Categoriesapp, Company News, Lifestyle by

Our Biggest App Update EVER!

This is something we have been working on for a looong time!  Our BIGGEST app update ever is LIVE!  This update incorporates many of the suggestions you have given us: Integrated weather/location, Streaks with the ability to earn weekly and monthly BONUS POINTS, and a Leaderboard that allows you to see who’s on top for the week, month, or year.  We are so excited, and we hope you are too!  This is just phase 1 of several fun and functional app additions we have planned for the future.

The updated app should automatically populate on your phone, but it is always a good idea to visit the app store and make sure you have the newest version downloaded.  You can also delete and re-install your app to ensure you are working with the latest and greatest.

And while you are in the app store… We would love for you to leave us a review!  This helps us to get recognition as we continue to work on bigger and better things for you!

CategoriesFamilies, individuals, Lifestyle by

The Science behind HPHP

Say what?!  There is science involved in this simple app that I use to log my outdoor activity? 

Yes, it’s true.  The HPHP model was developed using the concepts of Behavior Change Psychology (BCP).  One of the BCP gurus, B.J. Fogg, explains that “Behavior (B) happens when Motivation (M) , Ability (A) and Triggers (T) come together at the same moment.


Behavior change psychology may sound a little “out there,” but it is simple and effective.  Behavior Change involves setting a goal, taking small steps to achieve that goal, keeping that goal even if you fail sometimes, and rewarding yourself. 


With each outdoor activity that you record with our app you earn points. As your points rack up, you can redeem them for physical rewards.  Slowly, and possibly without even realizing, you will start to see that “behavior change” in your life!  Small steps can lead to BIG CHANGE!  Some of our HPHP users have reported losing weight, battling depression, and reducing medication needed.

 
Our hope is that eventually the appeal for an external reward falls away, and that our users create lifelong habits and receive those irreplaceable internal rewards.

Be Well!

CategoriesFamilies, individuals, Lifestyle by

Have you tried Forest Bathing?

Forest bathing?  I will admit, I was quite confused the first time I heard this term.  However, I got the chance to experience forest bathing first-hand this past Fall at a conference in Colorado.

Forest Bathing, “Shinrin-Yoku” in Japan, is the practice of immersing yourself in nature in a mindful way, using your senses to derive a whole range of benefits for your physical, mental, emotional, and social health.  “Shinrin” means forest and “Yoku” stands for bathing.  The idea took birth in Japan in the 1980’s and proved to be a very effective tool in overcoming the ill effects of a hectic life and a stressful work environment.

Connecting with nature allows the stressed portions of your brain to relax.  Positive hormones are released in the body.  You feel less sad, angry, and anxious.  It helps to avoid stress and burnout, and aids in fighting depression and anxiety.

Certain trees like conifers emit oils and phytoncides to safeguard themselves from microbes and pathogens,  These molecules improve our immunity too!  Breathing in the forest air boosts the level of natural killer (NK) cells in our blood.  NK cells are used in our body to fight infections, cancers and tumors.  Nature connections also strengthen emotional intelligence and self-confidence, leading to improved relationships and better social health.

The main principles are to go in silence and go slow.  Use your senses to find things in nature that bring you peace and happiness. 

Here are some tips to start your forest bathing practice:

  • The recommended time for forest bathing is at least 2 hours a week.
  • 20-30 minutes of relaxed time among trees provides you with multiple health benefits.
  • 3 hours a week of nature exposure allows our body to function at its optimum, sustaining health benefits for up to a week after.
  • Choose a Sit Spot.  This is a place you can visit frequently without too much effort.  Your aim is to visit daily, if possible, and to sit quietly.
  • Go Wandering.  This is a version of Shinrin-Yoku that is quite simple.  Go to a place where there are paths you can follow easily and simply wander.  Be relaxed, move slowly, and be attentive.

You can look for a Certified Forest Therapy Guide in your area and gather more info at: https://www.natureandforesttherapy.earth/

CategoriesCompany News, Families, individuals, Lifestyle by

Year-End Reflections from the Director

Happy Holidays to the wonderful HPHP community!  This month marks my three-year anniversary with HPHP and I simply cannot believe how time has flown.  Here at the end of an incredible and eventful year for HPHP, I thought I would tell you a little more about myself and give a fun recap of the past three years.

