Mindfull Meanderings

Local Cliff Walks

Whether you're a seasoned hiker or a casual walker, the Algarve's cliff walks offer unforgettable experience, filled with natural beauty and serene landscapes. It's an idyllic place where the journeys are just as rewarding as the destinations. And there are health benefits to be had from both the walking and the immersion in nature.

Lagos and Luz area

Since the 1990s, Bryan and Angela Nutter have been dedicated walkers, exploring the scenic landscapes around Lagos and Luz. Their passion for the area has deepened over the past two decades, during which they spent an average of 14 weeks each year immersing themselves in the Algarve’s natural beauty via the local cliff hikes. As Bryan Nutter puts it: "We prefer cliff walks because there is always a view, and we take our time. When you have such stunning scenery, why rush?"

Praia da Luz - Porto do Mós - Lagos

One of their favorite walks is the Praia da Luz to Porto do Mós route, with an optional extension to Lagos. This path features a steep initial climb to the trig point overlooking Luz, offerin breathtaking views that stretch as far as Sagres to the West and Portimao to the East on a clear day. "Angela and I never tire of this walk, and it is my favorite," Bryan says. "The challenging climb at the start is rewarded with great views from the monument, looking down on Luz and towards Sagres." This is actually the geodesic landmark of Atalaia, built in 1926 at 108 m (360 feet), marking the highest point on the Algarve coastline. The walk continues with stunning coastal vistas, especially along the section from Ponta da Piedade to Lagos, where the raised boardwalk provides an excellent vantage point over the rock stacks off Dona An beach. For refreshment nothing beats Restaurante Camilo and the climb down the steep wooden staircase to Praia do Camilo is well worth the effort for swimming, sunbathing an exploring the adjacent beach through the natural tunnel.

Round Trip: Praia da Luz - Burgau

Another walk the Nutters frequently enjoy is the Praia da Luz to Burgau round trip. Angela Nutter finds this route particularly captivating due to its variety of views and terrain. "Never tir of the view looking down on Burgau," she shares. This walk keeps you close to the sea for its duration, offering mostly gentle ascents, rock formations, marked pathways, interesting flo and striking coastal photo opps. Approaching Burgau, walkers are greeted with the sight of arguably the quaintest and prettiest fishing village in the area - dubbed the Algarve’s Santorini with its colourful cottages and townhouses set on steep narrow streets, fishing paraphenalia and lovely beach. Perfect for a restful pause at Burgau Beach Bar or one of the slopeside cafés.

Burgau to Salema

For those seeking a more challenging adventure, the Burgau to Salema round trip offers series of ascents and descents with equally rewarding scenery. "From Burgau going west, you walk along the cliff top with spectacular views of the sea and coastline," Bryan explains. The path takes you down to Cabana Velhas, where a seasonal restaurant and beach provide a perfect stopover. Further along, the trail passes the ruins of a Roman fort before descending to the beautiful Boca da Rio beach. After crossing the beach and climbing the cliff path on th other side, hikers are rewarded with coastal vistas in both directions. Salema itself is well worth exploring with its beautiful beach and tantalizing eateries - for example, Olhos n'Água - to reward your exertion.

Hike Planning

When planning any hike or walk, the Nutters offer some important practical advice: the terrai can be uneven, with loose stones, so good footwear is essential. They also recommend carrying plenty of water, wearing a hat, and using walking poles, particularly on the steeper sections. "These walks can take longer than you think, so don't impose a timescale," Bryan advises.

It’s always wise to check weather forecasts before setting out. Sunglasses and sunscreen are a must as well as seasonal clothing. Remember the wind - it can get chilly especially near the sea. Snacks are a good idea as well as a swimsuit and lightweight towel/sarong. Always dispose of rubbish in designated bins or take it home with you. And look out for fenced areas denoting dangerous crumbling cliff edges, sinkholes, or other hazards.

For those looking to explore more routes, the Nutters suggest a publication available at the Lagos Town Hall, which lists many Algarve and West Coast walks - and check online: https:// www.cm-lagos.pt/descobrir-lagos/lazer-e-entretenimento/rotas-e-percursos. The best times for walking in the area are May and October, while March and April are ideal for spotting spring flowers, including the occasional orchid. And if you're lucky, you might even catch a glimpse o dolphins, particularly on the Luz to Burgau walk.

