Healthy Driven

Join our Take a Hike! Facebook group to connect with other Take a Hike! Challenge hikers in the area! Post about local trails, share your hiking tips and photos and learn more about how hiking can benefit your physical and mental health.

Week #8: Hike & Track: Walk with Wildlife

It’s the final week of the Take a Hike! Challenge, and this is your chance to better understand the animals that inhabit your nearby hiking trails. Elevate Your Hike with a “Hike & Track: Walk with Wildlife.”

The practice of animal tracking looks at footprints, digs, chews, beds, fur, bones, nests, feathers, tunnels and other signs left behind by animals as they go about their lives. As you hike, put the pieces together for clues about how these wild animals live and interact with each other in nature.

Check out these tips on How to Be a Nature Detective from the Naperville Park District and Knoch Knolls Nature Center and learn about what to look for, smell, feel and listen for during every season in Illinois.

Read this blog: How to make the most of your hike

Week #7: Connect With Nature: Forest Therapy

Elevate Your Hike this week by connecting with nature through forest therapy. Inspired by the Japanese practice of “forest bathing,” forest therapy is an outdoor healing practice that encourages you to experience the pleasures of nature through all your senses.

Nature has a calming effect. Many trees and plants release immunity-boosting organic compounds and oils into the air. Research suggests that spending time in nature may help lower stress, improve attention and lift your mood, among other benefits.

For this week’s hike, try to let go of the thoughts in your head, breathe in the fresh air and focus on the sights, smells and sounds around you.

To learn more about forest therapy, visit the Association of Nature and Forest Therapy Guides and Programs website.

Check out these blogs: 

• 5 ways nature can improve your health 
• 6 ways to de-stress and relax in nature

Week #6: Make it Mindful

For this week of the Take a Hike! Challenge, it’s time to calm it down and make this hike a mindful one. Aim for a relaxed, meandering walk that gives you time to breathe and take a break from the pace of everyday life. 

Studies show that engaging the five senses can help promote feelings of calm and relaxation. Use this hike to practice mindfulness and focus on your senses of sight, hearing, smell, taste and touch. 

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 how to Make it a Mindful Hike.

Need some more inspiration and advice?

• Listen to this Health 360 with Dr. G podcast: Meditation 101: A beginner’s guide - Ep. 10.
• Read this blog: Mindfulness tools for everyday life

Week #5: Go Back in Time: Trail History

Are you intrigued when you visit a place with rich history? Would you like to learn more about the history of your local trails? This week, Elevate Your Hike by going back in time. Learn the history of your trail and post about it to inform your fellow hikers and friends.

Check out this DuPage County Trail History document from the Forest Preserve District of DuPage County for more information about the history of your local trails. Here are some examples:

The Fullersburg Woods Forest Preserve in Oak Brook has interesting history. The area around Fullersburg Woods was named after Jacob Fuller, and his son, Benjamin, who plotted the town in 1851. At the Fullersburg Woods Nature Education Center, you’ll find the only operating waterwheel gristmill in Illinois in its original spot. The nearby Ben Fuller House is made of small timber and one of the oldest balloon-frame structures in Illinois.

At St. James Farm Forest Preserve in Warrenville, the first Europeans to settle on this land were farmers, and several structures from late-1800 farmsteads remain, including a gabled-roof-and-wing farmhouse, one of the last of its kind in DuPage County.

Week #4: Fuel Your Body to Move

This week is all about fueling your body with healthy foods for your hike. Pack 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.

Check out our favorite Hiking Snacks for quick, nutritious, easy and non-perishable snack ideas.

Even better, create your own trail mix with this Healthy, Happy Trail Mix Builder.

And, of course, 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. Take frequent water breaks throughout your hike.

Now you’re all set to fuel your body to move! Grab a light blanket and pack a picnic for your hike. Don’t forget to bring a spare trash bag to clean up when you’re done.

For more tips, read this blog: Food as fuel before, during and after a workout

Week #3: Amp it Up! Dynamic Hike

This week is your chance to amp it up! Hiking works your entire body so Elevate Your Hike with a good workout!

Before your hike, take time to stretch your muscles. Move gradually and gently, breathe deeply and listen to your body. Then, turn your hike into an outdoor workout. Create a mini fitness challenge. 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

Need more motivation? Read this blog: Get outside to meet your movement goal

Week #2: ID Those Trees, Plants & Flowers

This week, it’s time to connect with nature and learn about the trees, plants and flowers you encounter along the trail. Elevate Your Hike by putting your knowledge to the test and playing some fun games with your fellow hikers.