Funnily enough, my background is in architecture.  I practiced as an architect for many years before leaving to work in community development and wellness.  I like to joke that, as an architect, I used to spend my days designing buildings and now I spend my days encouraging people to leave the buildings and get outside!  I first became involved with HPHP in December 2019, just before the world shut down.  Before that, I worked for another Tennessee non-profit wellness organization, through which I already knew about the incredibly cool HPHP program.  I used the HPHP app myself!  The first Reward I earned was the athletic t-shirt.

My husband and I have three children and live in my hometown in middle Tennessee.  Before we had kids, we used to joke and say to each other “What if our future children don’t like the outdoors and to do the things we like to do?”  As it turns out, we were blessed with two reluctant outdoorsy children. 😊 We like to laugh about our oldest daughter’s famous quote: “The thing I don’t like about hiking is all that walking.”  After lots of trial and error (and trail tantrums), we finally found that mountain biking is an activity that we all love.  We have had fun growing our skills and visiting trails all over the southeast lately.

When I began working for HPHP there were around 3,000 app users.  Today we have over 11,000!  Here are some more fun HPHP stats from the last 3 years:

  • 339,115 activities logged on the app from December 2019 – December 2022
  • 3,250 rewards earned in that same timeframe!
  • The top 3 activities logged are: Go for a Walk, Go for a Run, Go for a Hike
  • The month with the most activities logged was October 2020 with 14,590 activities logged!

This October I had the opportunity to attend the SH/FT Summit in Fort Collins, Colorado.  It has been incredibly eye-opening to finally get to attend state and national events, and to learn from others doing incredible work in the “Nature-as-Medicine” community.  It was a bonus that we learned that HPHP was the SH/FT award winner while I was there!

The SH/FT Summit was focused on the crossroads of Health and the Outdoors and was the perfect place for us to promote Healthy Parks Healthy Person and learn from others doing similar work across the country.  Here are some highlights:

  • Healthy equity = nature access!
  • Much of what we focus on is how to make the healthier choice the easier choice.
  • There is evidence for a “Nature Pyramid” much like the Food Pyramid.
  • Some cities and other placed-based entities are creating Trails Health Calculator Tools to measure the impact of trails on population health.
  • The movement of utilizing the outdoors as a conduit to health is turning into a groundswell and is spreading like wildfire across the country and globe!

You have probably read the recent news that, as of July 1, HPHP has transitioned outside of Tennessee State Parks and is now a 501c3 non-profit!  This is exciting and a little bit scary too.  It is exciting because it means the program is working and needs more freedom to continue to grow and serve our state!  It is a little bit scary as we leave the comfortable nest of support that Tennessee State Parks and the Tennessee Department of Environment and Conservation provided us.  As I look back, I am ever so grateful that Ryan and Tennessee State Parks took a chance on this program, and on me.  Looking forward, I know big things are coming and I am so grateful to have you all on the ride with me!

Happy Holidays, and we will see you in 2023!

Much love,
Stacey

CategoriesFamilies, individuals, Lifestyle by

How Nature Helped This Postpartum Mama (and baby) Stay Sane

Being pregnant and having a child is such a blessing. I am very thankful for the amount of help and support I had during and after my pregnancy. But I will say one thing…… the 4th trimester is very hard. I was still recovering, having hardly any sleep, having a newborn and toddler to take care of. It can take a toll on anyone, just like it did on me.

However, for this pregnancy and postpartum I was more educated on certain things. One of those things is how wonderful and healthy it is to get outside during this time. According to the University of Pennsylvania, one in nine mothers experience postpartum depression. I was one of those mothers. I experienced postpartum depression after both of my pregnancies, but more so after my first pregnancy.

Every day, even if only for 5 minutes, I would try to step outside to soak up the sunshine or take a walk. I wanted/needed to get outside to take a deep breath of fresh air. It was relaxing for both me and my mind. Getting outside and getting out in nature can be so rewarding for both me and the kids.

