A Breath of Fresh Air—Literally

There's something different about moving your body outside. It's not the kind of rush you get from a workout class or the calorie count on a fitness app, but the kind that clears your head and makes your joints feel like they're working with you, not against you.

July marks National Parks and Recreation Month, and while you won't find me handing out participation ribbons, it's the perfect reminder that wellness isn't always found inside a clinic. Sometimes, it starts with lacing up a pair of good shoes, walking out the front door, and letting gravity do its thing, one step at a time.

Outdoor walking and hiking offer something most of us need more of: gentle, intentional movement in an environment that invites us to slow down and pay attention. No screens, no alarms, no pressure—just your body, your breath, and the ground under your feet. As an upper cervical chiropractor, Dr. Burks would tell you, this kind of movement is one of the simplest, most effective things you can do to support your spinal health, nervous system, and overall well-being.

Let's talk about what happens when you step into nature and why your spine, brain, and mood are better for it.

Movement as Medicine: The Full-Body Benefits of Walking and Hiking

We tend to complicate exercise. Track this, monitor that, and max out something else. But the truth? You don't need a gym or a gadget to make meaningful changes to your health. Walking—especially outdoors—is one of the most underrated, low-barrier, high-reward things you can do for your body.

From a cardiovascular standpoint, regular walking helps regulate blood pressure, improve circulation, and support heart health. In fact, the American Chiropractic Association (ACA) notes that walking at a moderate pace for as little as half an hour a day can lower your risk of chronic diseases, including stroke, coronary heart disease, and Type 2 diabetes.

It's also a metabolic booster. You don't need to sweat buckets or climb steep inclines to improve glucose regulation and energy efficiency. A steady pace through the park or up a trail gently activates your core, glutes, hips, and stabilizing muscles, helping with weight management and joint mobility without overloading your system.

And here's the bonus: walking is inherently rhythmic. That repetitive heel-to-toe motion naturally resets your body's internal patterns—breathing, stride length, and even emotional processing. Add a dirt path or forest trail under your feet, and your brain starts to sync with the environment, reducing overstimulation and helping you feel more grounded.

Hiking adds a layer of complexity—think elevation changes, varied terrain, and increased muscular demand. But you don't need to hit summit trails to benefit. Even modest inclines challenge the cardiovascular system while encouraging full-body coordination. And because hiking requires you to adapt to your surroundings, it develops a deeper connection between mind and movement that indoor exercise often lacks.

So, whether you're circling your neighborhood or heading out to Forest Park, remember that movement doesn't have to be extreme to be therapeutic. Sometimes, the simplest step forward sets everything else in motion.

Walking for Spinal and Postural Health

Let's shift gears and talk about why walking, and especially walking with purpose, is so good for your spine.

Walking activates the deep postural muscles that support spinal alignment. With every step, your glutes, abdominals, and paraspinal muscles engage in a coordinated effort to stabilize the pelvis and trunk. The result? It is a natural, low-impact way to reinforce good posture without even thinking about it.

There's also the arm-leg connection. That natural swing of your arms in opposition to your legs isn't just a relic of evolution—it's a built-in mechanism that helps balance the spinal column. According to research supported by NUCCA, this cross-patterned movement activates proprioception (your body's sense of position and motion). It helps maintain structural equilibrium, which is especially important for those with desk-bound jobs or habitual asymmetries.

But walking only benefits your spine if your gait is efficient. Poor walking mechanics, such as shuffling, overstriding, or favoring one leg, can actually reinforce imbalances over time. That's why we often recommend patients pay attention to how they move just as much as how frequently. Are your shoulders relaxed? Is your head centered over your torso? Are your steps rolling heel to toe?

When your body is aligned correctly, starting with the upper cervical spine, all of these patterns improve. You walk taller, breathe easier, and move with more fluidity. And it's not just about comfort; it's about function. A balanced spine sets the stage for movement that's pain-free and performance-ready.

The Nervous System Connection: How Nature Movement Regulates Stress

There's a reason a walk in the woods feels different from a treadmill session under fluorescent lights. It's not just the scenery—it's your nervous system responding to a setting it actually recognizes as calming.

When you step outdoors, especially into a green space, your body starts dialing down the stress response. Cortisol levels drop, heart rate slows, and the parasympathetic nervous system (the one responsible for rest, repair, and digestion) takes the wheel. And if you're walking while all this is happening? You're stacking benefits—activating the muscular system and calming the neurological one.

According to the American Chiropractic Association, walking in nature reduces stress-related inflammation, improves mood stability, and even enhances immune function. Add gentle rhythmic movement to the mix, and you're essentially giving your nervous system a natural tune-up.

There's also something to be said for the "biophilic effect"—a term that describes our innate connection to the natural world. Studies show that time in forests or near water isn't just mentally refreshing—it can directly alter brain chemistry, reducing anxiety and improving focus. And for patients dealing with chronic pain or postural fatigue, that emotional balance often translates into less physical tension as well.

Movement isn't just good for your muscles. It's communication. Every step you take in nature tells your nervous system, "You're safe. You're supported. You're okay." And sometimes, that's the best medicine we can offer.

