GET OUT OF THE WINTER FUNK AND STEP INTO SPRING.
LET’S GET OUT AND GET MOVING.
30 DAY WALK CHALLENGE | WALKING 15 MINUTES EACH DAY
What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints. Walking is good for you. Walking benefits your health because it: Helps you lose and maintain your current weight; Lowers blood pressure; Improves blood circulation; Improves your mental state; Cuts the risk of type-2 diabetes by about 60%; Prevents dementia; Boosts vitamin D; Helps get you moving beyond your lupus pains; Gives you an energy boost; and Gets you outside, interacting with the nature.
Welcome to the 30-day walk challenge! This challenge is designed to help you get into the habit of walking for at least 15 minutes a day. Walking is a great way to improve your physical health, mental well-being, and overall quality of life. Plus, it’s an easy and accessible form of exercise that almost anyone can do! If you are unable to walk you can try getting movement in daily from your chair at 15 minutes a day. Remember, the key to success is consistency and commitment. Stick to the challenge for 30 days, and you’ll be amazed at how much better you feel! Good luck and happy walking!
Here are the rules of the challenge:
- Please consult with your doctor before starting this challenge.
- Walk for at least 15 minutes every day for 30 days. You can break up the 15 minutes into shorter increments if needed, such as three 5-minute walks throughout the day.
- You should take 2 rest days a week during the 30-day challenge. These rest days can be taken on any two days of your choice.
- You can walk anywhere you like, indoors or outdoors. If you prefer to walk outside, find a safe and scenic route that you enjoy. If you prefer to walk indoors, you can walk around your home, office, or a nearby shopping center. You can also do a march inside the house to music.
- Make sure to wear comfortable and supportive shoes, and dress appropriately for the weather if you’re walking outside. Try not to walk at peak hours when the sun is strongest to prevent flares.
To help you stay motivated, here are some tips:
- First & foremost, have fun walking.
- Set realistic goals for yourself, such as increasing your daily walking time to 20 or 30 minutes by the end of the challenge. But If you don’t make the goal don’t beat yourself up about It. Set another and try again.
- Find a walking buddy or join a walking group for extra accountability and support.
- Track your progress by using a fitness app or wearable device that counts your steps and measures your activity level.
- Mix up your walking routine by trying new routes or adding in some hills or stairs for an extra challenge.
- Reward yourself for reaching milestones, such as completing the first week or reaching your goal time.