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HIKING IN AMERICA Pathways to Health

AMERICAN SOCIETY | MAY 2016 WHAT WE SHOULD DO We know what we must do to live healthy, productive, and fulfilling lives.

OR AND

2 hours and 30 minutes 1 hour and 15 minutes of moderate-intensity just 10 minutes of vigorous-intensity aerobic of muscle-strengthening aerobic activity such as activity such as hiking uphill activities brisk or with a weighted pack 2 OR MORE DAYS EACH WEEK EACH WEEK A WEEK.* WHAT WE WHAT IS ACTUALLY AT STAKE DO We can do better! Walking is our best medicine. Just step outside your front door, Yet most Americans find a , and take a hike. are still not getting Call to Action sufficient U.S. Surgeon General Dr. Vivek Murthy’s 2015 to promote walking has highlighted that brisk walking (or hiking) can do wonders for our health. According to the Mayo Clinic, brisk walking or hiking can help: only 1 in 5 American adults meet the CDC’s physical activity guidelines.† prevent or achieve a prevent and improve manage healthy manage mental disease & weight type 2 health‡ high blood diabetes pressure

* “How Much Physical Activity Do Adults Need?” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 04 June 2015. Web. 06 Jan. 2016. † “Press Release.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 02 May 2013. Web. 06 Jan. 2016. ‡ “Fitness.” Walking: Trim Your Waistline, Improve Your Health. Web. 6 Jan. 2016. Call it walking. Call it hiking. Seldom has something so much fun also turned out to be so good for us!

2 PATHWAYS TO HEALTH

When it comes to health and and other community features, fitness, most of us know we hiking close to home is an easy can and should do better. We way to “up” the fun level of Hiking—Healthcare always say that health is more getting and staying fit. important than money, yet our in High Tops 4 While we don’t want to get hung actions all too often fail to reflect up on terminology, sometimes that. We even sometimes set people wonder: just what is ourselves up with lofty health Programs that Get the difference between hiking and fitness goals in the new year and walking anyway? American America Moving 10 and then feel let down when real Hiking Society notes that life keeps us from going to the characteristics of hiking include or joining friends for a run. walking recreationally and Connecting People But it doesn’t have to be like walking in a natural environment that. (trees and plants in the to Trails 17 count!). While many trails are Walking is the key to numerous dirt, many Americans also hike health benefits that are life- Calls to Action 20 on paved trails. According to changing. Benefits such as a Gregory Miller, president of healthy body weight, lower American Hiking Society, if blood pressure, and even an Conclusion 27 you’re walking for fun or fitness, improved mental outlook. watching the leaves change But walking sounds so… on the trees, maybe noticing Addenda 28 pedestrian. the birds among the plants, you’re hiking—no matter where So American Hiking Society that hike is taking place. Miller National Trails Day 31 encourages walkers and would- continues, “Just get up and be-walkers to mix it up a little walk. Find a nearby trail and go for a hike—even an urban and take a hike, experience hike! the natural wonders of a With numerous trails in and near city park or backcountry urban and suburban centers, wilderness.” getting out on the trail has Call it walking. Call it hiking. never been easier. Whether Seldom has something so much the trail is a converted railway fun also turned out to be so line, a dirt path in the park, or a good for us! marked route among buildings

3 Hiking—Healthcare in High Tops

Like much of the world, America These health issues affect In our search for solutions today faces myriad health peoples’ ability to enjoy we pay millions of dollars for concerns. According to the time with their families and research, spend years studying Centers for Disease Control and friends, get involved in their complex human behaviors, Prevention, 35% (79 million) communities, and live life to and attempt to discern even adults in America are obese.1 the fullest. Additionally, chronic the slightest of environmental This obesity leads to health health issues and obesity affect influences that could affect a issues such as type 2 diabetes, more than just those who suffer health issue. heart disease, and , among with them: they affect their While all this is certainly others. Additionally, millions of employers and the US economy necessary, sometimes Americans are challenged with as well. In 2011, employees the solution we’ve been health issues such as , who were overweight or obese searching for has been in high blood pressure, and other and have other chronic health front of us all along. conditions that negatively conditions cost employers impact their quality of life. more than $153 billion in lost Something as simple as productivity.2 walking.

4 While the health problems America faces can seem HEALTH ISSUE HEALTH ISSUE daunting, one facet of the DIABETES OBESITY solution is incredibly simple: increasing physical activity such as walking and hiking.

It may seem too easy to be true, but the Centers for Disease Control and Prevention have demonstrated that just 150 minutes a week of moderate- intensity aerobic activity such as brisk walking or hiking, or Diabetes is brought about by In today’s American society, it 75 minutes a week of vigorous- problems with insulin levels can be all too easy for people intensity activity such as hiking and yields higher, unhealthy to be obese. While this can uphill or with a heavy backpack, levels of blood sugar. The take a toll on self-esteem, two most common types of it also leads to many of the provide significant health diabetes are type 1 and type health conditions discussed benefits such as: 2. Most U.S. adults who have elsewhere in this report, such diabetes (90%-95% of adults as type 2 diabetes and heart E Lower risk of: who have diabetes), have disease, as well as certain • early death type 2. Type 2 usually occurs types of cancer and high • heart disease and stroke in adults and is associated blood pressure.10 • high blood pressure with several risk factors, E In 2011-2012, in the U.S., • type 2 diabetes among them being obesity 17% of children aged 2-19 and physical inactivity.5 • colon and breast cancer and 35% of adults 20 E Achieving and maintaining a E More than 29 million and older, suffered from healthy weight Americans of all ages obesity.11 E Improved cardiorespiratory (more than 9% of the US E In the U.S., the healthcare fitness population) suffered from costs of obesity were diabetes (types 1 and 2) in estimated to be $147 billion E Improved bone health 2012.6 in 2008 dollars.12 E Reduced depression3 E Diabetes can result in E Annual economic costs Additionally, while people other health issues such as related to obesity in the stroke, kidney failure, and U.S. exceeds $215 billion.13 who suffer from arthritis may heart disease.7 have difficulty being physically E In 2012, indirect costs such active, walking and hiking can as disability and work loss potentially reduce joint pain totaled $69 billion in the and improve function for many U.S.8 adults with arthritis.4 E In 2010 diabetes was the 7th leading cause of death in the U.S.9

