Take 15 minutes to walk this week!

An Introduction to Fresh Air Self Care FOR ALL

Through the courses offered in  Fresh Air Self Care FOR ALL , we hope to guide parents and professionals to create a regular regimen of healthy walks in nature for youths with Intellectual Developmental Disabilities (I/DD) and related conditions like Autism Spectrum Disorder (ASD). This story map offers a "crash course" in getting started in just 4 steps, but includes links back to other modules for more detailed information for those interested.

I have come to believe that regular walks in nature are one of the easiest ways to begin to close longstanding gaps in the health and quality of life for people with I/DD or ASD. I spent a career leading specialized school, hospital and university-based programs for children with ASD, including some who presented with the most challenging behaviors imaginable. I have also taught countless education and health professionals about evidence-based practices, and published systematic reviews of research on education and treatment. Finding easy, low-cost ways to help people with ASD or I/DD become happier and healthier is very hard. That is why I am excited to walk!

Margot and I skiing Mont Tremblant in 2021

My own daughter Margot was born with I/DD and related conditions that, had she lived a generation earlier, would have led her to be institutionalized. Getting healthy outdoors together opened up a whole new world of possibilities for us that we never imagined when she was younger! Check out the module describing  Margot's story , progressing from the shortest of walks to hiking to biking to kayaking to even skiing together over a 12 year period.

1. Make a plan

Make this first walk at least comfortable, ideally fun, and definitely not a contest! You will have plenty of opportunities later to make these walks more demanding if your goal is to help your hiker become not just happier but also healthier.

Does your hiker might have any difficulties trying a walk somewhere new? Some people might have challenges to their mobility, like problems with their strength, balance, and/or coordination. Some might have challenges with their behavior, becoming anxious with new demands or activities. Many people with I/DD might have limited fitness.

Based on the difficulties you identified, decide how far you want to walk. To imagine beginning to make meaningful progress towards better health, you eventually want to be walking for at least 60 minutes, at least 2 to 3 times a week.

  • We want this first walk to be comfortable, so start with a 30 minute walk covering at least a half mile.
  • Consider only a 15 minute walk covering perhaps a quarter to a half mile, for anyone with behavior or mobility challenges.
  • If your hiker has a lot of energy, you might aim immediately for a 60 minute walk covering at least 1 mile.

Decide when to walk. For this first walk, identify two blocks of time during the coming week when you expect your hiker's energy and mood to be good, and that also work with you.

  • We recommend setting aside two times in case something comes up.
  • By the time you add travel time, you will probably need to plan an outing totaling between 60 and 90 minutes.

2. Find your path

You will be looking for an easy paved or gravel path to walk. Start on a flat or easy (e.g., without hills) path, and one with a paved or gravel surface.

  • This helps to make this first walk as comfortable as possible - you can try more challenging paths and natural trails later.
  • A gravel or paved path will help your hiker walk with more confidence.

You will be looking for a path in the most natural setting possible. Paths in natural settings are generally more pleasant and quieter, and so are less likely to trigger problem behaviors. Forested paths can also block out the glare and heat of a too-sunny day.

You will be looking for paths near you. This first walk will feel like an adventure so you might be ok with a longer drive. But to complete such a walk once or twice a week, you may want to find paths that are convenient - say within a 10-15 minute drive.

  • If you are really lucky, your local park might have just what you need, like our park in Kennett Square, Anson B. Nixon, that offers a 1 1/2 mile loop.

This map includes some of our favorite flat paths. Click on any path for a pop-up window to see the overall length, to get directions, and to access online maps and reviews.

Yorklyn Bridge Trail (Auburn Valley State Park)

Interpretive Trail (Black Rock Sanctuary)

Park Road Path (Marsh Creek State Park)

Chester Valley Trail

Schulkyll East Trail

Rim Trail (Hibernia Park)

Chester Creek Trail

Struble Trail

Spring Mill to Manayunk (Schulkyll River Trail)

Phoenixville Towpath (Schulkyll River Trail)

Jack Markell Trail

Fitness Trail (Nottingham County Park)

Pocopson Walking Path

Parrish Trail

Lake Trail (Hibernia Park)

Yorklyn Bridge Trail (Auburn Valley State Park)

A .6 mile flat, out-and-back, multi-use path offers up to a 1.2 mile walk through the old Snuff Mill and over the Red Clay Creek. Click  here  for directions, maps, and more information.

