Knoxville, Tennessee may not be the first place you think of when planning a wellness-focused vacation, but after one visit to this Music City, you may find yourself singing a different tune! Anу асt of self-care іѕ to nourish your mіnd, bоdу оr ѕріrіt. Here, you may find that the local music works its magic to calm your soul, but you will find much more as well.
Just entering this area of East Tennessee is a treat to the senses as it is one of the world’s most ecologically diverse regions, featuring temperate rain forest climate with over 17,000 species of plants and animals. The beautiful Smoky Mountains, some of the world’s oldest mountains tower above and seem to go on forever along the horizon. From the energy and art of the city to the breathtaking mountain range, and all the activities, and food opportunities in between, you’ll find a way to sooth your soul and make your mind smile in Knoxville.
GET TO THE CENTER OF IT ALL AT MARKET SQUARE
Market Square, Downtown Knoxville
Market Square is the center of Knoxville’s shopping and dining area. Kid and pet-friendly, the square hosts a number of festivals, live open air concerts, movies, Shakespeare on the Square and the weekly Farmer’s Market. Stop here first and get yourself a healthy breakfast at one of the cafes, or the ingredients to make your own picnic at the Farmer’s Market. Downtownknoxville.org/market-square
FEEL THE MUSIC
Downtown Knoxville WDVX Station
Attached to the Knoxville visitor’s center you will find Knoxville’s local Public Broadcast radio station, WDVX. Live performance is an important part of WDVX programming, which features a variety of American roots music: a mix of Bluegrass, Americana, Classic and Alternative Country, Western Swing, Blues, Old Time and Appalachian Mountain Music, Bluegrass Gospel, Celtic and Folk. Every day at noon, stop in to listen to a FREE “blue plate special” concert where featured performers play to a live studio audience. The website lists the performers in advance, but it is fun to just stop in and see what’s new. Your feet will be tapping before you know it! Performers come from the local area, and from distant shores (I recently got to enjoy a couple of bluegrass artists from Australia called Weeping Willows). Free. For more details, visit https://wdvx.com
TOUR THE TOWN
Downtown Knoxville Welcome Center
Before you head out the door from the lunchtime concert, pick up a brochure at the welcome center for the historic Knoxville walking tour. It is a self-guided tour featuring 60 historic buildings. Are you more into art than history? Not to worry, you can also grab a map for the downtown mural walking tour. Knoxville is home to many amazing and diverse murals throughout the city. Thirsty? There is also a map available for the Knoxville Ale trail. With more than a dozen breweries currently in operation, Knoxville’s growing craft beer scene offers something for everyone, and yes, there are some health benefits to beer (in moderation of course!). Not only will these tours ease you into a stress-free walk, but they will bring you past shops and restaurants you may want to explore in the area as well. Free.
GO FOR A HIKE
Smoky Mountains
Nothing contributes to wellness like the great outdoors. So, when in the mountains, go enjoy them! You will never run out of hiking spots in and around Knoxville. The Abrams Falls Hike is one of the most popular treks in Great Smoky National Park—get to the end and you will be rewarded with a 100-foot wide pool where you can cool off with a swim.
A roundtrip of 4.4 miles, the Alum Cave Trail starts with a pleasant walk through green canopies of rhododendrons, as you follow a creek. The hike is moderate in difficulty, but gets a little more strenuous as you close in to the large overhang called Alum Cave. The scenery changes throughout the course of the trip, and there are several interesting geological features and pretty bridge crossings, which make this a great family hike. The “cave” is a great place to have lunch, and reward yourself with a scenic view over the mountains.
The Big South Fork National Recreation Area ffers some of Tennessee’s most wild and rugged territory. Just over an hour from downtown Knoxville, this is an unforgettable place and a must-see destination. There are over 180 miles of trails that take you to the area’s many natural arches, waterfalls, and overlooks. For trail maps and lots of insider tips, stop off at one of the four River Sports locations around Knoxville. They can also gear you up for any adventure—hiking, camping, kayaking or climbing.