5 with it. A Portuguese study HEALTH ISSUE Walking & Hiking— published in 2011 was able HEART DISEASE to draw a direct correlation Fun with Benefits between the enjoyment of In reviewing a study by the a fitness activity and the Lawrence Berkeley National likelihood of a participant Laboratory, Life Science Division continuing to pursue it.19 in Berkeley, CA, the American So what does this mean for Heart Association reveals that hiking, whether it’s taking walking can lower a person’s risk place on a city trail or in the of diseases such as diabetes, backcountry? Simply that when high blood pressure, and high people hike, they might enjoy as much as In the U.S., coronary artery the health benefits of hiking, but does.14 That’s right—for many disease is the most common the fact that it’s an enjoyable of these common health 15 form of heart disease. Heart recreational activity is what ailments, walking and attacks and are both keeps them coming back and hiking can be as effective as caused by , particularly by the that consistency is what sets running. buildup of plaque in the walls them up for a lifetime of physical This is great news for people of arteries. such as fitness. hiking can help to prevent who either don’t enjoy running this disease. or who are unable to run. The E findings are also welcomed by Heart disease is the The Nature number one cause of those who enjoy a brisk walk death in the US, killing Connection simply as a recreational activity. more than 800,000 These findings confirm that Americans each year.16 American Hiking Society firmly getting fit and healthy doesn’t E In 2012, more than 26 believes that hiking can be have to be about expensive million American adults done in urban as well as rural were diagnosed with heart workout clothes or setting aside areas, but emphasizes that disease. That is more than what little free time most people 11% of the total US adult to maximize health benefits have to dedicate it to running population.17 there should be a connection or a trip to the gym—just go E Health care costs and to nature on urban hikes. Often outside and enjoy a nice walk. lost productivity due to people do not associate “nature” heart disease and stroke with urban environments, but Combining healthy exercise was estimated to be $320 urban planners are increasingly with something a person enjoys billion in 2011.18 including trails and green spaces doing is not only convenient, in and suburbs, making but also makes it more likely them part of the public health that the individual will stick

6 infrastructure. Reasons for HEALTH ISSUE the inclusion of trails in urban HEALTH ISSUE areas include their health and ARTHRITIS recreational benefits as well as the positive impact on real estate values near trails.23

Trails, with even a few trees or a little greenery around them, have in fact been demonstrated to bestow numerous mental health benefits. Specifically, time spent walking in nature has When people suffer from been associated with reducing Arthritis, rather than being mental health issues, it depression24 as well as with one specific disease, is frequently goes unnoticed improvements in and a actually a general term for and underreported. But any one of many rheumatic reduction in .25 good mental health is crucial diseases that affect the joints to overall health and well- Time spent in natural settings and other tissues. Most types being. Those too depressed of arthritis involve joint pain has also been demonstrated to get moving are not likely and stiffness. According to to participate in physical to alleviate symptoms in the CDC, physical activity activities that would help children with attention deficit/ can help alleviate the pain as prevent or alleviate physical hyperactivity disorder.26 One well as improve function for 28 ailments. study indicated that the time most people with arthritis. E Approximately 16 million children spent in outdoor E Approximately 52 million adults in America had at environments did not have to U.S. adults, or 1 out of 5, least one major depressive 29 be in what one may call “deep have arthritis. episode in 2012.20 E In the U.S., medical costs nature,” but simply in relatively E In 2014, almost 3 million and lost earnings due 27 adolescents in the U.S. natural outdoor settings. to arthritis and related had a major depressive conditions were $128 Such findings indicate that one episode21 billion in 2003.30 E In the U.S., lost work days need not travel to a remote E US adults of working age due to those suffering national park to reap the who have arthritis are from cost benefits associated with being in less likely to be employed approximately $17 to $44 nature, but rather that trails such than those without the billion.22 disease.31 as paved rail trails with foliage along one or both sides may be sufficient.

7 “Above all, do not lose your desire to walk. Every day I walk myself into a state of well-being and walk away from every illness.”

— SOREN KIERKEGAARD, AUTHOR AND PHILOSOPHER

8 no special equipment is required HEALTH ISSUE Trails Put All and no gym membership must be purchased. An additional BONE DENSITY/ Americans on the benefit is that for those who Path to Good Health feel self-conscious exercising in front of others, as beginners Hiking and walking are easily and many others often do, there done by people of just about is little fear of judgment when all levels of and one is simply outdoors hiking or across the economic spectrum. walking. Walking is fundamentally human. By ensuring that trails A person’s ability to set their are available and accessible to own pace while hiking is also Bone density is important for the American public, especially helpful to those seeking to improve their health. Hiking is both women and men. Bone near where they live, an array is a living tissue and strong not a race. A person doesn’t of health and other benefits bones help prevent fractures may be bestowed on local need to maintain a certain speed and breaks, especially as communities. Unlike some other or reach a particular destination. people age. Osteoporosis, a disease where bone density facilities and activities, trails are For those who desire it, a place to sit and rest can frequently is greatly reduced, makes a unique in being so accessible to person more susceptible to be found along trails. When a most people. Even those with bone fractures.32 person seeks a more challenging limited mobility or who use a E hike, however, that can be done Approximately 54 can enjoy a paved million Americans have simply by increasing one’s pace, trail and reap the many benefits osteoporosis and low trails have to offer. finding a hilly trail, or carrying bone mass.33 a backpack with some light E The cost, nationally, Trails make it easy for people to weight in it—an activity known attributed to broken get outdoors as well as to enjoy as rucking. bones due to osteoporosis 34 some exercise and recreation is $19 billion. E Weight-bearing physical at almost any existing fitness Whether it’s a hike in the park or a walk in the woods, the choice activity such as hiking and level. One need not already be walking improves bone is up to the participant—but an athlete to begin hiking. And health.35 other than a good pair of shoes, only if trails are available and accessible.

