Make getting exercise fun by having a goal in mind. Here are ten ideas to feed your adventurous spirit. You can hike or bicycle to these great discoveries without traveling far from home.

1. See an authentic 17th century Seneca Indian bark longhouse at Ganondagan State Historic Site in Victor.
2. Find where Irondequoit Creek flows under the Erie Canal. Follow the trail behind the little league field on Robbins Road, off East Street, Pittsford.
3. Enjoy a wonderful view of downtown Rochester looking down the Genesee River, from Wilson Boulevard in the University of Rochester.
4. Walk or bike through a large railroad tunnel under the New York State Thruway on the Auburn Trail in Victor.
5. Find the crossroads of the Erie Canal and Genesee River and discover four arched bridges in Genesee Valley Park.
6. Let chickadees eat sunflower seeds out of your hand at Mendon Ponds Nature Center.
7. Find the graves of Susan B. Anthony, Hiram Sibley, John Jacob Bausch, Henry Lomb, Margaret Woodbury Strong, Colonel Nathaniel Rochester, Frederick Douglas, and many others at Mount Hope Cemetery.
8. Visit the oldest standing cobblestone railroad building in the country - the cobblestone pumphouse in Fishers.
9. See horses, ponies, donkeys, llamas, English fallow deer, geese, ducks, goats, and sheep at Lollypop Farm in Egypt.
10. Visit an abandoned, 1855 double-lock from the Enlarged Erie Canal located behind Wegmans at Pittsford Plaza.

Details on these and many other free, fun adventures can be found in the books:
"Take A Hike! Family Walks in the Rochester Area"
"Take A Hike! Family Walks in New York's Finger Lakes Region"
"Take Your Bike! Family Rides in the Rochester Area"
"Take Your Bike! Family Rides in New York's Finger Lakes Region"

Many birds migrate south when winter blows its chill across the Rochester area. But, a few hardy species stick around and become frequent visitors to our backyard bird feeders. One of these is the Black-capped Chickadee - a small, active bird with a black cap, white cheeks, and a black bib.

A flock of these inquisitive year-round residents now dwells in Mendon Ponds Park where they've become accustomed to getting hand outs from hikers. "Accustomed" may be a term that's too mild - these chickadees demand food! Hike the trails near Quaker Pond in the southern section of Mendon Ponds Park and these pretty little birds will swoop down, almost in dive-bombing mode, looking for a meal. Stop along the trail and they may even land on your head, especially if it's capped. Best of all, place some sunflower seeds in your hand, then stretch it out with the palm facing toward the sky and before long a chickadee will land on your hand to grab his prize.

Children giggle from the tickling sensation as the tiny bird feet light on their skin. Feeding chickadees is an activity that's fun for all ages. The biggest challenge is not to flinch as the bird lights, and scare it away.

The best time to go is in winter when the chickadees' food supply is limited. Sunflower seeds are their favorite food. Think of it as a Powerbar for birds. As you hike, listen for "chick-a-dee-dee-dee," their distinguishing call. It's one of the most complex vocalizations in the animal kingdom. Depending on slight variations in the phrases, the call can act as a contact call or as an alarm call. Chickadees also use their call to relay information about an individual's identity or to indicate that they recognize a particular flock. I think there's even a variation that means, "here comes a hiker - chows on!"

The Grasslands Trail in the southern end of Mendon Ponds Park is in a lesser-used area of undulating glacial hills covered in grasses - or snow in winter. Several long and short loops are available for cross-country skiing or snowshoeing. Or, circumnavigate Quaker Pond on the 2.5-mile Quaker Pond Trail. For a short, easy walk, follow the 1.1-mile looped Birdsong Trail. Chickadees lay in wait in the entire region. Maps and trail descriptions are available in the guidebook "Take A Hike - Family Walks in the Rochester Area."

With the melting of winter snow and heavy rains, waterfalls gush with majestic force in spring time. Twelve waterfalls await discovery within Monroe County, providing the intrigue of a treasure hunt. Getting to them is part of the adventure, culminated with the sight of the cascade. Each waterfall has its own personality; each its own spellbinding beauty.