Eugenia South, an assistant professor for Perelman School of Medicine, stated, “Nature can be leveraged as a health-equity tool, both in terms of making sure everyone has access to clean, safe green space but also encouraging people to spend time outside as a way to buffer life stress,” she says. “Nature isn’t a cure-all, but it can be a potential buffer, a way to prevent life stress from getting under your skin and leading to poor health over time.”

But getting outside into nature with my toddler and my newborn was very important to me. I know my toddler loves being outdoors, but my newborn can benefit from it too! The fresh air, sunlight, sounds, and sights are all good for his developmental skills.

“Babies thrive out-of-doors. They sleep better, eat better, look better, play better, and learn better. – Magda Gerber

All-in-all, getting outdoors and into nature can help a postpartum momma and children. Never hesitate to ask for help and take moments for yourself (if possible) where you can clear your mind and breathe.

Sources: https://penntoday.upenn.edu/news/Penn-study-looks-at-effect-of-nature-on-postpartum-depression

https://tinkergarten.com/blog/why-babies-learn-in-the-natural-world
 

CategoriesLifestyle by

12 Exercises of Christmas!

12 Exercises of Christmas

 

Turn up the holiday playlist, put on your ugly Christmas sweater, and get to moving! Staying active is always important to incorporate in your every day life, but is even more important during the holidays! Physical activity increases energy, boosts mood, reduces risk of disease, relieves stress, burns calories, and improves our overall quality of health!

 

Try out this fun “12 Days of Christmas” themed workout!

 

How many rounds will you do?

 

  • 12 Air Squats
  • 11 Jumping Jacks
  • 10 Lunges
  • 9 Glute Bridges (keep that core tight!)
  • 8 Standing Knee to Elbow (each side)
  • 7 Inchworms
  • 6 Mountain Climbers (each leg)
  • 5 Russian Twists (each side)
  • 4 Leg Raises
  • 3 Plank Jacks
  • 2 30 second Planks (you can do them on your elbows or extended)
  • 1 10 minute walk to cool down!

Happy Holidays from Healthy Parks Healthy Person to YOU! We are grateful to have such a supportive and interactive community of people that value the importance of getting active in nature to better one’s  own health, as well as Tennessee’s health.

CategoriesLifestyle by

How to Workout on a Playground

A common misconception when beginning an active lifestyle is that you have to have a gym membership, you have to run on the treadmill, you have to lift weights, and you have to go every single day for two hours. If you can and want that incorporated in your life, then great! But if not, you need to know that there are many more less expensive and much more creative ways to accomplish the same active lifestyle goal that you want. Parks offer ENDLESS possibilities. Most of what you can do at the gym, you can do the park. Read that again. You can work the same muscle groups and accomplish the same active lifestyle goal at a park. How? Using your resources! Below offers many different exercises that you can do on a playground! These are great exercises to add to your daily walk or run!

 

First things first, WARM UP! If you decide to do this playground workout after your run, still make sure to stretch before, you don’t want to pull a muscle! For a productive warm up, start with dynamic movements like lunges (3 x 10 each leg), squats (3 x 15), jumping jacks (3 x 45 sec), push-ups (3 x 10), and arm circles/swings (3 x 30 seconds each direction). These movements will get your blood flowing and warm up your muscles so that you will not injury yourself. Warming up before and stretching after a workout are very important to prevent injuries, so do not skip them! For a cool down stretch, you can try the cat-cow stretch (2 x 30 sec), child’s pose (2 x 30 sec), seated twist (2 x 30 sec each side), overhead shoulder stretch ( 2 x 30 sec each arm), hamstring stretch ( 2 x 30 sec each leg), lunge stretch (2 x 30 sec each leg), sitting toe touch ( 2 x 30 sec)

 

Playground Exercises: (ex. “3 x 10” = 3 rounds per exercise, 10 reps per round)

 

