Healthy Driven

Week #8: Make it a mindful hike.

Use this final hike to practice mindfulness and focus on your senses: what you hear, see, feel and smell. Allow yourself to tune in to each sensation. Breathe deeply and match your pace to your breathing in a steady rhythm. Leave your phone in your backpack to avoid interruptions. Use this tip sheet for a mindful hike. 

 

 

Week #7: Make a mini fitness challenge.

Now that you are an experienced hiker, challenge yourself with some calisthenics and turn your hike into an outdoor workout. This could be a fun one for kids! Every 10-15 minutes take a break from hiking and complete one of these exercises (or make up your own to suit your fitness level):

• 25 arm circles
• 20 jumping jacks
• 20 toe touches
• 20 squats
• 30 alternating lunges
• 30 controlled punches
• 20 high knees

Week #6: Play a game of “I SPY” or “Finish my story.”

Test your companions’ powers of observation with a good old- fashioned game of I SPY this week. Describe the details of something you see (a color, starts with a letter, etc.) and let your group guess. Whoever guesses right gets the next turn! Another family favorite is the “Finish my story” game. One person starts with a sentence (use your surroundings for inspiration), the next adds on, and so on — until you’re all laughing. 

 

 

Week #5: Create your own trail mix.

Trail mix is a great way to fuel your hike this week. It is portable, customizable and can be very nutritious. Try our trail mix builder guide or create your own. Kids can have fun creating their own mix with their favorite snacks (think popcorn, sunflower seeds, craisins, raisins, dried bananas, chocolate chips, cheerios, goldfish, etc.).

 

 

Week #4: ID that tree!

Use The Morton Arboretum's Common Illinois Tree Identification Guide to help you identify the trees you see on your hike. Keep a checklist to mark off the species you find. Be sure to look for the seeds of these trees as well, such as acorns, helicopters or black walnuts. You can collect some fallen leaves and take them home to do a leaf tracing (be sure to check for any critters on the back of the leaf before placing it in your backpack!).

 

Week #3: Be a nature photographer for the day.

Bring your camera or phone and take pictures on your hike this week. Vary your perspective by including scenic shots (tree lines, bodies of water and views), mid-range shots (trees, rocks, animals, plants) and close-ups (veins on leaves, flower stamen, moss on a tree, lines in tree bark). When you return home, create a photo collage, print some favorites or share on social media. 

 

 

Week #2: Try a scavenger hunt or play hiking bingo.

These games can help you connect with nature and appreciate your surroundings this week. It also helps keep kids engaged on the hike! You can search for items as a team or make it a contest to see who can find the most. Just remember to respect the environment (take pictures of items rather than remove them). Use our scavenger hunt or create your own hiking bingo with a fun bingo card generator like bingobaker.com/view/786321

 

Week #1: Have a picnic.

We can easily forget to fuel our bodies with proper nutrition when we’re exercising outdoors. For this week's challenge, we challenge you to grab a light blanket and pack a picnic with some healthy snacks. Bring a spare trash bag to clean up when you’re done.

Need some inspiration? Check out some of our favorite hiking snacks.

Tip #8: Take it all in.

You’ve made it to the last hike in the challenge. During your hike this week, take a moment to reflect on the things you’re grateful for, such as enjoying the scenery, being with loved ones, or connecting with nature. Focus on your five senses to promote feelings of calm and relaxation.

 

 

 

Tip #7: Stretch post-hike.

Feeling sore this week? After your hike, take time to stretch your muscles — it will help you recuperate more effectively. Move gradually and gently, breathe deeply and listen to your body. Let your doctor know if you have any pain.

 

 

 

 

Tip #6:Dress accordingly.

Wear lightweight, moisture-wicking, synthetic clothes (skip the cotton and go for wool) and comfortable socks and shoes/boots. Wear layers that you can add or shed as needed, and bring a light raincoat. On cold days, pack a hat and gloves. Don’t forget sunscreen, even on cloudy days.

 

 

 

Tip #5: Bring energizing snacks.

To fuel your hike this week, bring along some healthy snacks to keep you nourished and energized. Examples include orange slices, bananas, apples, carrots, peanut butter crackers/sandwiches, protein bars and/or trail mix/nuts.

 

 

 

Tip #4: Hydrate!

Hydration is crucial before, during and after your hike. As you exercise, your body works harder and uses the fluids you take in at a higher rate. Aim for about a half liter of water per hour of moderate activity in moderate temperatures. Avoid caffeine. Take frequent water breaks throughout your hike.

 

 

 

Tip #3: Pack the essentials. 

Pack plenty of water (more than you need), food/snacks, first aid kit, insect repellent, sun protection, map, compass, waterproof matches/lighter, a headlamp/flashlight, batteries, extra clothes and your phone. Some hikers bring a GPS tracker or emergency device too.

 

 

 

Tip #2: Put it on your calendar.

Let’s be honest, our schedules can get hectic. Review your upcoming week (or weeks) and figure out the most practical day/s for you or your group to hike, then slot it into your calendar so you’ll make time for it. Check the local weather forecast before setting out on your next hike.

 

 

 

Tip #1: Pick the right trail.

Before you set out on your hike, pick a good trail for your group’s fitness level and familiarize yourself with it ahead of time, understand the terrain, etc. A 5-mile hike on flat ground is different than straight uphill. Pace yourself and start with small, manageable hikes (you can build on it each week). If hiking with a family/kids, take into account age and fitness level. If you’re setting out alone, let others know where you’ll be hiking and when you expect to return.

Check out the map on this page to find a trail near you.