The document is a letter to Sammy's dad encouraging him to go hiking on Saturday and Sunday mornings with Sammy and the author. It warns that social hour is unhealthy and lists common excuses for not exercising, before noting the physical and mental health benefits of hiking, such as improved cardiovascular health and lower depression. Hiking is presented as a way for Sammy's dad to spend quality time with his son and stay healthy to watch Sammy grow up.