  • Alternating Step Ups: (3 x 10 each leg)
    • Find a bench or elevated platform (steps, slide, etc)
      • Step up with one leg, while exploding the other knee upwards. Then step down and switch legs.
  • Elevated Toe Tap: (3 x 30 sec)
    • Use a step or the bottom of the slide
      • Face the step and quickly jump and switch feet, touching the ball of your foot to the edge of the step
  • Calf Raises: (3 x 15-20)
    • Find a step or curb
      • Place the ball of your foot on the edge of the step. Slowly drop the your heel toward the ground (you will feel the stretch in the calf), then push up with your toes (like a tippy toe)
  • Bulgarian Split Squat:
    • You can use a bench, step (about knee high), or a swing
      • Place your foot on the bench behind you, while you are face forward (you may need to adjust to make sure you are comfortable), You will then bend your standing leg (do not let your knee go past your toe). This will resemble a lunge motion!
  • Inclined Push-ups: (3 x 10)
    • Use the back of a bench, a bar (there are a ton to choose from on a playground), wall
      • Perform your normal push-up form, keeping your core tight
  • Decline Push-ups: (3 x 10)
    • Use a step, bench, slide (whichever height you prefer)
      • With your feet on the step, perform your normal push-up
  • Tricep Dips: (3 x 10)
    • Use a bench, step, slide, or platform
      • Sit on the bench and put your hands on the bench next to your hips. With your legs extended, lift yourself up pushing into your palms, and slide your body forward just enough so you can lower yourself down so that your elbows bend between 45-90 degrees. Then push yourself up to the start positions and repeat. *You can modify this by bending your knees instead of of having them extended.
  • Basic Monkey Bars:
    • Swing from one bar to the next just like you did as kid. If you struggle with these, just start out by hanging or step one hand forward and bring the other forward, instead of swinging to the next. These will work your shoulders, core, and arms
  • Hanging Knee Tuck: ( 3 x 8-10)
    • Use monkey bars or a pull-up bar
      • While holding on to the monkey bars, hanging with your feet together, keep your core tight and bring your legs to your chest
  • Hanging Leg Lift: (3 x 10)
    • Use monkey bars or pull up bar
      • While holding on to the monkey bars, hanging with your feet together, keep your core tight, and lift your legs straight in front of you
  • Laying Leg Lifts: (3 x 10)
    • Use a pole or bottom of a bench or step
      • Lay on your back with your head closest to the pole. Hold the pole with both hands, keep your core tight, and left your legs up towards the pole. Then slowly let your legs go  back towards the ground and stopping right before your feet touch the ground (your abs will feel the burn). *Keep your legs straight
  • Swing Ab Curls:
    • Place both your feet on the swing, while your hands are are shoulder with in of you (you will be in a extended plank position). Pull your into the chest and then extend them back to the starting position.

Try some of these exercises out the next time you go to the park! You can mix it up and pair a few together ( i.e. Core day… laying leg lifts, Swing ab curls, hanging knee tuck, push-ups). Go at your own pace and modify each to your ability! One exercise is better than none, so get creative and enjoy some outdoor exercises!

CategoriesLifestyle by

Fall Wellness Tips!

This fall, as with most of 2020, will probably have a different look than previous fall seasons. With school systems being partially or fully virtual, many people still working from home, events/get-togethers cancelled, and many travel restrictions put in place, this 2020 has been an adjustment to us all. Since the days are getting shorter, the temperature getting cooler, and the stress of this year growing further, it is imperative to keep our wellness in check! What does this mean? Staying healthy, happy, and productive!

 

Here are some tips on how to keep up your health as we being to dive into the cooler months!

 

