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trekking the trails
We’ve all heard about how to go green, but have
you ever heard of green exercise? From scaling
a summi...
❯❯
6. hiking shoes: help keep your step steady on the trail to
avoid slipping or falling.
what to wear
essentials
1. daypa...
on-campus resources: Want to go hiking but are unsure
how to get started? Check out UCLA Recreation’s Outdoor
Adventures p...
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Total Wellness Magazine: Trekking the Trails article design

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

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Total Wellness Magazine: Trekking the Trails article design

  1. 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. 8 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
  2. 2. ❯❯ 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 ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ ❯ [trailhead - trail - peak] left:tarasov_vl/istockphoto;wwing/istockphoto;elgol/istockphoto;koya79/ istockphoto;manley099/istockphoto;alexraths/istockphoto;jianghaistudio/ istockphoto;andreygorulko/istockphoto;janinelamontagne/istockphoto; zoom-zoom/istockphoto;mac99/istockphoto;homeworks255/istockphoto; right:rapideye/istockphoto 1 2 3 4 5 6 7 8 9 10
  3. 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 ❯ ❯ ❯ ❯ 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.

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