Interpretive Trail (Black Rock Sanctuary)

A flat walking loop .8 miles long with educational stations and views over the Schulkyll River. Click  here  for directions, maps, and more information.

Park Road Path (Marsh Creek State Park)

A this .6 mile long, flat, out-and-back, walking path offers a walk of up to 1.1 miles alongside the Marsh Creek Reservoir. Click  here  for directions, maps, and more information.

Chester Valley Trail

A flat out-and back multi-use path 37 miles long. This 3 mile section heading east from the East Whiteland Township Building offers a hike up to 6 miles long, passing through the woods until you reach Rt. 29. Click  here  for directions, maps, and more information.

Schulkyll East Trail

A flat, wooded, out-and back multi-use path 2 miles long offers up to a 4 mile hike alongside the Schulkyll River. Click  here  for directions, maps, and more information.

Rim Trail (Hibernia Park)

This flat, out-and-back, multi-use path 2 miles long offers up to a 4 mile walk through the woods alongside the West Branch of the Brandywine Creek. Click  here  for directions, maps, and more information.

Chester Creek Trail

A 2.8 mile long flat, out-and-back, multi-use path. It offers up to a 5.7 mile long walk through the woods alongside the Chester Creek. Click  here  for directions, maps, and more information.

Struble Trail

A flat, out-and-back, multi-use path 5.2 miles long through the woods alongside the East Branch of the Brandywine Creek. Click  here  for directions, maps, and more information.

Spring Mill to Manayunk (Schulkyll River Trail)

This 5.3 mile flat, out-and-back, multi-use path offers up to a 10.5 mile walk with quiet views of the Schulkyll River before ending alongside the Manayunk canal. Park at the Spring Mill Septa station and head south. Click  here  for directions, maps, and more information.

Phoenixville Towpath (Schulkyll River Trail)

A flat, 1.5 mile long out-and-back, multi-use path, part of the 80 mile long trail Schulkyll River Trail. This offers a shaded, 3 mile walk between the old towpath and the Schulkyll River. Park at the Port Providence trailhead of the SRT. Click   here   for directions, maps, and more information.

Jack Markell Trail

A 5.6 mile long flat, out-and-back, multi-use path. It offers up to an 11.2 mile walk beginning with a spectacular boardwalk alongside the Christina River in Wilmington, before passing through marshes to run past a Potter's field on the way to the Delaware River in New Castle. Park at the DuPont Environmental Education Center of Delaware Nature Society. Click  here  for directions, maps, and more information.

Fitness Trail (Nottingham County Park)

A flat walking path loop 1 mile long with fitness stations along the way. Click  here  for directions, maps, and more information.

Pocopson Walking Path

A .8 mile long. flat, out-and-back, wooded walking path offers a 1.5 mile long stroll with views over the Brandywine Creek. Click  here  for directions, maps, and more information.

Parrish Trail

A flat out-and-back wooded path about .7 miles long offers a 1.4 mile walk along Bucktoe Creek (continuing further offers an additional .3-.5 miles of path that falls short of Universal Access standards but is Very Low Stress). Click  here  for directions, maps, and more information.

Lake Trail (Hibernia Park)

A 1.1 mile long. flat wooded walking loop leading to views over Chambers Lake. Click  here  for directions,  here  for maps, and  here  for more information.

Here is a more complete list we have compiled through  Kennett Outdoors  of paved or gravel walking and multi-use paths at least .5 miles long in the region centered on Kennett Square.

  • Start with paths with white icons (rated Flat) or yellow icons (rated Very Easy).
  • Most of the paths marked by turquoise icons (not yet rated) are also probably flat or very easy.
  • Click on any icon for more information, including length and distance from Kennett Square, and links to maps, descriptions, directions, and reviews.
  • Our module on  Finding Your Next Path  walks you through some of the best online search tools that can help you find paths beyond our region.

Paths

3. Get ready!

Check the weather! You want to take your first walk when it is not raining, nor too hot (less than 80 degrees?), nor too cold (more than 45 degrees?).

  • You can begin experimenting with walks in all kinds of weather later (read more  here ).
  • Don't worry if you need to reschedule!

Get the right shoes and clothes. Consider dressing your hiker in layers you can easily peel off as they warm up.