9 Programs That Get America Moving

Sometimes even the most well- of these programs provide Medical professionals, new intentioned of us need some information and encouragement moms, combat veterans, and encouragement—a little nudge while others are participatory, many more are encouraging and perhaps—to lead healthier boots-on-the-trail programs, enabling Americans to begin lives. Fortunately, there are organizing outings for those hiking and reap its numerous many wonderful programs they seek to serve so that they therapeutic benefits. Here, we that are successfully engaging may gain the benefits that are delighted to highlight several Americans in the pursuit of come from this healthy outdoor organizations and programs that becoming healthier by walking pursuit. are at the leading edge of these in the great outdoors. Some efforts.

10 Healthy Parks Healthy People

What do an “enchanting places for people to learn dunes and cranberry bog about and practice healthy walk” at Cape Cod National lifestyles, connect with nature Seashore, a “sunset stroll” and history, and relax in a at White Sands National setting removed from the Monument, and a “mindful distractions of daily life. Park walk, yoga, and tai chi” on the settings provide recreational National Mall and Memorial experiences such as walking, Parks all have in common? hiking, bicycling, cross- They are all fun and engaging country skiing, paddling, ways the National Park and that promote Service is encouraging the personal health and well- American public to enjoy a being. Further, providing healthy lifestyle, as part of its access to parks can address Healthy Parks Healthy People the disproportionate burden program. of health issues among vulnerable populations (youth, Healthy Parks Healthy park-based health promotion seniors, veterans), and among People is a program of the projects documented in populations who tend to use National Park Service with national parks, with half of parks infrequently (minorities, the goal of reframing the them in collaboration with low income residents, role of parks and public health partners to encourage disabled). lands as a powerful health walking and hiking in the promotion strategy, and Although Healthy Parks parks through a myriad bringing about lasting Healthy People is based within of programs—from hiking change in Americans’ the National Park Service, the challenges such as “Get lifestyle choices and their program works with national, your Tail on the Trail” at the relationship with parks and state, and local parks, as Delaware & Lehigh National the great outdoors. well as business innovators, Heritage Corridor to hiking healthcare leaders, and clubs at Booker T. Washington As the National Park Service advocacy organizations to National Monument and celebrates its Centennial in foster and build upon the role Saguaro National Park, as well 2016, Healthy Parks Healthy that parks play in the health of as Walk with a Doc programs People is helping to expand our society. at Cuyahoga Valley National the relevancy and significance of parks and programs as Since the inception of Healthy Park and George Washington “go-to resources for healthy Parks Healthy People in 2011, Carver National Monument. living.” Parks are ideal there are more than 400

11 Warrior Hike—Walking Off the War

Historically, military units would experience a lengthy journey home after fighting a campaign abroad. During this journey home, warriors would process and come to terms with their wartime experiences. But in today’s age of modern transportation, military personnel can find themselves home within a few days of serving in a combat zone.

In 1948, combat veteran Earl Shaffer told a friend he was from their military with the program’s numerous going to “walk off the war” to service by participating sponsors and partners. work out the sights, sounds, in long distance outdoor Veterans participating in and losses of World War II. expeditions. a long distance outdoor Four months later, Shaffer Veterans participating in expedition have the became the first person to Warrior Expeditions programs opportunity to decompress hike the entire length of receive various forms of from their military service the Appalachian Trail from support during and after their and come to terms with their Georgia to Maine. journey. First, veterans receive wartime experiences. Veterans In 2012, after returning the necessary equipment and experience their journey with home from three combat supplies required to complete the camaraderie of other deployments as a US Marine a long distance outdoor veterans who understand the to Iraq and Afghanistan, expedition. Next, Warrior challenges of transitioning Sean Gobin hiked all 2,185 Expeditions coordinates from military service to miles of the Appalachian community support in the civilian life. Interaction with Trail. Recognizing the forms of transportation, food, communities along the therapeutic effects of and lodging from veteran and way facilitates veterans’ long distance hiking, community organizations reintegration into society, Gobin founded Warrior located along the route. Lastly, restores their faith in humanity, Hike (later expanded to Warrior Expeditions assists and builds a network of life- Warrior Expeditions) which veterans with job placement long friendships. is designed to support opportunities at the veterans transitioning completion of their journey

12 Park Prescriptions

ParkRx (Park Prescriptions) is have been inventoried across one initiative that is gaining the country, including 14 Park particular prominence as Prescription efforts in national a promising practice for parks. The National ParkRx expansion nationally, and Dr. Initiative partners build on Robert Zarr, a pediatrician early successes and lessons based at Unity Health Care, learned that can contribute Inc. in Washington, DC, has to building a community of been appointed to serve as practice to support broader “Among the community of the National Park Service’s park and community- Park Rx Advisor. based application of Park medical and public health Prescriptions nationally. practitioners across our ParkRx programs are The National Park Service, designed by parks and country, ParkRx is finally National Recreation and Park public land agencies, being recognized as an Association, and the Institute healthcare providers, and essential tool to prevent at the Golden Gate, serve as community partners in co-leaders and conveners of and treat chronic disease, collaboration to utilize the National ParkRx Initiative. as well as promote overall parks, trails, and open The Initiative has launched well-being.” space for the purpose a National ParkRx website of improving individual (ParkRx.org), maintained by — DR. ROBERT ZARR, and community health. NPS PARK RX ADVISOR the Institute at the Golden The programs are designed Gate, in collaboration with to meet local community experts from across the ParkRx Initiative and the needs, with one common country to provide resources, Office of the U.S. Surgeon goal in mind—to improve the tools, and case studies from General, Park Rx Day will health and well-being of area park prescriptions to help bring national attention to this residents through regular use grow the movement more critical initiative and build on and enjoyment of parks. broadly. the U.S. Surgeon General’s call ParkRx has grown out to action to promote walking In addition, the National Park of a conceptual phase and walkable communities Service organized National into a period of rapid and to provide citizens with Park Rx Day on April 24, 2016. implementation. Today, 32 parks and green spaces to With input from the National Park Prescription programs promote public health.