Two waterfalls are found in Corbett's Glen and Linear Park, both off Route 441 in Penfield. Corbett's Glen lies in the Allens Creek valley, a natural oasis in the middle of a suburban landscape. Pass through an arched railroad tunnel and walk the trails in this secluded valley to see two sparkling waterfalls.

Not far away is Linear Park where Irondequoit Creek drops 90 feet in one mile, producing a series of small falls. The shores will be lined with fishermen plying the creek waters rather than the many mills that once harnessed this waterpower.

Head north into the city to walk across Ponte du Rennes bridge for a view of the 96-foot-high High Falls in the Genesee River. The Genesee River also sports Lower and Middle Falls. A trail from Maplewood Park on Lake Avenue leads to the brink of Lower Falls and a view of Middle Falls. There used to be an Upper Falls in the Genesee River but it is now obscured by the Court Street dam.

In Charlotte, two waterfalls are located in Turning Point Park. An easy loop trail leads to Red Falls. This waterfall is a gradual cascade with three major steps. It drops roughly 60 feet toward the Genesee River. A trail in the opposite direction goes to Bullock's Woods Falls. This waterfall is hard to see through leaves so it's best to view it in early spring, when leaves are still off the trees. It starts with a 3-foot free-fall then cascades down a gradual slope for 30 more feet.
On the east shore of the Genesee River, Norton's Falls is found off Seth Green Drive as Norton Creek races to the river. Norton's Falls has a thick caprock which launches water on its free-fall for the first 15 feet. Then the water cascades for 20 feet over sloped shale to a narrow trench. Exiting the trench, it finishes its fall toward the Genesee River with a 10-foot gradual cascade. Farther north, two waterfalls are located in Seneca Park as waters from creeks plummet down the gorge walls to reach the river. Trails with many steps, lead down from the cliff-top to provide full views of each waterfall from river level.

Continue exploring Rochester's waterfalls with a visit to Densmore Falls. The

Birds of a feather may flock together, but so do people who enjoy outdoors activities. Joining an outdoor group can have many benefits. The group can lead you to places and experiences you wouldn't find on your own, or might be too timid to try on your own. Venturing outdoors with others is certainly safer than going alone and you can learn skills from more experienced members. Car pooling saves on gas and provides shuttle capabilities. Plus there's plain old camaraderie - it's more fun to do things with like-minded folks.

Around Rochester there are plenty of outdoors adventure groups, each with a slightly different activity or geographic focus. It's easy to find one suited to your preferences.

One of the largest and most active outdoors groups is the Genesee Valley Chapter of the Adirondack Mountain Club. They offer year-round day hikes and backpacking trips locally as well as in the Adirondack Mountains. In addition to hikers, skiers, and snowshoers, there's a large number of paddlers in the group, and a very active younger members contingent. Plan to attend a free, educational and entertaining meeting at the Rochester Museum and Science Center's Eisenhart Auditorium, 657 East Ave., held the second Wednesday of each month at 6:30 PM.

Another active multi-sport club is Huggers Ski and Bike Club. Huggers is a social club that offers a variety of fun activities indoors as well as outdoors.

Hikers can join one of the area volunteer trail groups to help build and maintain trails, or just tag along on one of the many hikes they lead on area trails.
The Crescent Trail Association in Perinton
Victor Hiking Trails
Finger Lakes Trail Conference
Friends of the Genesee Valley Greenway
Ontario Pathways in Canandaigua
Friends of Webster Trails

Many clubs have recreation as their main focus. For hiking, there's:
Genesee Valley Hiking Club
Wednesday Hikers, call (585) 582-2349
Women Out Walking, call (585) 425-7007

Orienteering is a sport that combines hiking (or running) with map and route finding skills. To give it a try, check out the Rochester Orienteering Club.

Winter activity groups include:
Monroe Y Ski Club
Mosaic Outdoor Mountain Club, call (585) 251-2801
Nordic Ski Club

Paddlers can find their flock at:
The Finger Lakes Ontario Watershed Paddlers Club
As well as at the Adirondack Mountain Club and Huggers paddling groups.

Birdwatchers can choose among:
Burroughs Audubon Nature Club
Genesee Ornithological Society
Rochester Bir