Check your hiker's mood. You want to avoid taking your first walk with a hiker who is grumpy or tired. And again, don't worry if you need to reschedule!

Decide how to monitor your hiker's mood and energy during your walk. How will your hiker tell you if they are too hot or cold or tired?

  • If they cannot use words, what behaviors will they show?
  • Perhaps they might slow down, or reach for our support.
  • It helps to think about this before you start walking.

Hit the bathroom and then the road. Don't forget water, a snack, and your smartphone. Opening up the park or trail map on your smartphone before you start driving can help you hit the trail quickly, especially in parks where cell service is spotty.

  • A favorite snack offered after the hike can help to create a routine your hiker will find even more rewarding and will look forward to repeating.

4. Go!

Check your maps, the time, and start your walk. If you are walking an unfamiliar path, check your maps (or a kiosk at the trailhead) for any other paths or trails you might cross.

  • Noting the time is helpful when you review your walk after to plan the next one.

Give lots of encouragement. Your hiker might only ever walk to get somewhere, so might need lots of reinforcement just for walking. Keep a steady positive chatter.

Try to keep a steady pace while monitoring your hiker. We should also watch for signs that they might be uncomfortable.

  • They might slow down, or reach for our support.
  • It is ok if your hiker sometimes looks like they are working a bit hard - that is how they get more fit!

And if you are worried that your first walk is not a success, do not hesitate to abandon your walk early if needed.

All done? How did it go? If they only showed signs during the last 20-25% of your walk, you might be approaching their limits.

  • If the signs were clearly evident earlier, even this distance might be too much for now.

What next?

What are some next steps you might consider if you walk was a success (e.g., your hiker was always comfortable or perhaps only struggled a bit in the final quarter of your walk)?

  • If you are working towards longer walks, we suggest repeating this walk at least 3 more times before choosing a longer or more difficult path.
  • You can then build from this baseline to also try walks when the weather might not be as nice, or when your hiker is not having the best of days.
  • Establish a routine by walking at least 1-2 times a week.
    • This makes easier to gradually lengthen your walks over time, include others, and walk comfortably even when the weather is not ideal.
    • Find more ideas about building routines in our module on  Creating Weekly Fun and Adventure. 
  • Walks might start out as a way to getting healthier, but you might consider other goals.
    • Is your hiker happier afterwards? Plan walks to break up a boring day!
    • Does your hiker have few activities they enjoy sharing with other people? Try a walk with friends or family!
    • Find more ideas about these other goals in our module on  Creating Weekly Fun and Adventure .
  • As your walks become more successful, encourage others to walk with your hiker.
    • If you are a parent of someone still in school, make walking an educational goal.
    • If you are a teacher, offer guidance to parents - this may be the first activity you generalize from school to the home!
  • As your hiker becomes comfortable walking for at least an hour on more difficult paths, you can consider exploring more natural trails with a grass or dirt surface.
    • These might be harder, but there are a lot more of them, and they bring you to even more beautiful places.
    • Sometimes these are right in your backyard, like this mowed meadow trail in Stateline Woods Preserve.
    • Our upcoming module on discovering natural trails will dive into this more.
  • As your walking routines become established, consider building walks into a weekend or a vacation adventure.

What are some next steps you might consider if you walk was not a complete success (e.g., your hiker became consistently uncomfortable less than 3/4s of the way)? In general, we recommend using behavioral science to set goals and compile a list of ideas about what went wrong and what to do next - learn more  here .

  • We are aiming to make walks a positive experience, so make sure you use lots of encouragement on this first walk - keep up a steady positive chatter throughout, even when they struggle.
  • Maybe your first walk was just too long? Try a shorter walk!
  • Maybe your hiker was too warm or too cold? Adjust their clothing!
  • Maybe the park was too busy or noisy? Try a quieter walk!
  • If your hiker had specific problem behaviors, review any behavior plan you might have for ideas.

Next, try a walk where your goal is to test each of these ideas one at a time while keeping every other factor constant

  • Begin with a shorter walk - if the problems persist, test the next idea in your list.
  • Once you know what to do, continue your walks to build a routine using the ideas list at the start of this section.

And then have fun walking!

Want to learn more? Start our series more in depth courses with the  story of how Margot got started becoming healthy outdoors . Or just return to the  Fresh Air Self Care for All  project page.