The American Hiking Society designates the first Saturday of June as National Trails Day®, “a celebration of America’s magnificent Trail System.” National Trails Day® is the perfect excuse to explore the many national, state, county and local trailways, so get out of the office and hit the trails.

If you need a bit more prodding to get yourself out of the chair and out the door, consider that nearly every health organization– including heavy-hitters such as the Surgeon General and the American Heart Association–has reported the effects of American’s lack of physical activity on overall health. If you work long hours during the week in a stressful environment, you will benefit even more from being outdoors, breathing fresh air and working up a little perspiration on the trails.

The Appalachian Trail and the Pacific Crest Trail are familiar names to many; however, America boasts a plethora of trails. Some of those pathways date back to the days when early settlers cut a swath through dense forests and across rivers without little more than crude blades and grit. The trail offers an opportunity to contemplate nature, test your strength and endurance and recharging your batteries for the coming week.

Where to Go

The American Hiking Society offers an interactive map for locating trail activities near you. Some trail managers offer special activities so people can become acquainted with their local trails. Actitivies are not limited to hiking or biking; some include volunteer opportunities to clear or rebuild sections of trail. AHS reminds us that clear biking, hiking and birding trails do not “magically appear.” Volunteers provide the planning and labor to maintain most trails.

What to Do

Depending on the location of the trail and your personal preferences, you can enjoy the trails any number of ways:

Hiking – Grab some sturdy shoes or hiking boots and set out on an adventure. Remember to take sun protection and water to keep you hydrated.

Geocaching – Geocaching is an outdoor treasure hunt that uses GPS-enabled devices to locate hidden geocaches. The geocache is a small container filled with miscellaneous objects that can be located using specific coordinates.

Bird Watching – Grab a camera or a pair of binoculars and set out on a quest to see local avian friends. You can use any one of the number of handy Apps such as iBird Pro and National Geographic Birds to figure out which bird you are looking at.

Horseback Riding – Nothing takes you back in time as fast as a trail ride, Old West style. Experienced or novice, TrailLink will help you find trail rides in your state.

Biking – Mountain biking can be a fun way to explore trails, but keep in mind that not all trails are created equal. Always use a pathway as it was intended; some trails are foot-only, while others can accommodate foot and bicycle. TrailLink is also an excellent source for bicycle trails. If you have become board riding along the same routes, be daring and try something different on National Trail Day.

Staying Safe

Any time you venture into wilderness, there is inherent risk. Most trails are safer than roadways, but your safety is in your hands. Plan ahead and be prepared both mentally and physically for what you will encounter on the trail.

• Carry a trail map and know how to use it
• Know your skill level
• Always let someone else know where you will be traveling
• Whenever possible, don’t hike or bike alone
• Know some basic first aid and bring a First Aid kit on your adventure
• Do not rely solely on a cellphone for guidance; service may be spotty or non-existent
• Carry identification
• Familiarize yourself with your planned route before you start exploring a new trail
• Whistles, air horns, reflective clothing, and walking sticks might be useful on the trail and especially in an emergency
• Bring enough water for the duration of your trip and snacks to keep you going

Trail Mix

Trail mix is more than a sweet treat to munch at your desk. When hiking, biking or horseback riding trails, trail mix will meet several of your body’s needs. Dried fruits provide concentrated carbohydrates for energy. Nuts offer protein and salted nuts replenish the salts that your body will lose through perspiration. Chocolate chips, carob chips or small chocolate candies add a sweet kick to the mix. Unsalted nuts and seeds round out the flavors.

You can purchase trail mixes at groceries, health food or bulk food stores and at outdoor or sporting goods stores in the camping/hiking departments. You can also make your own by customizing this basic trail mix or GORP (Good Ole Raisins and Peanuts) recipe:

Happy Trails Mix

2 cups salted peanuts

1 cup unsalted nuts such as walnuts

1 cup seeds such as sunflower or pumpkin

1 cup raisins

1 cup dried fruit like apricots, pineapple or dried apple

1-2 handsful of candies such as M & Ms or chocolate chips, if desired

Pack your GORP in plastic zipper baggies and enjoy your hike.