The Mind-Body Impact of Natural Terrain

Flat surfaces are predictable. Trails are not. That unpredictability—roots underfoot, gravel paths, shifting inclines—is precisely what makes hiking and outdoor walking so beneficial for your body's balance system.

Navigating uneven ground awakens the brain in a way treadmills and city sidewalks just can't match. It challenges proprioception, which is your body's internal GPS for where it is in space. Every adjustment your ankle makes to avoid a rock, every micro-shift your hips do to manage an incline—those are neurological messages being sent and processed in real-time.

This kind of adaptive movement stimulates both motor coordination and sensory input. In other words, it sharpens your reflexes while reinforcing better balance and posture. It's also one of the reasons why we often recommend trail walking to patients recovering from lower back or postural issues (as long as they're cleared for movement). Nature provides resistance training for the nervous system and does it gently without overwhelming your joints.

According to the International Chiropractors Association, physical activities that involve varied terrain enhance neuromuscular efficiency, making them an ideal complement to chiropractic care. When your nervous system is already functioning optimally from spinal alignment, these movements help reinforce that state. It's like how, when you get your wheels realigned, they stay straight on the road.

So, if you're someone who's been feeling off balance—or if you just want to improve your overall coordination—let the ground guide you. Uneven doesn't mean unsafe. It means your body gets to work how it was designed: with flexibility, feedback, and natural rhythm.

Portland's Outdoor Gems: Trails That Encourage Healing Movement

We're lucky here in the Pacific Northwest. You don't have to travel far to find trails that are both beautiful and body-friendly. Whether you're a weekend warrior, a daily stroller, or someone just starting to get moving again, there's a trail for you—and your spine.

Forest Park

One of the most extensive urban forests in the U.S., Forest Park offers over 80 miles of soft dirt trails. That means low impact on your joints and plenty of gentle terrain for walking. Try the Lower Macleay Trail for a quiet, tree-covered stretch that's ideal for mindful movement.

Tryon Creek State Natural Area

This loop-friendly park has well-maintained trails that make for a great walking circuit. For example, the Ruth Pennington Trillium Trail offers a relatively flat surface with just enough variation to engage your balance systems.

Tualatin Hills Nature Park

A perfect option for beginners or those recovering from injury, this park features paved and natural trails through wetlands and shaded forests. The terrain is forgiving, and the landscape is calming—an excellent choice for a short walk with big benefits.

Mount Tabor Park

Want a little more elevation? Mount Tabor has moderate inclines and wide paths that let you ease into a heart-healthy rhythm while giving your spine and core a good challenge. Just pace yourself and keep your posture in check on the hills.

Tips for Trail Walking with Spinal Awareness

Wherever you walk, be intentional. Keep your head aligned over your shoulders (not craning down at your phone), engage your core lightly, and use your arms for momentum and balance. Take shorter strides on uneven paths, and listen to your body. Discomfort is a signal, not a challenge to push through.

You don't need to log miles or hit personal records. The real win is just showing up, moving with awareness, and letting the outdoors do what it does best—support you.

Preparing Your Body for the Trail

Before you head out the door, let's talk about what your body needs to get the most out of your walk or hike without waking up sore the next day.

Movement, especially outdoors, is powerful. But it also asks your body to coordinate multiple systems—muscles, joints, breath, balance—all at once. Warming up, even just a little, gives your body the heads-up that it's time to work.

Start with some simple dynamic movements: gentle leg swings, ankle rolls, and arm circles. These don't have to be perfect or formal—they just get blood moving into the areas you'll be using the most. Walking in place or stepping from side to side can also prep your joints and improve circulation.

Stretching can come after your walk when your muscles are warm and more pliable. Think calves, hamstrings, and hip flexors tend to tighten from long periods of sitting and need support to handle repetitive movement without compensation.

When it comes to spinal prep, posture cues matter. Before you begin walking:

Roll your shoulders back and down to open your chest.
Gently engage your lower core—not a full contraction, just enough to feel stable.
Keep your chin level with the ground, as if a string is pulling the top of your head upward.

These are small adjustments, but they can completely change how your body responds to the trail. And if your spine is already in good alignment—especially the upper cervical region—your movement will feel smoother and more symmetrical.

That's one of the biggest benefits of regular chiropractic care. When your structural foundation is solid, you don't have to work as hard to move well. The body supports itself with less effort and more efficiency.

So, before you start climbing switchbacks or looping through the park, give your body a moment to get organized. You'll move better, recover faster, and enjoy the process more.

Gear and Ground: Essentials for Safe, Supportive Movement

Let's talk equipment—not just the kind you wear, but the environment you're walking on.

First up, footwear. I won't repeat everything from the last blog (although, if you missed The Connection Between Comfortable Shoes and Spinal Health, it's worth a read), but here's the short version: your shoes matter more than you think.

For trails, choose something with adequate tread and lateral support. You want stability over rocks or uneven ground without locking your foot into a rigid form. Hiking shoes or trail runners work well, depending on how rugged the terrain is. A walking shoe with arch support and cushioning does the job for paved or light-gravel paths.