13 Hike it Baby

When Hike it Baby first began it was a simple attempt to get more families to get together with newborns and toddlers and get outside and onto trails. The founder, Shanti Hodges, came up with the idea after looking online for a group to join with the rapid growth of Hike it as encouraging families to her newborn son and found Baby can likely be attributed get out in a way that works nothing. So she thought if to the guidelines the group for their lifestyle and slowly, she built a way to connect adheres to: leave no family is key to their growth and with other families, people behind, strong community success. Moving a family from would come hike with her. She connections, no judgment, a walk to a trail when the started with a rudimentary raising a generation to love family feels ready makes it website and a Facebook the outdoors, respect nature, easy for everyone to join with group and within two years and inspiring wellness as a a child from a few weeks old it blossomed into a huge daily habit. to elementary school age. network of almost 100,000 With simple practices such Now incorporated as a non- families in over 200 cities as always having a lead and profit organization, Hike it across North America. The a caboose to make sure the Baby is run almost entirely by groups form in city after city group stays together and a passionate volunteers who in what are now called Hike it rating system for hikes, Hike believe that if you get your Baby “branches,” in a network it Baby is a very user-friendly family out even once a week that spreads like an ever- family group. People also join into nature, the effect on your growing tree from city to city. Hike it Baby because “hike” life and your community will Hike it Baby provides a is a loose term. Walking on be significant. Hike it Baby safe and supported way trails, stroller hikes, and urban partners with longstanding for parents to get out walks: all count as “hikes” organizations such as with little ones. There are to the organization. The American Hiking Society more than 2,000 volunteer- goal is the journey and not because working together we led hikes each month and the destination. Creating a all can get more Americans numerous gatherings in parks daily habit to get into nature outdoors and protecting our and nature centers. According through Challenges and parks and open spaces. to Hodges, the reason for community support, as well

14 Step it Up!

As “America’s doctor,” the Surgeon General, Vice Admiral Vivek H. Murthy, is responsible for communicating the best available scientific information to the American public to help improve personal and public health. Dr. Murthy is a champion for the art of healing and improving community health and, as such, was at the forefront of and only 50% of them Humans were born to the publication of, Step It Up! reported physical activity walk, that’s what we are The Surgeon General’s Call to at levels consistent with supposed to do, and utilizing Action to Promote Walking the Surgeon General’s Dr. Murthy’s Call to Action, and Walkable Communities, guidelines for aerobic America can reclaim walking in the fall of 2015. The Call to physical activity. as our most common and Action not only promotes E Physical inactivity is important physical activity. walking as one of the best unhealthy and increases The Call to Action seeks to ways to improve public as we get older: 35% aged increase walking across the health, but also seeks 65–74 years, 47% aged 75– United States by calling for to make walking more 84 years, and 64% of those improved access to safe and accessible through good over 85 years were inactive. convenient places (and trails) community design, public E Only 27% of high school to walk and wheelchair roll, policy, and cooperation students met physical as well as for a culture that among partners. activity levels of 60 supports these activities for minutes/day for that age people of all ages and abilities. In making the call to action, group. Healthy physical It seeks to do this through the report cited the scope of development for children innovative community the problem, including: of all ages depends on strategies that can be E In 2013, 3 of every 10 aerobic exercise that implemented where people U.S. adults were inactive strengthens muscles and live, learn, work, and play. during their leisure time, bones.36

15 “Walking is man’s best medicine.”

— HIPPOCRATES

16 Connecting People to Trails

through neighborhoods in urban Additionally, local trail Increasing Public downtowns such as Chicago organizations, volunteers, or a natural surface trail that metropolitan planning Awareness of Trails provides an amazing back-to- organizations, and others should in Their Community nature experience right in our be encouraged to host National nation’s capital, trails are in the Trails Day® events. In an effort to When some Americans think of vast majority of cities as well as connect people with their local trails they may think of rugged on mountaintops. trails, American Hiking Society dirt paths in faraway parks and organizes National Trails Day® Unfortunately, many Americans forests. Or perhaps they think of each year on the first Saturday are unaware of these public trails such as the Appalachian of June. On this day parks, trails that are theirs to use Trail or even the Pacific Crest hiking clubs, and others across and enjoy. Not showing up on Trail which was made famous in the nation host events such most maps, nonexistent a recent best-selling book. While as hikes, bike rides, and trail or insufficient signage, and a these well-known trails are clean-ups that are open to all. general lack of publicity about certainly iconic and deservedly American Hiking Society, using these trails hinder public usage well-loved, trails—both paved its national reach, then promotes of a resource that would not and unpaved—frequently these events, allowing people only enhance their health but exist much closer to home to find an event near them that their overall quality of life. than people realize. piques their interest. A local Trail administrators and expert to introduce them to the With nearly 200,000 linear managers as well as federal trail, along with fun activities, miles of trails on federal lands, and state officials is sometimes just the thing to more than 42,000 miles of trails are encouraged to increase familiarize the public with their on state lands, and thousands road signage near trails, local trails. more miles on county and include them on state and locally-owned lands, trails county maps, and provide crisscross our nation and touch clearly marked and inviting most communities.37 Whether it’s a paved “rail trail” weaving entrances to trails (trailheads).