• Check out this Field Museum Prairies and Savannas Guide from the Chicago Park District to help you identify species of flowers, grasses, bird and butterflies.
• You could also play ID that tree! Bring binoculars and use this Common Trees of the Chicago Region Guide to help you identify the trees you see on your hike. Keep a checklist of the species you find. Apps like iNaturalist use image recognition technology to identify the plants/animals you spot.
• Grab the kids and go on a Wildflower Walk or try this Hiking Scavenger Hunt. Mark down what you see and hear along your hike, such as birds, butterflies, leaves, acorns, etc. You can search for items as a team or make it a contest to see who can find the most. 
• Join our sponsor-partner, Forest Preserve District of DuPage County, on their guided Wildflower Walk scheduled for Saturday, Sept. 10 from 10-11 am at Fullersburg Woods. The cost is $5. Learn more and register here.

Week #1: HYOH: Hike Your Own Hike

Hiking is a fun and healthy outdoor activity for all ages. Hiking enthusiasts use the term “Hike Your Own Hike,” or HYOH. It means that every hiker is unique and should find their own hiking style that suits them. From a light stroll on a flat trail to a more challenging terrain, almost anyone can find a hike that suits their preferences.

Kick off the first week of the Take a Hike! Challenge by HYOH! If you’re going in a group, come up with some ground rules with your fellow hikers ahead of time. Before you hit the trail, here are some tips to get you started:

• Consult with your doctor to make sure you’re healthy enough for hiking.
• Check the local weather forecast to determine the best day and time of day to hike.
• Pick the right trail for your fitness level (and your hiking companions).
• Familiarize yourself with the trail on the map beforehand.
• Pack plenty of water (more than you need) and nourishing snacks.
• Bring essentials like a first aid kit, map, compass, waterproof matches/lighter, GPS tracker, etc.
• Dress for the weather, including lightweight, moisture-wicking clothes and comfortable shoes.
• Don’t forget sunglasses, sunscreen and insect repellent.
• If you’re hiking solo, let others know where you’ll be hiking and when you expect to return.
• You may want to bring a camera, journal or sketchbook to chronicle your hike.

Need more inspiration? Read this blog: 8 tips for a successful hike 

Eldridge Park – Elmhurst
Eldridge Park includes Eldridge Lagoon, a site of fishing contests and ice skating, two parks, and a lighted sled hill on the north side of the park. A path winding around the perimeter of the park serves as a link to Salt Creek Greenway Trail. Learn more.

Waterfall Glen – Darien
The 2,503-acre Waterfall Glen Forest Preserve in Darien is one of the most ecologically impressive parcels of open space in the Forest Preserve District of DuPage County, if not northern Illinois. It is also one of the District’s most popular forest preserves, known for its Rocky Glen waterfall, Sawmill Creek bluff overlook, and extensive trails. Waterfall Glen offers gently rolling to hilly terrain with 11 miles of trails. Learn more.

Knoch Knolls Park – Naperville
Knoch Knolls Park has something for everyone. With approximately 5.5 miles of trails through both wooded areas and prairie, the park runs adjacent to the DuPage River and connects to the DuPage River Trail. It offers scenic beauty for hikers, bikers and cross-country skiers. In addition to 5 bridges, 2 rivers, 1 creek, 1 pond and 2 picnic areas, visitors can learn about local wildlife and history in the educational nature center and kids can play on a nature-themed playground. Learn more.

Seager Park - Naperville
This short loop (less than 1 mile) includes all the features of Seager Park including the wooded areas, meadow, stream and hills. Easily done in a short amount of time, it's a good break from suburban life and gets you out into the woods! Parking and restrooms are provided. Learn more.

Meacham Grove Forest Preserve – Bloomingdale
On the east side of Meacham Grove, the lake and adjacent wetlands are excellent places to hear western chorus frogs or see great egrets, great blue herons, swallows and other native wildlife, including beavers and dragonflies. On the west side of Bloomingdale-Roselle Road, native plants – some endangered – grow in an upland forest etched with intermittent streams. In 2012 the Illinois Nature Preserves Commission gave this area an extra level of protection by designating it as the Meacham Grove Nature Preserve. Learn more.

St. James Farm – Warrenville
The 595-acre St. James Farm Forest Preserve in Warrenville contains more than 100 acres of woodlands, prairies, and wetlands. Visitors can hike the 3+ miles of crushed limestone trails. Originally the property of the McCormick family, the preserve is home to beautiful stables and barns that are fun to explore and make a great backdrop for photographs.  Learn more.

Blackwell Forest Preserve – Warrenville
The 1,366-acre Blackwell Forest Preserve in Warrenville is one of the District's most popular forest preserves and has been repeatedly voted among the best in the western suburbs. It offers hiking trails, fishing, camping, archery, picnic shelters, an off-leash dog area and more! It offers 8.1 miles of primarily crushed limestone trails. One of the highlights of Blackwell is the panoramic view from atop Mt. Hoy, at an elevation of 150 feet. Learn more.

