A Walk in the Woods: The Benefits of Hiking and 5 Twin Cities Area Trails to Try

Spring at Silverwood Park in St. Anthony, MN

Why Go Hiking?

Hiking Can Be Enjoyable

Regular movement, aka exercise, is one of the best things we can do to take care of our bodies. It is associated with a longer, healthier lifespan and it has a role in delaying or preventing chronic diseases like diabetes and cancer. In addition, physical activity is associated with an improvement in symptoms of anxiety and depression.

If you have a history of dieting or disordered eating, chances are high that you also have a complex relationship with physical activity. Clients often tell me that they only exercise when they are also dieting to lose weight.

For a long time, I too had a troubled relationship with moving my body. Breaking up with diet culture (with the help of intuitive eating) allowed me to reshape my thoughts around regular physical movement.

To change my relationship with exercise, I had to first decouple the idea that exercise was only for weight loss. Second, I had to find physical activities that I actually liked doing. One of those activities happens to be hiking.

Hiking Gets You Out in Nature

The benefits of hiking go beyond those of other physical activities. For example, when hiking, you are out in nature.

The benefits of being in nature are an active area of research, but recent reviews have found growing evidence to suggest that being in nature can improve cognitive function, blood pressure, mental health, and sleep.

It is worth spending more time outside with birds, bees, and trees, even if it isn’t to go for a hike.

Hiking Can Provide Social Connection

Hiking could also increase social connections. Though solo hiking can be a fulfilling experience, going with a friend or group is something to consider.

Social connection is another area of ongoing research, and we are finding more and more that social connection and social support are important factors in overall wellbeing.

Hiking with a pal or group can make it that much easier to get started. It can feel overwhelming to find a trail, know how to dress, or know what to bring when you are new to hiking. Talking to or hiking with a more experienced friend or connecting with a local chapter of a hiking club like Fat Girls Hiking (Minneapolis peeps, check out the local hike schedule!) or Body Liberation Outdoor Club can give you a bit more peace of mind.

How to Find Places to Hike

I am by no means a hiking expert, but I have been going on hikes regularly for the last few years, both in the Twin Cities area and when traveling. The AllTrails app (not sponsored!) is my most-used resource to find new hikes. You can search for trails by distance (both getting to the trail and how long the hike will be) and difficulty level. Users can leave trail reviews, giving you recent updates on how muddy or buggy a trail might be or other helpful information.

Many park systems have maps posted on the trails or available at the trailhead either as a paper map or, more commonly, a QR code for a virtual map. Avenza Maps, another app, also allows you to download park maps (many for free!) before you get to the trails.

What to Pack for a Day Hike

I have a small backpack that I carry on hikes with water, a snack like a granola bar (depending on the hike length and timing, you may want to pack more food), bug spray, sunscreen, a basic first aid kit with things like bandages and wipes, tissues, lip balm, and a plastic bag to store wet clothes or muddy shoes at the end of a hike, just in case.

Comfortable shoes are the most important thing for a hike. Depending on the trail and conditions, a good pair of sneakers might be enough, but I do find the more structured support of hiking shoes helpful when walking over uneven trails with rocks and tree roots. I like to bring a second pair of shoes to change into at the end of the hike; in the summer, that is usually a pair of flip-flops.

How you dress for the hike will depend on the weather, but layers are always a smart choice to help regulate your temperature and protect yourself from the elements like wind, rain, or sun. Since I have a history of melanoma, I take sun protection seriously. I wear UPF clothing, a hat, and sunglasses along with sunscreen so that I can safely enjoy hiking, even on high UV days.

5 of My Favorite Twin Cities Area Hiking Trails

It is hard to pick a favorite trail. I tend to seek out new parks and trails frequently, but below are 5 places I have hiked more than once and look forward to returning to again.

  1. Silverwood Park

Some might argue that this isn’t really a hike since the main path is a paved one-mile loop. Silverwood Park in St. Anthony is my go-to for a walk and talk with a friends or a quick mid-week hit of nature.

The trail takes you through an oak forest and along the shores of Sliver Lake. There are art installations along the path, and I have seen plenty of wildlife in this urban setting, from deer to turtles to baby owls.

This park also has a building with a café and restrooms. Parking is plentiful and easy, and there is no fee to visit the park.

2. Lebanon Hills Regional Park

Lebanon Hills in Eagan has a fairly extensive network of trails. One of the things I love about this park is the ability to vary the length of your hike. There are numbered maps posted at all trail intersections, making it easy to navigate and adjust your route at any point during the hike.

There is no fee to visit the park. There are a few parking lots, depending on what trail you want to hike. Restrooms are available near the parking areas. This park can get busy, especially on weekends, so consider getting an early start.

3. William O’Brien State Park

William O’Brien State Park is in Marine on St. Croix. This has become a go-to hiking spot for me; it just feels comfortable. The main trail has some side loops, like rolling hills and a hardwood forest, that can be easily added on when I want a little more mileage or challenge.

It is at the top of my list to return to this fall because the top of the hills overlooks the St. Croix River and I image it would be spectacular when leaves are at peak fall colors.

This park requires a state park vehicle permit.

4. Lake Maria State Park

Lake Maria State Park is located in Monticello, MN. My first trip to this park was on the 4th of July 2023, despite it being incredibly buggy (it was the first time I wished I had a face net when hiking!) and a sudden rainstorm cutting the hike short, I couldn’t wait to return.

This park felt less polished than others in the MN state system, and compared to busy places like Afton, it was possible to complete a hike without seeing another person. There were some downed trees I needed to scrabble over in a few spots, and I saw so much wildlife including hundreds of tiny toads hopping across the trail, deer, and wild turkeys.

This park requires a state park vehicle permit.

5. Nerstrand Big Wood State Park

Nerstrand Big Wood State Park is in Nerstrand, MN, a bit south of Northfield. I have only hiked this trail in the fall and really look forward to seeing it in other seasons. I am hoping next year I can time an early spring hike to coincide with the bloom of endangered dwarf trout lilies.

There is a waterfall at the beginning of the trail which is always a fun feature in a hike. The last few years it was lackluster with the summer drought conditions, but the heavy spring and early summer rains are sure to have it flowing this year.

This park requires a state park vehicle permit.

Try Hiking to See if You Like Hiking

If you are curious about hiking, I encourage you to give it a try. Start with a relatively short and easy path to see how it feels. As you gain confidence, you can explore longer or more challenging routes. And if hiking isn’t for you, that is cool too. Be open to trying new things until you find a style of movement that feels good to you!

The information provided is for educational and informational purposes only. It is not intended to be medical advice or to diagnosis, treat, cure or prevent any disease. This information does not replace a one-on-one relationship with a physician or healthcare professional. Dietary changes and/or the taking of nutritional supplements may have differing effects on individuals.


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