TAKE ON AN OUTDOOR CHALLENGE HIGH IN THE TREES
IJAMS Nature Center/Navitat adventure park
The Ijams Nature Center is a 315-acre wildlife sanctuary where you can attend environmental education programs, hike, bike, paddle, climb or simply enjoy the day. Navitat is Knoxville’s tree-based adventure park within the Ijams Nature Center and it is designed to thrill, educate, inspire, and give you a workout that guarantees you will sleep well that night! Ziplines, bridges, nets, tunnels, and more await your more adventurous side. Gear up at the welcome center and you will be led to the “treehouse”, the central platform from where you can choose your own adventure based on interest and skill level. Each trail through the trees has ten or more challenge elements, including zip lines, elevated tunnels or bridges, climbing nets, rolling barrels, balancing challenges, and more. Complete as many of the trails as you would like. Depending on the season, the park is also open on some evenings for night adventures.
WHAT’S ALL THAT RAQUET ABOUT? PICKLEBALL!
Although Pickleball started as a southern US sport, it is rapidly spreading, and for good reason. If you have never played, I can describe it as a raquet sport, played with wooden paddles, a plastic ball similar to a whiffle ball, on a court similar to a tennis court. Beyond that, it starts to get complicated, but it is a whole lot of fun! Pickleball courts can be found in many suburban communities, where you will find other players to show you the ropes and pull you in for a game. Sure to get your heart rate up (as well as your laughter for the day if you’re anything like me). Note, you will need your own gear (at least a paddle), and don’t forget your sneakers.
INSIGHT MEDITATION AT LOTUS LIGHT
Olde Mechanicsville Neighborhood, Knoxville
The Lotus Light center offers many forms of contemplative programs, including the teachings of Tibetan, Theravada and Zen Buddhism, Mindfullness, and insight and sound meditations. All are welcome. Comfortable clothing is required and shoes must be left at the door. Check their online schedule for times of various practices, all designed to heal and restore you. https://lotuslightcenter.org/
ENJOY A WEEKEND OF NATURAL MINDFULLNESS
Seven Springs Retreats, Maryville
To truly enjoy the outdoors, one should stay in it as much as possible. At Seven Springs Retreats, they make this possible with a stay in the Yurt Village—the perfect way to disconnect and reconnect. There are five furnished yurts on site (think elegant tents on platforms with comfortable beds and furnishings). Cook in the outdoor kitchen, and soak up the mountain air and views. While you’re there, enjoy yoga in the open air yoga shala, get a massage, or meditate your way through the 7 circuit labyrinth. For more info, visit http://www.sevenspringsretreats.com
ENJOY BEING A FOODIE
Blackberry Farm
If you’ve got a bit of time, and money for an upscale experience, you may want to consider a stay at Blackberry Farm. One of America’s most celebrated intimate luxury hotels, Blackberry Fram beckons discerning guests who aspire to escape modern-day frenzy and and relax. Situated on a pastoral 4,200-acre estate in the Great Smoky Mountains, this is one of the top rated properties in the world. Yes, you will have a beautifully appointed room, and yes, their spa services are amazing, but let’s talk about the food… as the enjoyment of good food is its own form of wellness. As they describe it on their website “Surrounded by the beautiful bounty of a working farm, we recognize fully that things like butter, sugars, cheeses and wine aren’t inherently bad. They’re simply different kinds of energy that, when thoughtfully consumed and balanced, can fuel various levels of exercise and activity.” Ah, I love it! All of the food on Blackberry Farm’s “foothills cuisine” menus comes from the farm and local region. Three restaurants offer a range of delights for breakfast, lunch and dinner where you can taste the contribution of all involved in its preparation – the chef, the master gardener, the baker, the cheesemaker, the forager, the butcher, the preservationist, the restaurant manager, and the sommelier. Daily cooking demonstrations and wine events are also available
ENJOY THE SUNSET
High Ground Park
What better way to reward a vigorous effort on the trail—or up a summit—than by sitting back and soaking up the serenity of one of nature’s most beautiful shows? Fortunately, Knoxville has plenty of gorgeous sunset hikes right in its backyard. Probably the best view of the city and well worth the trip is High Ground Park.
This historical landmark in South Knoxville boasts excellent views of the city and is known for its picturesque sunsets. Once the site of Fort Higley, a Union camp constructed in 1863, High Ground Park is bordered today by hardwood forests, native flowering bushes, and a stone wall. To catch the sunset, park in the dirt lot at 1121 Cherokee Trail and follow the gravel trail as it winds its way into the River Bluff Wildlife Area. Hang a right at the first fork, and take your pick at the second fork—either way will bring you to the overlook and the park’s famous swing. The golden hour light here is phenomenal, and the sunset isn’t bad, either.