McDowell Grove Forest Preserve – Naperville
The West Branch DuPage River flows through the 465-acre McDowell Grove Forest Preserve in Naperville, providing fishing opportunities and attracting waterfowl and shorebirds like egrets and great blue herons. The preserve also has nearly seven miles of trails and two reservable picnic shelters and areas. McDowell Grove’s maples put on a spectacular show of colors in the fall.  Learn more. 

Riverwalk Park – Naperville
With scenic views of the West Branch of the DuPage River, this park includes trail sections in downtown Naperville as well as a forested area called Sindt Woods. With a total of 2.75 miles of mostly brick trails on either side of the river, this popular destination includes riverside shelters, fountains, cafe, picnic areas, a playground, views of Centennial Beach, the Millennium Carillon, horseshoe pits, sled hills and restrooms. Learn more.

Salt Creek Greenway Trail - Elk Grove Village to Brookfield
The Salt Creek Greenway Trail is a nearly 25 mile-long, regional pedestrian/bicycle trail that extends from Busse Forest in Elk Grove Village to the Brookfield Zoo in Brookfield. It serves as a key link in the development of a 210-mile integrated trail network in northeast Illinois that includes the Illinois Prairie Path and the Great Western Trail, among others. The Salt Creek Greenway Trail generally runs parallel to the creek and can be accessed in Elmhurst from Eldridge Park, the Illinois Prairie Path, along St. Charles Road just west of Route 83 and from the intersection of Thomas Street and Monterey Avenue in the Pick Subdivision. Learn more.

Oldfield Oaks Forest Preserve – Darien
Oldfield Oaks has a 0.6-mile South Loop Trail and a 1.1-mile limestone North Loop Trail, which weaves through mature oak woodlands and restored prairie and has several switchbacks that offer uphill and downhill hiking. Learn more.

Herrick Lake Forest Preserve - Wheaton
The 887-acre Herrick Lake Forest Preserve is home to an impressive variety of wildlife. Ecologists have recorded more than 254 types of year-round and migrating wildlife among the preserve’s 470 different types of plants. Here you can enjoy more than 7 miles of trails, including a section of nationally designated Danada-Herrick Lake Regional Trail. Learn more.

Fullersburg Woods and Graue Mill Loop – Oak Brook
Fullersburg Woods Forest Preserve in Oak Brook offers a 220-acre prime wildlife haven in an urban setting, hosting a wide variety of wildlife, nesting songbirds, and spring and fall migratory birds, especially warblers. It is home to the Fullersburg Woods Nature Education Center, which offers hands-on, interactive exhibits and native wildlife on display, and the historic Graue Mill and Museum, which features the only operating waterwheel gristmill in Illinois in its original spot. Learn more.

Hidden Lake Forest Preserve – Downers Grove
The 390-acre Hidden Lake Forest Preserve in Downers Grove is an ideal place to fish, paddle, picnic or just relax. It features two lakes and a river, trails, fishing, boating and picnic areas, including a new picnic shelter. More than 2 miles of trails wind through Hidden Lake, making it a great destination for hikers, joggers, birders and other wildlife watchers. Learn more.

Illinois Prairie Path & Great Western Prairie – Elmhurst
The Illinois Prairie Path, paralleling Wild Meadows Trace in Elmhurst, was the first successful "rail-to-trail" conversion in the United States in the mid-1960s. The trail is named for its rare segments of original, thousand-year-old prairies, one of which – the Great Western Prairie – is right here in Elmhurst. With 62 total miles of biking, hiking, jogging, equestrian and nature trails, approximately five miles of the lush, beautiful Prairie Path runs through Elmhurst. Learn more.

Wolf’s Crossing Community Park – Naperville
Check out this latest addition to Naperville Park District’s active family offerings. It will not disappoint! A 1.4-mile paved trail loops around this large park. View open fields, prairie and a nature area along the trail. A trail connection leads to the Vermont Cemetery Preserve and to regional trails. Parking, restrooms and picnic shelters are provided, along with many other park amenities. After your hike, enjoy the extensive amenities of Wolf’s Crossing Park with a splash pad, playground, challenge course (ages 13+), fitness hill, skate park, basketball and pickleball courts. Learn more.

Time in nature has been proven to decrease stress and anxiety, which is essential as we deal with the challenges of the pandemic. You will reap the health rewards of movement — including being stronger and happier, and reducing your risk of illness. Hiking is also relationship-building, as families can enjoy spending time together while getting healthier.

Note: Please consult with your doctor before beginning this challenge or any new exercise program.