17 PHOTO BY MARK GOING

as well as volunteers and Frequent blazing or signage, Addressing Safety “Friends of” groups can help even between junctions and ensure trails not only feel turns, helps to keep hikers Concerns safe but are safe. on the right path and also Whether leading to a faraway reassures them along the If a community trail doesn’t mountain peak or travelling way. Providing information at already have a dedicated group through a bustling urban area, the trail head and online is key of volunteers to help care for it, trails must be maintained and to ensuring that hikers have an the trail manager should foster be safe places for the public to idea of what they can expect to one’s creation. Local “ownership” enjoy. This is essential in order encounter on their backcountry and pride in a trail goes a long for trails to truly be the public hike. way towards keeping it well- recreation and fitness resource maintained, utilized, and an Additionally, many backcountry that they are intended to be. emblem of local pride. hiking trips involve travelling to areas where hikers may not be URBAN TRAILS familiar with local issues such BACKCOUNTRY TRAILS Trail maintenance (cutting back as bear activity, flash flooding, In the backcountry, distances vegetation, maintaining the trail and other safety concerns. between trail junctions and surface, etc.) and cleanliness Whether it’s learning to identify access points are often is important to any trail but is plants such as poison ivy or much longer than in urban especially important to trails knowing the difference between and suburban areas. Hikers, that get high usage. A trail that a venomous and non-venomous especially those unacquainted feels uncared for or is littered snake, education is crucial to with a particular trail, may feel with trash sends a message that ensuring that hikers entering more at ease having detailed it may not be a safe community the backcountry feel safe and information about the trail, what trail. Regular maintenance are prepared to handle various to expect, and an understanding and upkeep by trail managers safety issues that may arise. of distances.

18 use a wheelchair can enjoy a roll and other information, these Welcoming with nature on paved rail trails as organizations can empower well as on some unpaved trails. potential trail users to Americans of take the first steps toward Whether a person has been improved health and also All Abilities physically inactive for a long ensure they feel valued as period, has physical limitations, While hiking can sometimes genuine members of the or simply doesn’t consider include hauling a pack with trails community. themselves “outdoorsy,” there’s 40 pounds of gear up a steep no reason they should feel mountain trail, it is far more Additionally, organizations, daunted about getting out on frequently simply a walk—or health leaders, and federal the trail. roll—with nature in the great agencies could also facilitate “beginner” trail hikes as well outdoors on a trail that’s not all Together, nongovernmental as hikes geared towards those that distant from our homes. organizations and health who use , are vision- and public land agencies can Many people may at first think impaired, or may otherwise encourage those who don’t of hiking as something that is feel disenfranchised from the think trails are for them due just too rugged for them, but trails community. Hosting such to physical limitations to get the fact is that it’s the perfect hiking events geared to new outdoors and on the trail for activity whether a person users during national events fun and recreation. Simply is seeking to get fit after a such as National Trails Day® by providing some basic period of inactivity or boost and National Public Lands Day information to assist in locating their fitness and take it to would allow them to reach nearby trails that are easy to the next level. It’s not gear- new users utilizing the existing walk or roll on (level, paved or intensive, is open to all ages, national public outreach and smooth unpaved, have places and people at all levels of fitness awareness campaigns these to rest) as well as trail tips can participate. Even those who days already employ.

19 CALLS TO ACTION

1 Maintain funding that Trails System reported $24.8 Conservation Fund (LWCF). million in volunteer time LWCF is a critical program for supports trails and the donated on just the National conserving public landscapes: public lands around them Scenic and Historic Trails in sometimes through enabling the 201538), the government has outright purchase of land and We know that people prefer to a vital role to play as well. sometimes through easements walk where it’s pleasant to do In partnership with America’s that allow a trail corridor to be so and trails provide just such volunteer trail stewards, established on private land. opportunities. Ensuring that adequate government funding Funds for LWCF do not come there are plentiful trails near of the land management from taxpayer dollars, but where people live encourages agencies, including the National from the revenues collected healthy lifestyles and an Park Service, USDA Forest by the federal government improved quality of life. Service, U.S. Fish & Wildlife from offshore oil and gas Service, and the Bureau of leases. The idea behind the While trails don’t require Land Management, is critical program’s creation was to use a intensive support or to ensuring public access to portion of the income from the infrastructure, they do require an accessible and sustainable depletion of one public resource on-going maintenance and, for American trails system. to conserve another public new trail segments, construction resource. costs. While volunteers and One primary source of funding public donations do much for protecting the public lands Despite the fact that “full to help offset this (the through which many trails funding” for LWCF was Partnership for the National travel is the Land and Water established by Congress to be

20 $900 million annually, sadly this Additionally, numerous state E Congress should has seldom been realized. and local trails would also permanently reauthorize benefit from either completion and fully fund the Land ACTIONS or connecting them to form a and Water Conservation cohesive network for trail users. Fund. E Congress should While a trail that allows people permanently reauthorize to exercise and experience the and fully fund the Land 3 Create more trails in outdoors is worthy in its own and Water Conservation right, trails that connect to urban and suburban areas Fund. each other as well as to various If we as a nation are to create neighborhoods and destinations E Congress should an environment and culture such as schools, libraries, adequately fund America’s where improving health and shopping districts, and land management fitness is simple, accessible, and destinations, are what create agencies through the regular encouraged, then creating a truly vibrant and well-loved appropriations process for public health infrastructure that trails systems. the Departments of the includes trails is a necessity. Interior and Agriculture. ACTIONS In surveying American Hiking Society members across a span 2 E Congress should pass Complete and of years, analysis has revealed the North Country Trails connect America’s trails that even people who self- Route Adjustment Act identify as hikers are, in recent America has an extensive trails which would finally allow years, choosing to hike closer system, some of which have this great northern trail to be to home. Time constraints, been designated by Congress as completed. convenience, and competing National Scenic Trails or National E Metropolitan Planning priorities simply make this a Historic Trails, and are a part Organizations, county more attractive option to many of the National Trails System. governments, trails advisory Americans, particularly for Of the 11 National Scenic Trails councils, and other local routine outings. created by Congress, however, planners should focus on more than half of them still have Coupling such information with creating not just trails, significant gaps.39 Such gaps the fact that the most recent US but trails systems, to in these trails stifle Congress’s census revealed that 80.7% of better serve their local original vision of the trails they the US population live in urban constituents. authorized, prevent hikers and areas40 and it becomes self- other trail users from enjoying E Congress should pass evident that an increase in the long-distance adventures, and the Complete America’s number of trails in and near for those Americans who live Great Trails Act which America’s population centers near the gaps, prevent that would provide a tax credit is clearly warranted. Close-to- close-to-home hiking experience for conservation easements home trails would provide more and fitness opportunity. along National Scenic Trails. convenient and more accessible

