Healthy Driven

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

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

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.

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 

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.

When you complete and track 6 hikes during the 8-week Challenge period, you’ll earn the Take a Hike! Trail Blaze Award* (your choice of a walking stick with a commemorative medallion (1st year participants only), a commemorative medallion or a commemorative pin).

Complete this Take a Hike! Tracker and bring it to one of the below locations between Oct. 28 - Nov. 30 to pick up your award:

• Forest Preserve District of DuPage County Visitor Services, 3S580 Naperville Rd., Wheaton
• Naperville Park District's Knoch Knolls Nature Center, 320 Knoch Knolls Rd., Naperville
• Elmhurst Park District Wagner Community Center, 615 N West Ave., Elmhurst
• The Conservation Foundation, 10S404 Knoch Knolls Rd., Naperville

The Take a Hike! Tracker can be printed or picked up at one of our sponsor locations listed above.

*Supplies are limited. Offer is valid while supplies last. Complete one Take a Hike! Tracker per person.

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.

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.