Simple hiking benefits body and soul

It’s that time again: Perfect weather to experience the outdoors in beautiful North Idaho. Sunshine, gorgeous scenery, clean air. The occasional breeze rustling through the trees. Birds chirping and squirrels scurrying as the deer graze.

Call that forest bathing, day hiking or nature-meditating — however you see it, just get out there. Hiking in the forest is good for you.

“Hiking” is possible for just about anyone ambulatory (and some trails are even wheelchair friendly, such as the Centennial Trail Rutledge Trailhead or Blackwell Island Wetland Trail). Hiking needn’t look like an adrenaline challenge; even a simple walk in the woods is part of the hiking spectrum. State and national parks offer a plethora of easy, relatively flat and well-blazed trails within a few minutes of town, with both physical and mental health benefits.

Studies confirmed by the world-renowned Cleveland Clinic indicate even a half-hour hike has physical benefits such as:

• Improved circulation and lower blood pressure for better heart health, reduced heart disease risk

• Stronger bones and muscles

• Fresh air and stronger respiration

• Improved sense of balance

• Better sensory perception

• Improved sleep

Mental benefits include:

• Stress relief, feelings of relaxation

• Reducing anxiety and depression

• Improved mood

• Developing a better sense of surroundings

• Feeling more connected to the world, beyond nature

• Social connections: hiking with a friend is a great way to feel connected, but even lone hikers tend to greet one another, encounter pets and horses, and enjoy a kind of camaraderie less present in city life.

Connecting with nature makes exercise feel like recreation and relaxation. If you go, try these tips:

• Add a pack. Basic walking offers a lower-body workout, but adding a backpack adds some upper-body work. It’s also good to have something to carry a few essentials in, like a quick and healthy snack and a first aid kit for lengthier hikes. Sometimes short hikes turn into longer ones, when you find a lovely spot to linger.

• Hat and sunscreen. Never underestimate the power of the sun. It’s more potent at higher elevations and even short stints can lead to sunburn, which adds to skin cancer risk.

• Clothing coverage. See above; in addition to skin protection (light, breathable fabrics), covering arms and legs also protects against ticks and those pesky skeeters and wasps.

• Hydrate, hydrate, hydrate. Then hydrate more. People always seem to underestimate how dehydrating forest hiking can be, even in the shade. Bring a good-sized bottle or “camel pack” (those bag-looking things) with you and use it.

• Hiking shoes. Tennies are comfy but good hiking shoes offer more stability and have better tread to reduce slipping. Those of us over 50 especially can lose balance in uneven terrain.

Want an app? Try AllTrails for a regularly maintained database of trails, maps, and information. State and national forest sites also have trail and park information.

A beginner or newcomer, and don’t know where to go? In the Coeur d’Alene area some simple, picturesque options include Higgens Point (uphill but mostly paved then flat with a gorgeous lake view and, if you’re lucky, eagles); English Point (our family favorite: North on 95 then east on Lancaster, includes horse trails); and Farragut State Park (great trails in any season, lakeside picnicking with playground, plus the fascinating Museum at the Brig). A more brisk, intermediate hike taking less than two hours is Mineral Ridge (east on I-90, exit 22 with more beautiful lake views from the top). Tubbs Hill is downtown behind The Coeur d’Alene Resort and is very popular; parts of it are a little narrow for the less sure-footed.

In Shoshone, the only one I’ve tried is the Pulaski Trail, which is historical, along a creek, and quite pretty. Sandpoint has several options but in summer it’s nice to drive up Schweitzer Mountain and walk the ski areas to look down. Priest Lake State Park is a nice place to spend a day in the Selkirk Mountains with an array of options.

There are many more in North Idaho alone. For a full list of Idaho Panhandle National Park trails, see www.fs.usda.gov/activity/ipnf/recreation/hiking/?recid=6762&actid=50.

Wherever you go, have fun!

“Nature is not a place to visit. It is home.” — Gary Snyder

• • •

Sholeh Patrick is a columnist for the Hagadone News Network who loves to meditate in a forest. Email sholeh@cdapress.com.