  • Maintain proper hygiene!
    Requirements for sanitation due to COVID-19 have made everyone do a double take when it comes to sanitizing their home, work, or self. With flu season around the corner as well, it is imperative to be smart and stay clean. Wash your hands with soap often, disinfect the home and frequently touched items regularly, get the flu shot if you can, go for your yearly check up, exercise regularly, eat nutritious meals, and get enough sleep!
  • Foods to boost your immune system! 
    To piggy back off keeping good hygiene to protect your immune system, you also can boost your immune system by eating specific foods. Citrus fruits like oranges, grapefruits, lemons and limes are a great way to get Vitamin C, which is linked to boosting the production of white blood cells! Bell peppers and broccoli are also rich in Vitamin C. Almonds, pumpkin, broccoli, and sweet potatoes are a great for getting Vitamin A.  Try adding green tea, garlic, pomegranates, ginger, spinach, acai berries, and broccoli to your diet to really boost your antioxidant intake! Antioxidants are essential for immune function. Yogurt is a great wat to add probiotics (stimulates immune system) to your diet. You can add it to smoothies, eat on its’ own, or add fruit of granola.
  • Exercise. Exercise. Exercise. 
    Whether it be 10 minutes, 2 hours, or cleaning for 45 minutes – get moving every single day. Make sure to take advantage of the beautiful season of fall for outdoor physical activity. Go for a run, walk, hike, or bike ride. The weather is not too hot, not too cold, and most importantly… no bugs or humidity. Move your indoor circuit OUTDOORS – enjoy the temperatures and the scenery while being active. Trail running is a good way to knock out both cardio and strength while also being in a relaxing setting. The most important thing though, is to get get up and get moving. Make it a point to prioritize a walk or whatever you choose to do on a regular basis. If you are sitting at a desk for most of the day, make sure to get up and walk around every 30 minutes to an hour. It is also much easier to check it off the to-do list when you have already made time for it, whether it be in the morning before work, during your lunch break, or late at night.
  • Eat Seasonally! 
    It is important that you incorporate seasonal foods into your diet as the seasons change and the temperature drops. By eating foods that are in season, and preferably local, you are able to get more nutrients and less preservatives because the produce is picked and harvested the same time it is brought to market. By eating locally grown food, there isn’t a need to add the preservatives, or very few, because the time is shorter from farm to table, compared to the travel time and shelf life of others. Root vegetables like carrots, squash, pumpkin, and sweet potato are great hearty foods that are a great side dish; however, don’t forget your green veggies like spinach, broccoli, kale, and celery. Add in some whole grains like brown rice, quinoa, and oats, as well as legumes like beans, chickpeas, and lentils. Try to swap your chicken for more fish like cod, salmon, and haddock, which contain more Vitamin D (something we tend to lack in the cooler months). Spice it up with herbs like turmeric, cinnamon, ginger, thyme, dill, and basil. Switch the summer watermelon and cantaloupe for more citrus fruits, apples, cranberries, and pears. An example of your daily meals could look like an oatmeal breakfast topped with cinnamon, ginger, sliced almonds, chopped apples, and a little bit of honey; lunch: southwest quinoa power bowl; dinner- black bean and corn soup or a chickpea curry with turmeric rice. By consuming seasonally and locally grown foods, you also support your community and lessen the environmental impact from transporting foods long-distance. 
  • Stay Hydrated! 
    As the temperature drops and the days get shorter, staying hydrated is crucial for maintaining body temperature, healthy skin, proper digestion, and protecting the immune system! When the temp drops and the air becomes dry, you typically do not feel as thirsty as you would in the hot summertime, but it is still just as important to consume 90-125oz of water a day! NO ONE likes dry, cracking, or peeling skin. The colder months also typically mean hibernating and usually over-consuming foods. Staying well hydrated will be a key factor in making sure your digesting your foods properly and efficiently. It will also help you feel more energized to get in a workout to counteract binge watching Netflix! If you have trouble drinking water, eating soups, stews, raw veggies, and fruits are also a great source of H2O that will help keep you hydrated. One of the most important reasons to stay hydrated, especially during flu season and now COVID-19, is because dehydration weakens the immune system.
  • Get enough sleep… but not too much. 
    We naturally feel tired earlier when the colder months come around due to shorter daylight time. This is not necessarily a bad thing if you go to bed early, BUT that does not mean sleep 10 hours. You should keep your sleep schedule as consistent as possible throughout the whole year.  If you go to bed earlier, make sure to get up earlier as well. Get up on the FIRST alarm, turn on the lights, have a cup of coffee, do a morning stretch, take a walk or whatever you need to get started for the day. Aim for 7-9 hours of sleep per night and going to bed and getting up at the same time – even on the weekends. Eating right and regular exercise also play a big part in your energy levels. Avoid all day or afternoon fatigue by staying consistent in eating habits, regular exercise, and bedtime/morning time routines (and not consistently laying on the couch with a bag of chips and dip). Getting as much natural light as you can will also help reduce fatigue – so you should try to go for a walk outdoors every day if possible.
  • Are you getting enough Vitamin D?  
    The “sunshine vitamin” is important for aiding in calcium consumption, bone health and development, and functions in the immune, digestive, circulatory and nervous systems. When you are deficient in Vitamin D, some symptoms include fatigue, muscle weakness or cramps, bone pain, and mood changes. One of the best ways to produce Vitamin D is through sunshine. Get outside as much as possible, especially during the colder months! Fatty fish like salmon, tuna, mackerel, shrimp, and anchovies are also a great way protein source that is rich in Vitamin D. Incorporating mushrooms and egg yolks are also a good way to sneak in some Vitamin D. Some common foods that have fortified Vitamin D are milk, milk substitutes, certain cereals, orange juice, and yogurt – just make sure to look for it written on the box or carton. Another way would be to take Vitamin D supplements like code liver oil.
  • Try something new! Go apple picking, pumpkin picking, or visit a corn maze. These are great ways to get OUTSIDE, be active, and enjoy the fall weather!
  • Do something every day that makes you happy.
    Whether that be going for a walk, drinking your coffee on the front porch, reading a chapter of a book, eating a piece of chocolate, taking some alone time, or writing down three positive from the day — do it every day. If you want to add something to your routine to make your day brighter.. DO IT. Be intentional about keeping a positive attitude… it truly does boost you overall wellness.

