Fresh air, sunshine, and a dose of adventure—what’s not to love? Whether you’re paddling down the Susquehanna River, cruising along a riverside bike path, or unwinding on a park bench, the Susquehanna Greenway offers countless ways to reconnect with nature.
But here’s the best part: it’s not just fun—it’s fantastic for your health. From boosting your mood to strengthening your body, here’s how time on the Greenway is already working wonders for your well-being.
Hiking
Some outdoor enthusiasts prefer to hike a challenging, uphill trail—others, a leisurely wooded path. Regardless of intensity, there are benefits to both! Hiking on slightly uneven terrain improves balance and coordination. The variable slope of winding trails also makes for a full-body interval workout, burning 28% more energy than walking on a flat surface. However, even relaxed walking of one mile or more per day helps improve bone density and prevent bone loss. If you’d like, invite a few friends or find a hiking group. Hiking can promote social connection and group accomplishment when done with other hobbyists. The Greenway boasts some of the best day hikes leading to breathtaking views of the Susquehanna River.
- Improve balance & bone density
- Get a full body workout
- Reinforce social connections
Cycling
From ages 7-70, the bike trails of the Susquehanna Greenway have something to offer for everyone! Cyclists often get the recommended 150 minutes a week of aerobic exercise simply by biking to work on their daily commute. Using alternative methods of travel, like a bicycle, helps to reduce pollutants in the air and improve the overall quality of life in your community. Cyclists in the United States save 100-400 grams of CO2 from entering the atmosphere per mile biked instead of driven. Biking also has the advantage of being low impact while still helping you develop strength and improve circulation. This is especially beneficial for those who want to get back into exercising but don’t want to take on too much at once. Cycling requires enough attention to create focus, while being rhythmic enough to promote relaxation. The key is to engage safely: always wear a helmet, follow traffic laws, and avoid inclement weather or low-visibility conditions.
- Improve local air quality
- Low-impact strength and conditioning
- Meditative benefits
Paddling
You know the weather is getting nicer when kayaks, canoes, and stand-up paddleboards dot the Susquehanna River. But don’t let the moderate pace of water travel fool you: moving a boat along the water creates steady core muscles, good posture, and strong biceps with each stroke of the paddle. You also burn between 200-500 calories per hour, depending on your age, weight, pace, and the water conditions. The energy demand of kayaking over time helps to increase stamina. Three or more paddling sessions in a week can boost energy levels up to 20%. If you’ve never been paddling, try finding an on-water skills building event for beginners or connect with your local paddling club to learn from more experienced peers. Be safe, always wear your life jacket, and take it slow. You’ll be building strong friendships, along with strong muscles, in no time! (Photo Credit: Chuck Haupt)
- Build strong muscles
- Burn calories
- Increase stamina
Park Activities
The town park is a favorite for those who love team sports and get-togethers. Familiar favorites like soccer, basketball, obstacle courses, and disc-golf are usually free and easily accessible. Because park activities occur during peak sunlight hours, an afternoon of fun can help you get the daily recommendation of 600-800 IUs of vitamin D, even while wearing sunscreen! Aim to be at the town park between 10 am and 3 pm for the most effective boost. The benefits continue throughout the day and into the night, as daytime exercise and sun exposure is linked to longer and more restful sleep. For animal lovers, the dog park counts, too! Spending time with furry friends improves mood and lowers blood pressure.
- Boost levels of Vitamin D
- Get better sleep
- Improve mood
Passive Benefits
Physical and mental benefits aren’t only reserved for active adventures. In fact, you can reduce cortisol, the stress hormone, by just letting the serenity of a green space wash over you. Self-reported feelings of happiness and general satisfaction are noted among those who live in urban spaces but have views of green space from their homes or offices. Mindful time in nature can also boost the immune system. Exposure to forests increases exposure to terpenes, the chemicals in trees that give them their scent (think pine needles). Terpene exposure can increase the number of disease-fighting white blood cells by 50%. The longer the amount of time spent, the greater the benefit. Reap the rewards by planning a trip to a state park on the Susquehanna Greenway or find your favorite outdoor quiet spot for a midday pick-me-up. (Photo Credit: Ashley Saxton-Walter)
- Reduce cortisol
- Increase happiness
- Improve immune system function
The Greenway as a Corridor for Healthy Living
The Susquehanna Greenway makes healthy living feel effortless—through the activities you already love. Whether it’s a quiet walk, a group paddle, or a solo moment in the fresh air, every experience along the Greenway is a step toward a healthier, happier you. So, how does the Greenway move you?