Going with a Group

For those who prefer company - and direction - on their hikes, local walking groups advertise in both The Portugal News and Portugal Resident newspapers, with details on meeting times and places. However, it's worth noting that some of these groups typically pause their activities during the summer months due to the heat.

For the past six years, Jonny Brittain has been running the Algarve Walking Meetup group. His passion for perambulation was first ignited in his youth in South Africa. “I discovered a love an ability for hiking in the military,” he recalls. “We were conscripted and I found long distance reconnaissance in a small group to be the most pleasant and away from all the BS.” He grew up in the Mediterranean, spent time working in construction in Africa dealing with farm homesteads and game ranches, and then worked in Dorset, Devon and Cornwall in the UK.

Living in the Algarve since 2017, he loves the variety of walks in the Algarve: “All our walks are special. There are some truly spectacular south and west coast walks. My favorites are south - Burgau to Salema - and to the west - Monte Clerigo.”

The Algarve Walking Meetup is an international adult group with 1155 members. There are guided walks from Silves to Sagres, and Monchique to Aljezur, typically attracting 20-25 participants. It runs year round with a hiatus in the summer high season. Through walking in the beautiful outdoor scenery, members get to know more about the Algarve’s fauna and flor while networking and making new likeminded friends. Non-members - both resident or visiting - are also welcome as guests.

The basic requirement is a reasonable level of fitness to walk - not stroll - up to three hour covering around 10km. Each event costs €4 per event per person, which helps pays for the interactive website, App, promotional material, occasional adverts, and motoring including reconnaissance trips. The group also contributes to local charities.

Upcoming Guided Hikes

Most months, the Algarve Walking Meetup offers two or three walking experiences every week with different levels of difficulty, some including optional lunches. “These walks incorpora great deal of local knowledge and have been created by a dedicated team from multiple sources including pure exploration,” Brittain enthuses.

Examples include the Marmelete-Cork Forest trek which is rated ‘moderate’. It’s a guided 3 hour loop on high ground with lots of forest shade and a picnic stop at the best viewpoint. It’s an opportunity to try out Shinrin-Yoku, says Brittain, the Japanese concept of “forest bathing”. In a 2010 study on Physiological Health and Nature Walks, Li et al. demonstrated that walking in natural environments, particularly forests, boosts the immune system. Participants in the study showed increased natural killer (NK) cell activity and heightened production of anticancer proteins after walking in a forest, effects that persisted for several days

Rated ‘easy’, the Carrapateira West Coast trip features a very dramatic walk along the wild untamed West Coast with a choice of restaurants at the finish. Brittain recommends the Prai do Vau/Alvor walk for stunning scenery, riverside, and picturesque harbour. Again rated ‘easy’, the circular excursion offers diverse land and seascapes, with superb views back along th coast walking West. A harbour coffee stop is integrated at the halfway stage.

The walks are not always coastal. Scheduled this September, ‘Two Rivers Meet - Silves’ involves a scenic inland canal route with sensational scenery, wildlife spotting, and photogenic perspectives over Silves and the castle. It’s another ‘easy’ one, involving a 2.5 hour circular walk from the Restaurante Mira Rio.

Health Benefits of Being in Nature

Over the past 30 years, there have been many academic studies that have shown that immersion in nature can be an antidote for stress, lowering blood pressure and stress hormone levels. Other benefits include enhanced immune system function, increased self-esteem reduced anxiety and improved mood. And it is generally concluded that regular and extended walks not only improve longevity but also boost energy levels, promote weight loss, and contribute to overall health and positivity.

Attention Restoration Theory” (ART) was introduced by Rachel Kaplan and Stephen Kaplan in 1989 in a study called The Experience of Nature: A Psychological Perspective. Their finding suggested that walking in nature helps restore cognitive function by giving the brain a break from the mentally draining demands of urban environments. Natural settings offer restorativ experiences, improving attention and reducing mental fatigue. In a 2015 study, Bratman et al researched “Ecotherapy for Depression”, which includes green exercise along with various outdoor therapies. And a 2019 study, led by Mathew White of the European Centre for Environment & Human Health at the University of Exeter, found that timing was important. White concluded that two hours in nature per week is necessary for the promotion of good health and psychological well-being benefits.

While these studies have delved deeply into the mental, physical, and emotional benefits o walking in nature, Hippocrates captured the essence of this long ago with his statement, “walking is man’s best medicine.