It is so important to keep your mental AND physical health in check this fall. Take a step back, slow down, and think about some changes or improvements you want to make to your wellness.  Be kind to yourself, listen to your body, and do the best you can. Jumping in head first can be overwhelming. Take small steps at a time and check off your goals. It might sound cliché, but “take care of your body. It’s the only place you have to live”- Jim Rohn. Your body is where you live and you need to treat it as so – this means what you eat, how much you sleep, if you get enough physical activity, and what you do to keep your mental health in check. Get outside, plan out your days, be productive, and FEEL GOOD.

Categoriesindividuals, Lifestyle by

Leave NO Trace

What does that mean? Why is it important?

 

Imagine your childhood. Think about when you would play outside for hours on end. Maybe your favorite camping trip. Your favorite hiking trail. Or your favorite park to visit.

 

We never really had to (or currently have to) think or worry about the wilderness disappearing — it is always there when we want to go outdoors. This is now, however, a worry that we have for our future generations. “Leave No Trace” quite literally means that if you go outdoors, you need to aim to leave no trace of you being there. One common misconception that we tend to think is “well I am just one person and cannot make a difference.” The problem is that when everyone has that mentality, then it actually does make a big difference. If we can shift this mentality to “I will do my part to leave no trace”, then this will also make a huge POSITIVE difference.

 

The Seven Principles

 

(1) Plan ahead and Prepare

  • Research the regulations for where you are planning to visit. Most give specific instructions for what you can bring, where you can go, or how long you can stay.
  • Minimize waste by repackaging your food beforehand.
  • If backpacking, consider taking a lightweight backpack stove for one pot meals instead of using a fire to Leave No Trace. One pot meals and light snacks create the least amount of waste, so take that into consideration when planning out your trip.

(2) Travel and Camp on Durable Surfaces

  • This means to travel on designated trails or camp on where vegetation is absent such as: designated campsites, rock, gravel, sand, dry grasses or snow. The goal is to minimize the damage as much as possible by not altering the natural areas. Keep the sites small and if you move rocks or twigs to camp, make sure to move them back before you leave.
  • Make sure to camp at least 200 ft from a water source, such as lakes, ponds, streams, or rivers.
  • Stay on designated trails! If you are traveling with a group, make sure to walk single file through the trails and not disturb the unmarked areas. This also includes when it is muddy! It is important not to expand the trail, so if need be, walk through the mud.

