Hit the trails: Enjoy the benefits and fun of outdoor exploration

Time outdoors is simple: A fall walk breathing in crisp air while gazing upon nature’s spectrum of color. Walking, and hiking, are peaceful and relaxing activities and a leisurely stroll can make you healthier. Research shows spending as little as two hours per week outside, in nature, improves our health and well-being. National Hiking Day (“Take a Hike Day”) is Nov. 17, a perfect day to step into a healthy new hobby.

Local, county, or state parks, as well as local nature preserves, are great places to explore and wander. For a great experience, wear sturdy and comfortable shoes that keep your feet safe; pack a water bottle, even in cool weather, to stay hydrated; and communicate your plan to friends or family — or bring them along! Once your foot hits the trail, a world of natural wonder is ready for you to explore.

Journal as you stroll. Journaling promotes relaxation, and calmness and enhances the outdoor experience while offering an outlet for self-expression. Nature journaling can be simple: Write or draw what you see or hear.

Go on a scavenger hunt. This can be a hands-on sensorimotor activity to explore the landscape using your senses. Look for bright colors and unique foliage shapes; listen to the leaves crunching beneath your feet and birds chirping overhead; use your hand to feel different textures like smooth rocks or rough bark; smell the fragrant evergreen trees or rich, bare soil.

Take a closer look with a 100-inch hike. Discover what’s beneath your feet. Discover your natural space, then measure, or estimate, 100 inches. Get low to the ground by sitting, kneeling, or lying, then use a magnifying glass to observe the intricate life beneath you. Look closely at the plants and soil, dried seeds, and insects; what else will you find in this short space?

Capture nature through photographs. Find shapes and patterns; find interesting leaves, insects, and animals — capture your discoveries with a camera! Print and hang your art at home or share it as gifts with friends and family.

Observe plants up close. When outside, we tend to look down or straight ahead. That is helpful so we don’t trip but we miss the true works of art from our limited viewpoint! Challenge yourself to stop at an eye-catching or mediocre plant and observe botanical features from all angles. Each plant is made up of tiny, specialized features that make it so unique. You will be amazed at what you will discover.

Take a hike today: Reduce unwanted stress, burn calories, boost endorphins, and feel accomplished with your commitment — all while building an appreciation for the natural world.

Brittnay Haag is a University of Illinois Extension horticulture educator serving Livingston, McLean and Woodford counties.