It's not just about comfort but how your foot hits the ground. The more stable and aligned your foot is, the less strain travels upward into your knees, hips, and spine. According to NUCCA research, even minor foot instability can create a domino effect in postural balance. The right shoe buffers that instability and protects your alignment in real-time.

Other gear to consider:

Hydration packs or bottles to maintain fluid balance—dehydration can make muscles tighten, and joints feel stiff.
Trekking poles (for longer or steeper hikes) reduce the load on the knees and help distribute effort more evenly across your body.
Sun protection—hat, sunglasses, sunscreen. Because squinting into the sun for two miles is a sneaky way to develop neck strain, you didn't sign up for.

As for the ground beneath you, dirt trails, mulch paths, and grassy surfaces are softer on your joints than concrete or asphalt. If you walk regularly on hard surfaces, especially without the right footwear, that repeated impact adds up.

Try mixing it up. Seek out softer trails when possible, and if your only option is a paved sidewalk, stay mindful of your stride and shoe condition. You don't need to avoid modern life—just support your body wisely while you move through it.

When Nature Isn't Enough: Knowing When to Seek Help

Walking and hiking are incredible tools for wellness, but they're not a magic fix for everything. Sometimes, the body asks for more help than nature alone can provide.

If you've been walking regularly but still deal with persistent discomfort, something structural may be holding you back. That doesn't mean you're doing something wrong. It just means your body has developed patterns—compensations, misalignments, old injuries—that need a more targeted approach.

Here are some signs that movement alone might not be enough:

You notice pain that returns in the same spot, especially after activity (lower back, one-sided hip or shoulder discomfort, or neck tension).
You experience imbalance or coordination issues, like veering to one side on trails or frequent tripping over minor terrain changes.
You find yourself adjusting your walk due to discomfort, shortening your stride, keeping one arm stiff, or avoiding hills.
There's a history of injury that hasn't fully resolved, and now it's interfering with your ability to enjoy movement.

Upper cervical chiropractic care offers a precise, yet gentle way to address these root issues. By focusing on alignment at the top of the spine—the atlas and axis—we can influence balance, posture, and nervous system efficiency throughout the entire body.

This isn't about replacing movement, but instead enhancing it. When the spine is aligned, everything else—from your gait to your energy—functions more naturally. You're not fighting against your own structure. You're working with it.

So, don't give up if nature's not quite getting you there. You may just need a guide to help you recalibrate your foundation so that walking feels as good as you want it to.

Small Steps, Big Outcomes: Encouragement for Every Ability Level

If you're reading this and thinking, "That all sounds great, but I'm not exactly trail-ready," you're not alone—and you're not behind.

One of the most common things we hear from patients is that they want to move more, but don't know where to begin. Maybe there's some stiffness in the morning, you're recovering from injury, or perhaps it's just been a while since your body felt like it could move comfortably.

The good news is that you don't need to jump into a 3-mile hike or commit to a walking routine that feels like a second job. Start where you are. One block. One lap. One quiet stroll around your backyard with the dog. Movement adds up—especially when it's consistent, intentional, and aligned with what your body actually needs.

We've worked with patients who started with five-minute walks and, over time, saw fundamental, measurable changes—not just in their spine but in their energy, mood, and confidence. They weren't chasing some performance goal but learning to trust their body again. That trust builds slowly, but it builds strong.

If all you can manage today is a short walk on flat ground, do that. And if tomorrow your body's ready for something more, meet it there. Consistency is what creates momentum, and momentum creates change.

Partnering with You in the Healing Journey

Movement is healing, but it doesn't happen in isolation. It's a conversation between your body and your environment—and sometimes, it helps to have someone who understands how to interpret that conversation.

At The Upper Cervical Clinic, we don't just adjust spines. We partner with you in figuring out how to move through life with more ease, awareness, and strength. Whether that means helping you choose better shoes, coaching your walking posture, or addressing the root causes of imbalance, the goal is long-term, sustainable wellness that fits your life.

We often recommend Outdoor walking and hiking because they meet you where you are. They're accessible, adaptable, and deeply beneficial when done with intention. But when the body needs more support, when there's a pattern that won't resolve or a symptom that keeps whispering (or shouting)—that's where clinical care comes in.

You don't have to figure it out alone. We're here to help you connect the dots, clear the interference, and get back to doing what you love without having to brace against discomfort every step of the way.

Walk Toward Wellness

Here's what I hope you take from this: walking and hiking aren't just hobbies. They're acts of self-care. They're one of the most natural ways to strengthen your body, regulate your nervous system, and reconnect with your own sense of balance, physically and emotionally.

This July, during National Parks and Recreation Month, let it be more than a calendar event. Let it be a personal invitation to step outside and start where you are. Whether you're walking a tree-lined trail, navigating your neighborhood sidewalks, or exploring the hills of Mt. Tabor, every step counts.

Support your body with the right gear, the right preparation, and—when needed—the right care. Movement should feel good. And when your spine is aligned, and your nervous system is in sync, it often does.

So take that first step. Then take another. Your spine, your brain, your breath—they're all ready to move with you.

Step into Wellness: Health Benefits of Outdoor Walking and Hiking