(3) Dispose of Waste Properly

  • If you brought it in, you NEED to bring it out. This means trash, leftover food, or litter. I know that oftentimes we might think that throwing out an apple core or orange peel is okay because it’s “natural” and will decompose, but it is actually dangerous to wildlife because that will attract them to places they usually might not go (such as campsites) or food they do not eat in the wild. A raccoon’s diet does not consist of leftover BBQ and baked beans, but when it’s tossed on the ground, they will begin sticking around the area because they know there will be food that they do not need to hunt for.
  • Yes.. human waste does fall into this category. If you can, use the facilities whenever possible, but we understand that sometimes you will not have the luxury of using a toilet when you’re 5 miles deep in a trail. In this case, you will want to make a cathole at least 200ft from a water source, campsite, or trails to avoid contaminating the water and possibly spreading diseases. This entails digging about a 6″x 6″ hole, doing your business, and covering it back up with the original soil.
  • Make sure to bring a bag of some sort to pack out the toilet paper or any hygiene products you might have used or bury it in the cathole if biodegradeable.
  • This also applies to your pet’s droppings. Other animals eat dog poo, which exposes them to bacteria.
  • When washing dishes or yourself, make sure to be 200ft away from a water source and use the least amount of biodegradable soap as possible. When you are done washing your dishes, scatter the water so that it does not all accumulate in one spot. Even though the soap is biodegradable, it is still a foreign substance to that area.

(4) Leave What You Find

  • I know a leaf, rock, or flower might be beautiful or very unique, but it is important to leave the natural, cultural, and historic structures, objects or artifacts. You might think that by taking one or two wouldn’t make a difference, but if everyone who visited that area had the same mindset, then that one or two flowers actually turns into 20 to 30 being picked or taken. It is also illegal to take natural objects in most protected places.
  • It is also VERY important not to introduce/transport non-native species. This typically results in an invasive species that will take over the native area because it has no natural predators. Kudzu, Privet, and some species of honeysuckle are invasives that were introduced to be used as an ornamental and to reduce soil erosion, but they took off spreading like wild fire. Some species from East Tennessee are not native to West Tennessee, so it is important not to take or introduce any species to the wild or even your home.
  • Take pictures instead of taking them.
  • Do not. Do not. Do not mark on trees.

(5) Minimize Campfire Impacts

  • Try to switch to a lightweight stove for cooking instead of a campfire.
  • If you do build a campfire, remember, a true Leave No Trace campfire should leave no evidence. So make sure you make a small fire, using dead or down wood that can be broken. If there is a fire ring established, make sure to use it.
  • “Buy it where you burn it.” You should buy firewood at a local source or gather it where it is allowed. You should NOT bring any from your home or anywhere that is not the area that you are camping.
  • Know the fire restrictions in the area you are at and the time of year you are planning on going.

(6) Respect Wildlife

  • Observe wildlife from a distance and stay quiet while observing.
  • Do not touch or feed wildlife. If you come across a wounded or sick animal, you need to notify a ranger or game warden, but do not tend to it yourself.
  • Do NOT toss your food scraps. This attracts wildlife to areas, which will lead to them relying on non-native food and also creating a false sense that human interactions are safe.
  • When you are camping, make sure to set up at least 200ft from a water source because the water source should be left undisturbed as much as possible for the animals that use it.
  • Remember, you are a visitor in THEIR home.

(7) Be Considerate of Other Visitors

  • Make sure to manage your pet if you decide to take them with you!
  • Treat others as you would want to be treated.
  • Avoid contributing to noise pollution as much as possible- includes talking loudly, playing music out loud, traveling in large groups, using electronics that makes sound.
  • Consider traveling during the off seasons to avoid running into large groups on holidays or busy weekends. This allows you to have more privacy, as well as making less impact on the area you are visiting.

In order for everyone to enjoy the great outdoors, we all need to learn how to take care of it. We all have a responsibility to preserve and protect it so that future generations will be able to experience the wilderness as we once did. So on your next trip to the wilderness, remember to LEAVE NO TRACE!

 

Check out more about Leave No Trace here.

