NEW YORK -- Take a hike. That's the message the American Hiking Society hopes to send on National Trails Day, planned for June 4.

To help Americans get off the sofa and into the woods, the organization sponsors Trail Day events and promotes 10 family-friendly trails around the country. They are:

Lizzy's Trail in Bradley Palmer State Park, along the Ipswich River near Boston;

A trail along the Illinois & Michigan Canal, near Chicago, from the village of Channahon along the Des Plains River to McKinley Woods;

A 4.3-mile segment of the Ohio & Erie Canal Trail, near Cleveland, from the Boston Store to the Station Road Bridge.

New Jersey's Long Path, just over the George Washington Bridge from Manhattan, a 3-mile path from the Fort Lee-Rockefeller Lookout, along the Palisades of the Hudson River.

The Florida Trail, near Orlando, a 4.8-mile section of the Little-Big Econ State Forest along the Econlockhatchee River.

The Great Allegheny Passage, near Pittsburgh, 2.3 miles from Boston, Pa., along the Youghiogheny River Trail to Dead Man's Trail and into Dead Man's Hollow, a wildlife preserve.

A 2.7-mile loop including the Horsetail and Pony Falls near Portland, Ore., from Old Columbia Highway through "waterfall alley" of the Columbia River gorge.

A 5-mile stretch of Point Reyes National Seashore, near San Francisco, along the Laguna Loop.

A 2.3-mile trail near Washington, D.C., along the Chesapeake & Ohio Canal, from Angler's Inn to Great Falls, Md., through the Widewater area.

A 5.7-mile rail trail near St. Louis, from Matson to Augusta, Mo., with views of the Missouri River.

For details, go to www.americanhiking.org