21 resources for those seeking to E As lands become available walking communities have an maintain or improve their fitness that fit into a locale’s trail opportunity to change this or engage in healthy recreation management strategy, way of thinking with marketing such as hiking and walking. options should be explored messages that share information to purchase the lands from about getting fit as a byproduct ACTIONS willing sellers or obtain of having fun; of getting fit on a easements. Many urban trail at one’s own pace, whether E State governments areas have created it’s 1 mile per hour or 4 miles per should be encouraged wonderful trails from lands hour. to strategically and fully that would otherwise be utilize Recreational Trails In 2015 the Surgeon General unused or abandoned. Program funding. released Step It Up! The Surgeon General’s Call to Action to E Citizens’ groups, park 4 Promote urban/ Promote Walking and Walkable managers, metropolitan suburban hiking for Communities. The Call to Action planning organizations, called for “improved access to and state bicycle/ fitness and fun safe and convenient places to pedestrian coordinators When people think of fitness walk and wheelchair roll, as well should be encouraged to many of them think of going as for a culture that supports work collaboratively to to the gym, hypercompetitive these activities for people of all capitalize on opportunities fitness regimens, and, in general, ages and abilities.”41 to create and connect trails think of it as something to in urban and suburban do—not to enjoy. Leaders in Echoing that message, Let’s areas. the hiking, health, fitness, and Move! Outside!, an offshoot of

22 First Lady Michelle Obama’s Let’s Move! campaign to end childhood obesity, has the goal of getting “kids active so they see the physical activity they need not a chore but as a fun way to explore our country.”42

Creating unified messaging for, and sharing messaging among, diverse advocates for health, outdoor recreation, fitness, and active transportation can help reach new audiences and create a national renaissance of hiking and walking, getting Americans on the path towards better health. ACTIONS

E Encourage shared messaging among diverse groups such as hiking organizations, the medical community, federal, state, and local government agencies, and others so that messaging is consistent and reaches a broad and diverse audience.

E Encourage trail managers, hiking clubs, and others to host National Trails Day,® National Public Lands Day, and similar events to capitalize on organized outreach to help introduce people to local trails and hike organizers in their area.

23 Together, we can create vibrant, active communities where trails connect schools, shopping, and homes. Conclusion While America is faced with or around the same will be pursued for the sake the challenge of becoming day after day is likely to get of enjoyment, not just health. and staying healthy and fit, the routine and even dull, and, Together, we can create vibrant, good news is that we do, in fact, human nature being what it is, it active communities where trails quite clearly understand what is unlikely to be continued into connect schools, shopping, needs to be done. We know the distant future. and homes; where walking and precisely the amount of physical hiking are enjoyable activities Hiking, however, on various activity needed to avoid or and become a part of the local close-to-home trails and being in lessen diseases such as diabetes, culture. nature is more about recreation coronary disease, and obesity. and enjoyment. The positive Together, we can make a We also understand that health effects could possibly healthier America. people tend to be more active even be termed “collateral We know what it takes. when being active is pleasant benefits” as they are secondary and enjoyable. Walking, very in nature to the reason hikers We know what must change. accessible and available to most, continue hiking routinely. is one of the simplest ways to We must simply commit Making more hiking trails get a large number of Americans ourselves to seeing it available to more Americans on the path to better health. through. then makes sense if we are to But as most of us understand facilitate healthy recreation that intuitively, walking on a treadmill

25 Tips to Get You Started on the Trail to BETTER HEALTH

26 Getting Started AMERICAN HIKING SOCIETY’S 10 ESSENTIALS OF HIKING Before beginning a new physical fitness regimen get a check- up from your doctor, and once given clearance, just put on comfortable walking shoes and clothing and step out your front door.

E Begin with short walks but aim to walk almost every day—even if it’s just for 10 minutes.

E Explore different routes with different challenges, including a few hills once you’re up for it. A little variety will add enjoyment  Appropriate footwear  Safety items: light, to your walks and challenge  Map & compass/GPS emergency whistle you mentally as well as  Water  First aid items physically. Once a week,  Food  Multi-purpose tool reward yourself with a longer Extra clothing/rain  Sun screen & sun hike, perhaps on a trail that’s  gear (dress in layers) glasses not so near your house—new  Daypack/backpack surroundings are stimulating!

E Find a nearby trail that will engage your senses. E For more fitness benefits Trails that offer some natural without adding more time, scenery, even just a few trees try adding some weight here and there or a view of a (start light) to a small river, make for a pleasant hike backpack. This is good for that you’ll want to do again bone-strengthening as well.43 and again.

27 temperature. If you are carrying a child, he or she may be cold while you are quite warm. Or conversely, you may feel chilled while your child is warm from running around and playing.

E Pick a short, interesting hike and allow lots of time. Choose a trail with a destination such as an overlook, waterfall, historic site, stream or lake. Allow children time to investigate interesting things along the Hiking with Children way. One of the keys things to They’ll naturally want to E Teach, sing, and play remember when hiking with explore their surroundings games with your kids. children is that the trek no and examine new bugs, touch Discuss how long the trail is, longer becomes about getting trees and logs, and pause to signs of impending weather, from point A to point B, but look at birds. (We should all how to read a map, or how to more about exploring the trail do this!) identify plants and animals. and what’s on it. With that in E Bring snacks and plenty of mind, here are a few thoughts to Safety tip: put a safety whistle fluids. Make sure to stop and help keep your hike kid-friendly: in each pack or on a zipper pull. drink frequently. Kids may Review with your children—each E Have fun and be flexible. be so interested in their new hike—what to do if they should Be open to changing your environment that they don’t become separated from you. plans along the way. realize how thirsty they are. Ensure that they know to stay High energy foods and plenty E put and blow their whistle in 3 Give the kids some control. of water will keep them in sharp bursts. Sometimes kids Let the children set the pace good spirits. and allow them to make “get it” it better if they’re told to some choices along the way E Dress yourself and your use the whistle to “find Mom or such as which trail to take children in layers. Be Dad” rather than if they’re lost, or where to stop for lunch. aware of your child’s body since being “lost” isn’t always readily apparent to them.