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Trail Running 101

Trail running is an excellent way to get in an intense workout while incorporating nature. It is a great alternative to road running. Not only is it a great for cardio, but it is also good for building endurance, strength, and agility… and who doesn’t like great scenery and fresh air while doing so? For one, it adds difficulty to your typical run with fluctuating elevation and natural obstacles, but also the surface is softer than concrete so it has less impact on your joints and with the varying terrain, you increase your speed and strength. For those of you just starting or new to trail running, here are a few tips and recommendations for when you decide to get out on a trail!

 

Let’s Get Started!

 

  • Research the trail.  Every trail is different so it is important to get an idea of what to expect, especially if it’s your first time trail running. Some resources like AllTrails and Tennessee State Park finder websites offer a trail finder so that you can find the right trail for you in your area! Find a map and study what the trail looks like, how long it is, where it goes through, and what other trails it connects to.
  • Determine length (by distance or time). If this is your first trail run, prepare to tire quicker than your normal run. While you might be used to running on the track or paved road, trail running adds terrain and potential obstacles like mud, roots, rocks, and fluctuating elevation. This adds more difficulty than what you might be used to, so consider opting for a trail with shorter distance to get the feel of it first! You could also consider running for time instead of distance at first so that you can further assess how you feel at a certain distance on the trail. This will allow you to determine what kind of pace you would like to keep vs the distance traveled.
  • Send someone the deets. Run with a partner, group, dog, or at the very least, let someone know that you will be going on a trail run. Let them know how long you plan on being on the trail or when you plan on being finished. Make sure to bring your phone, especially if you are alone, just in case something happens, you can call for help.
  • But what should I wear? Wearing your usual running clothes (preferably moisture-wicking material) will work just fine for trail running, but be prepared to possibly get them dirty just in case. As for your shoes, as a beginner, you will want to have something with good tread. After your first few trail runs, if you decide you would like to continue, then you should invest in some trail running shoes. They are typically a little beefier, with more tread than the normal running shoe, giving it more stability and protection. You also should consider wearing an insect repellent and even sunscreen if you know that a portion of the trail is uncovered and in the open.
  • What should I bring? What you bring really depends on how long you plan your trail run to be. If you plan on being out an hour/hour and a half, at the very least, bring water. It is always handy to carry a small, lightweight first aid kid or pocketknife.  If you are planning on going for a few hours, you should take a small bag or waist-pack to carry some water (whether it be handheld, hydration pack, etc.), small first aid kit, snack (granola bar, gels, chews, etc), and map of the trail.
  • Warm up before going on the run. Listen to your body and prevent injuries! Before going for your run you can warm up by doing some arm circles, leg swings, walk around on your toes (wake up those Achilles), hop in place, walking lunges, heel to butt, knee to chest, and start off with a jog.
  • Take it step by step. If you feel uncomfortable running uphill, through mud, or across rocks, don’t be afraid to just walk through it. You will build confidence the more you are out running the trails and this will take time! It can also be very tempting to look around at the beautiful nature surrounding you; however, it is important to keep your eyes on the trail. You will be in the wild so keeping an eye out for roots, sudden drops, or even snakes will be very important to avoid injury! That being said, it is best to look about 10ft in front of you, instead of straight down, that way you will see what is coming.
  • Trail Etiquette: only run on designated trails;  respect wildlife – do not disturb animals or nature; don’t litter – if you brought it in, you can bring it out; share the trail – when coming up on someone, make sure to let them know you are there by saying something like “on your left” or “hello” so that you do not startle them; if coming across a biker or horseback rider, the hiker yields to them; the uphill hiker has the right away vs. the downhill hiker;  keep your dog on a leash unless the area allows unleashed dogs;
  • Safety tips: always follow proper trail etiquette and park guidelines to avoid injury or getting lost; know what the dangers are in your area; learn about bear safety; know what to expect when encountering a snake and snake safety; wear bright colors if it is hunting season; Know your limits – if you need a break, take a break;  always check the weather radar; always carry more water than you think you need

Remember, go at your own pace. It might take a few runs to get your routine down on how far you want to go, how intense, what to bring, or what shoes to wear, but all you need to do is START! And most importantly, have fun and stay safe on the trails!