3)
Notes:
Best Seasons: Fall, Winter, Spring, Summer
Special Features:
Highest peak in Santa Monica
Mountains
A little bit of everything - rock
formations, canyons, coastal views
Great for novice and seasoned hikers alike
Watch out! for
“Split Rock”
Bikers
Dog walkers
griffith park
santa monica mountains
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[trailhead - trail - peak]
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3. on-campus resources: Want to go hiking but are unsure
how to get started? Check out UCLA Recreation’s Outdoor
Adventures program, which offers two or three hiking trips
every weekend! In addition to co-operative and educational
Wilderness Outings and free workshops ranging from
backpacking to backcountry cooking, UCLA Recreation offers
an amazing array of resources at the Outdoor Adventures
Center in the back of the John Wooden Center. For more
information about trip descriptions and online registration,
please visit http://www.recreation.ucla.edu/oa.
Whether you are looking for an exciting
outdoor activity or a rigorous workout,
consider hiking, as it is a fun and healthy
way to reap the benefits of green exercise
in several convenient locations in your
neighborhood. See you on the trails! tw
References
1.
“The mental and physical health outcomes of green exercise” Int J Envi Heal R.
(2006).
2.
“Norepinephrine as a mediator in the stimulation of phagocytosis induced by
moderate exercise” Eu J Appl Phys (2005).
3.
“Does participating in physical activity in outdoor natural environments have a
greater effect on physical and mental wellbeing than physical activity indoors?”
Environmental Science & Technol. (2011).
4.
“What is the Best Dose of Nature and Green Exercise for Improving Mental
Health?” Environ Sci & Tec. (2010).
5.
“Health benefits of physical activity: the evidence.” Can Med Assoc J. (2006).
6.
“Vitamin D Status: United States, 2001-2006.” cdc.gov. (2011).
7.
“Sunlight and vitamin D for bone health and prevention of autoimmune
diseases, cancers, and cardiovascular disease1’2’3’4” Am J of Clin Nutr. (2004).
8.
“The great outdoors: how a green exercise environment can benefit all.” Ex Physl
& Med. (2013).
9.
“Feelings of restoration from recent nature visits.” J Environ Psy. (2013).
10.
“Questions & Answers on Skin Cancer Prevention.” cdc.gov. (2002).
11.
“Fight the Bite for Protection from Malaria Guidelines for DEET Insect Repellent
Use.” cdc.gov. (2013).
12.
“Hiking Griffith Park - Mount Lee to the Hollywood Sign.” modernhiker.com.
(2010).
13.
“Hiking to the Wisdom Tree and Cahuega Peak.” modernhiker.com. (2013).
14.
“Hiking Beacon Hill in Griffith Park.” modernhiker.com. (2014).
15.
“Escondido Falls Trail.” alltrails.com. (2012).
16.
“Hiking Los Liones Trail to Parker Mesa.” modernhiker.com. (2010).
17.
“Mishe Mokwa Trail to Tri-peaks and Sandstone Peak.” modernhiker.com.
(2006).
18.
“Hiking Mount San Antonio Mount Baldy and Mount Harwood.” modernhiker.
com. (2007).
19.
“A three-week traditional altitude training increases hemoglobin mass and red
cell volume in elite biathlon athletes.” Int J Sports Med. (2005).
left:alexraths/istockphoto
[Manker Flats – Devil’s Backbone Trail – Mount Baldy]18
Numbers:
Distance: 10.33 miles (round trip)
Elevation Gain: 3950 ft
Est. Time: 7 hours (total time)
Difficulty: very difficult (5)
Notes:
Best Seasons: Fall, Summer
Special Features:
80 ft waterfall
Highest peak in Los Angeles County
Watch out! for
Snow and ice
Baldy Bowl
SpecialDirections: Take I-210 to Upland, California and exit at
Mountain Avenue. Continue north on Mountain until it turns
into Mount Baldy Road. Continue through Mt. Baldy Village and
past Icehouse Canyon to the Manker Flats Campground. The
trailhead begins just north of the campground at San Antonio
Falls Road. Look for a port-o-potty off the main road. If you
want to take the Ski Lift up, continue past the campground to
the end of Mt. Baldy Road. The road ends at the ski lift.
san gabriel mountains
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hiking higher: Not only can hiking be an enjoyable activity,
but it can also serve as an intense workout. If scaling Janss
steps is a breeze, try jogging up Griffith Park’s Mineral Wells
Trail for an uphill cardio workout that is great for strengthening
yourcalfmuscles. Or, for those mountain-climbing adventurers
who want to dominate the view of the Los Angeles skyline,
head east toward the San Gabriel Mountain’s “crown jewel” –
Mount San Antonio. With a staggering 10,064 ft altitude at its
apex, “Mount Baldy” is the highest peak in Los Angeles County,
which can serveasatraininggroundforbuildingendurance.
Athletes often subject themselves to altitude training since
less oxygen in the air causes the hormone erythropoietin to
stimulate red blood cell production. This increaseinredblood
cellcountlastsforacoupleofweeksandallowsoxygento
travelmoreefficientlytomuscles, whichincreasesphysical
performanceandstamina.19
In sum, hiking is a versatile
activity that exercises more than just your feet.