28 you haven’t reached your Keep it fresh— destination such as a waterfall or overlook yet. If you’ve gone Explore New Trails downhill a lot, allow more While the trails near home time for the largely uphill hike provide a convenient way to get back to the trailhead. outdoors, breathe some fresh E Always put some extra air, and enjoy some exercise, it’s clothing in your pack. worth periodically rewarding Assume it will be somewhat yourself with a hike that’s not colder and wetter at some “the usual.” You’ll enjoy the point during your hike. change of scenery and be presented with differing physical E Bring your good camera! challenges that will work new New sights, unusual birds and muscles. wildlife, and wonderful scenic vistas are a part of your If you’re unaccustomed to going reward when exploring new into large parks and natural areas, trails and places. keep the following tips in mind: People interested in discovering E Do a little homework and new trails or groups with have a map of the trail whom to walk and hike can (digital is fine) before you go. find a listing of American Have an idea of the route and Hiking Society Alliance elevation changes. members on their website, E Let someone know where AmericanHiking.org. Internet you’ll be going and when searches may also reveal other you expect to return. This nearby organizations as well. is likely the most important No matter where you want to thing you can do before hike, odds are there’s somebody leaving home. who’d be happy to share their favorite trails with you. E Aim to be back at the trailhead before dusk. Plan If hiking with others, be your time on the trail so considerate of those who prefer that you turn around when to hike at a slower pace. Enjoy your time is half up even if the journey.

29 track your activity and progress towards a goal.

DIGITAL MAPS AND GPS While American Hiking Society recommends that when travelling in remote backcountry regions each hiker have a compass and paper map that are not reliant on battery power, most hikers today regularly use apps and GPS programs that are available on their phones or on stand-alone GPS devices.

Especially if you’re able to particularly steps and total download the maps you’ll likely The Connected mileage. This can provide a need while you still have a wi-fi convenient method to do connection, digital maps and Hiker—Technology some basic tracking without tracking apps can provide both in Nature purchasing any additional important and fun information equipment. for your hike. You can measure TRACK YOUR your distance and speed, map a ACCOMPLISHMENTS For those who want more new route and save it to do again There are many ways we can refined data or more types of another day, view side trails that measure how much we walk fitness tracking in addition to lead to interesting sights, and these days. The simplest steps and mileage, many people much more. Many map/GPS way, perhaps, is with a basic now use activity trackers/fitness apps also provide data such as . Usually clipped to a trackers. These activity trackers elevation, allow you to attach a belt loop or pocket, a pedometer are usually wristbands that at photo to a specific point on the counts a person’s steps and a minimum track steps and trail, and even view others’ hikes computes the total mileage. distance, but also frequently or share yours with friends. monitor and even measure Frequently our cell phones also . Additionally, most While you’re using any app, have built-in or downloadable of these trackers synch with fitness tracker, or map—don’t health apps that can also help software programs that let you forget to look around you, enjoy measure our daily activity, the view, and be in the moment.

30 National Trails Day AMERICAN HIKING National Trails Day has been E 18,000 trail events took place SOCIETY’S NATIONAL celebrated every year on the in all 50 states, the District of TRAILS DAY® first Saturday of June and has Columbia, and Puerto Rico. American Hiking Society’s grown into one of America’s E More than 25,000 trail National Trails Day® (NTD) is largest, community-based, volunteers contributed more the nation’s largest celebration outdoor initiatives. Whether than one million volunteer of America’s trails and all that they gather to hike, bike, paddle, hours on trail stewardship trails offer. Founded in 1993, learn, or pitch in on needed trail projects, building and this annual celebration gets work, they join in the celebration maintaining more than hundreds of thousands of of America’s own unique trails 19,000 miles of trail. Americans out onto nearby system. • This one day of trails, engaged in outdoor In just the last decade, volunteering over the last recreation, and pitching in on Americans have accomplished 10 years has a value of more volunteer efforts that benefit some amazing things on than $29 million in donated our trails and parks. Every year, National Trails Day: time in public service. Americans of all walks of life experience nearby trails that E 1.7 million people got outside E Trail enthusiasts have they didn’t know were there and and active on trails in their cumulatively hiked nearly 1.5 thousands more connect with community and on public million miles. neighbors who share their love lands. of the outdoors and trails.

