Before I ever thought about heart rate variability, endorphins, or biomechanics, you could find me and my friends spending our summers on the trails of Park City, Utah. Back then, hiking was just about spending time outdoors with friends, exploring nature, or running hill sprints as part of our ski team’s summer dryland training. Now, as a physical therapist, I view hiking through a different lens. Don’t get me wrong, hiking is fun, beautiful, and a great way to spend time outside with friends and family. But it’s also one of the easiest, most affordable, and effective tools for improving both physical and mental health. Best thing is, when you’re in Park City, there are so many trail options you will never get bored of exploring!
Cardiovascular benefits: Studies have shown that hiking can improve both aerobic capacity and blood pressure. Hiking keeps your heart rate in a moderate range where you are working but can still hold a conversation, a perfect example of a Zone 2 Exercise, which has been shown to build cardiovascular endurance, support fat metabolism, and improve muscular efficiency.
Metabolic Benefits: Hiking can also help you improve your insulin sensitivity and glucose regulation. It can even help reduce triglycerides and systemic inflammation, making it a great option for chronic disease prevention.
Hiking trails are good for the soul!
Mobility Benefits: Not only does hiking help you reach your 10,000 steps per day goal, but it also can help with your balance and overall confidence while walking! Looking ahead on the trail helps your proprioceptive system take control of balance at your feet with reduced reliance on your visual system. You also get to have fun with balance tasks such as stepping over rocks and navigating stream crossings.
Mental clarity and mood: Your forest bathing friend was right, time in nature is positively associated with reductions in anxiety, depression, and negative emotions, along with increases in mindfulness, positive affect, and overall well-being. One study even found that women who hike in groups have even more benefits than men do in the same settings, even more of a reason to check out Wasatch Adventure Guide’s weekly guided women’s hikes.
Stress reduction: Compared to indoor exercise, hiking outdoors can reduce blood markers of cortisol (your stress hormone), improve heart rate variability (a marker of your heart's response to stress). It can also increase general feelings of revitalization and relaxation. So take a deep breath and let yourself relax while you’re out enjoying the views of Park City!
This short, flat, and mostly paved walk features historic views of Park City’s iconic White Barn and long rolling meadows often filled with cows. This is a great option and perfect for strollers, those just getting into hiking, or starting your day off right. This section of the trail also connects to several other bike path options, leading you to make the hike as long or short as you please.
This fun loop winds through aspens, rocks, and open fields conveniently located on the drive up to the Utah Olympic Park. Located directly across the street from the Run-A-Muck dog park, it’s a great option for those looking to connect two dog-friendly trail systems. It’s a great option for beginners looking for variety in terrain after having a cup of coffee at Hugo Coffee on their way up to check out the Alf Engen Ski Museum. RTS is also a great beginner mountain bike trail!
Looking for a fun way to spend an afternoon in Lower Deer Valley? Start with lunch at the Deer Valley Café, paddleboard or play with your dog by the lake, then stroll around the pond on this mellow trail nestled in Deer Valley Resort. The views and vibe provide top-tier relaxation in a beautiful mountain setting.
This local's favorite starts at the bottom of Park City Mountain with a gradual climb through aspen forests as it weaves its way up to Mid Mountain trail. Armstrong and Spiro are uphill-only for bikes, making it an ideal hiker-friendly route. Always keep an eye out for moose in this area and make sure to check it out in the autumn as the fall colors here are some of the best in town.
Ready to check out your favorite winter groomers in the summer? Start this climb at the Silver Lake Lodge, then continue up to Bald Mountain through a mixture of shady trees and open ridgelines. The views of the Jordanelle at the top are worth the effort, and you can grab a snack, milkshake, or drink back at the lodge to reward yourself when you’re done!
This sunny, winding trail starts at the Canyons base area as it works its way up towards Mid Mountain Trail. Holly’s is a bit more exposed with less tree cover than some of the other trails in the area, making it perfect for shoulder season, early mornings, or cooler summer days. Expect wildflowers, scrub oak, and big views of the Snyderville Basin.
Starting at Guardsman Pass, this hike takes you past the cool waters of Bloods Lake, as it climbs to the summit of Clayton Peak. You’ll enjoy high-alpine views of both the Wasatch Front and Back and cooler temps, making it ideal for hot summer days. Parking is limited on Guardsman Pass. Use Transit to Trails to access this scenic area.
Ricochet to Holly’s to Mid Mountain to Ambush Loop
This has always been one of my all-time favorite loops year-round, but especially in the fall when the aspens turn. Start at the base of The Canyons and hike up Holly’s until it meets with Mid Mountain Trail. Enjoy the traverse section of Mid Mountain Trail until you reach the Ambush Trail to start your descent. The Ambush section provides gentle downhill switchbacks, gladed with dense aspens. In the fall, Ambush Trail lights up with yellow aspen leaves, making it a locals' favorite. With the elevation gain, views, and foliage this is a satisfying effort, so make sure to bring snacks and take your time.
Many of Park City’s hikes and nature walks are accessible to all fitness levels. Starting with the Farm Trail or even the Poison Creek Trail, which are paved and wheelchair and kid friendly! If you're still unsure of the hikes we've listed above—there are number of guide services in Park City that will create a custom adventure based on your goals and abilities.
These days, you can still find me on those same trails I explored growing up, but now I share them with my husband and our German Shepherd Ziggy. I love the gentle climbs, the sound of a light breeze as it whispers through the aspen leaves, the views from the top, and the way my body feels calmer after each time I go for a hike. I love sharing this life hack with my patients and community. Hiking is a powerful, evidence-based way to improve your health, and there’s no better place to do it than right here in Park City.
Fall may not be the longest season in Park City, but it’s nothing short of spectacular…
References
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Author
Abby Stanislaw
Abby grew up ski racing on the Park City Ski Team, where she developed a passion for outdoor sports and the grit needed to excel. Now the owner of Progression Physical Therapy, LLC and a contract physical therapist for the US Ski and Snowboard Team, she helps athletes and outdoor enthusiasts return to the activities they love, whether recovering from injury, postpartum, or just trying to excel at their sport. When out of the clinic you can find Abby skiing, mountain biking, teaching Pilates, and enjoying all that Utah has to offer. Follow her adventures on Instagram @skiingabby or visit www.progressionphysicaltherapy.com.