31 Endnotes

1 “Adult Obesity Facts.” Centers for 16 “Costs & Consequences.” Million . 29 “Arthritis.” Centers for Disease Control Disease Control and Prevention. Centers Health and Human Services. Web. 8 Jan. and Prevention. Centers for Disease for Disease Control and Prevention, 21 2016. Control and Prevention, 22 July 2015. Sept. 2015. Web. 6 Jan. 2016. 17 “Heart Disease.” Centers for Disease Web. 8 Jan. 2016. 2 “Unhealthy U.S. Workers’ Absenteeism Control and Prevention. Centers for 30 Ibid. Costs $153 Billion.” Gallup.com. Web. 6 Disease Control and Prevention, 14 May 31 “Arthritis Facts.” Arthritis Statistics and Jan. 2016. 2015. Web. 8 Jan. 2016. Facts. Arthritis Foundation. Web. 8 Jan. 3 “Chapter 2: Physical Activity Has 18 “Costs & Consequences.” Million Hearts. 2016. Many Health Benefits.”Chapter 2. U.S. Health and Human Services. Web. 8 Jan. 32 “What Is Osteoporosis?” What Department of Health and Human 2016 Is Osteoporosis? International Services. Web. 25 Feb. 2016. 19 Silva, MN, D. Markland, EV Carraca, Osteoporosis Foundation. Web. 8 Jan. 4 “Physical Activity for Arthritis.” Centers SR Coutinho, CS Minderico, MG Matos, 2016. for Disease Control and Prevention. LB Sardinha, and PJ Teixeira. “Exercise 33 “What Is Osteoporosis?” What Is Centers for Disease Control and Autonomous Motivation Predicts 3-yr Osteoporosis? National Osteoporosis Prevention, 2016. Web. 25 Feb. 2016. in Women.” National Center Foundation. Web. 8 Jan. 2016. 5 “National Diabetes Statistics Report, for Biotechnology Information. U.S. 34 Ibid. 2014.” Centers for Disease Control and National Library of Medicine, Apr. 2011. 35 “Exercise for Your Bone Health.” Prevention. U.S. Department of Health Web. 18 Mar. 2016. Exercise for Your Bone Health. National and Human Services, 2014. Web. 7 Jan. 20 “Depression.” NAMI: National Alliance Institutes of Health. Web. 11 Apr. 2016. 2016. on Mental Illness. Web. 7 Jan. 2016. 36 U.S. Department of Health and Human 6 Ibid. 21 “Major Depression Among Adolescents.” Services. Step It Up! The Surgeon 7 Ibid. NIMH RSS. National Institute of Mental General’s Call to Action to Promote 8 Ibid. Health. Web. 8 Jan. 2016. Walking and Walkable Communities. 9 Ibid. 22 “Workplace Health Promotion.” Centers Washington, DC: U.S. Dept of Health and 10 “Why Obesity Is a Health Problem.” for Disease Control and Prevention. Human Services, Office of the Surgeon Obesity Health Problem, Healthy Weight Centers for Disease Control and General; 2015. 1-1. Basics, NHLBI, NIH. National Institute Prevention, 23 Oct. 2013. Web. 8 Jan. 37 Hiking Trails in America, Pathways to of Health. Web. 8 Jan. 2016. 2016. Prosperity. Publication. Silver Spring: 11 Ogden, Cynthia, Margaret Carroll, Brian 23 Fuller, Dawn. “New Research Finds American Hiking Society, 2015. Print. Kit, and Katherine Flegal. “Prevalence That Homeowners and City Planners 38 Contributions Sustaining the National of Childhood and Adult Obesity in Should ‘Hit the Trail’ When Considering Scenic and Historic Trails. Rep. the United States, 2011-2012.” JAMA Property Values.” University of Partnership for the National Trails Network. Web. 7 Jan. 2016. Cincinnati. Web. 18 Mar. 2016. System, 2016. Print. 12 “Adult Obesity Causes & Consequences.” 24 Jordan, Rob. “Stanford Researchers Find 39 2013 National Trails System Annual Centers for Disease Control and Mental Health Prescription: Nature.” Report. (February 2013). 14-14. Prevention. Centers for Disease Control Stanford University. Web. 18 Mar. 2016. 40 “Frequently Asked Questions.” U.S. and Prevention, 2015. Web. 29 Mar. 2016. 25 Ibid. Census Bureau: FAQs. U.S. Census 13 Hammond, Ross A., and Ruth Levine. 26 Kuo, Frances E., and Andrea Faber Bureau. Web. 28 Mar. 2016. “The Economic Impact of Obesity in Taylor. “A Potential Natural Treatment 41 U.S. Department of Health and Human the United States.” Diabetes, Metabolic for Attention-Deficit/Hyperactivity Services. Step It Up! The Surgeon Syndrome and Obesity: Targets and Disorder: Evidence From a National General’s Call to Action to Promote Therapy. Dove Medical Press, 30 Aug. Study.” American Journal of Public Walking and Walkable Communities. 2010. Web. 28 Apr. 2016. Health.© American Journal of Public Washington, DC: U.S. Dept of Health and 14 “Walk, Don’t Run, Your Way to a Healthy Health 2004. Web. 18 Mar. 2016. Human Services, Office of the Surgeon Heart.” Walk, Don’t Run, Your Way 27 Ibid. General; 2015. 1-1. to a Healthy Heart. American Heart 28 “Physical Activity for Arthritis.” Centers 42 “Let’s Move.” Let’s Move! Outside. Web. Association, 13 Aug. 2015. Web. 18 Mar. for Disease Control and Prevention. 10 Mar. 2016. 2016. Centers for Disease Control and 43 “Top 10 Health Benefits of Trekking/ 15 “Heart Disease.” Centers for Disease Prevention, 28 Oct. 2015. Web. 8 Jan. Backpacking.” Health Fitness Control and Prevention. Centers for 2016. Revolution. 2015. Web. 18 Mar. 2016. Disease Control and Prevention, 1 Sept. 2015. Web. 8 Jan. 2016.

32 AMERICAN HIKING SOCIETY thanks our Hiking Trails in America report sponsors:

AMERICAN HIKING SOCIETY is grateful to the following organizations that provided assistance and information for this report:

• National Park Service, • U.S. Department of Healthy Parks Healthy Health and Human People and Park Rx Services, Office of the • Warrior Expeditions Surgeon General • Hike it Baby

AMERICAN HIKING SOCIETY thanks its Board of Directors, especially: Larry Luxenberg · Amy Csink · Jack Hess PHOTO BY ROB CHEN

FOUNDED IN 1976, AMERICAN space, provide biological corridors American Hiking Society HIKING SOCIETY is the only for diverse plants and wildlife, champions conservation issues, national organization that and for the health of Americans builds public and private promotes and protects foot and our natural environment. partnerships, supports volunteer trails, their surrounding natural We represent millions of hikers stewardship, and provides critical areas, and the hiking experience. who are committed to beautiful resources to help plan, fund, and As the national voice for hikers, places to hike and believe that the develop trails. We also provide American Hiking Society preservation of hiking trails and resources to the public about recognizes that foot trails and their environments is important how and where to hike and are hiking are essential to connect and a worthwhile legacy to leave committed to increasing the people with nature, offer access future generations. participation and enjoyment of to public lands, conserve open hiking by everyone.

AMERICAN HIKING SOCIETY 8605 Second Avenue, Silver Spring, MD 20910 www.AmericanHiking.org

This publication is