Walking Challenge - May 2019

People Walking in the woods.

Do you want to begin a walking program? Maybe you are already walking and want to ensure that you get 10,000 steps a day as a goal!

Try the 3 different levels of the “My Fitness Pal 30 Day Walking to 10,000 Steps” program

What makes walking a successful form of exercise? Part of it is simplicity. Putting one foot in front of the other helps you walk off weight, and dramatically reduces your risk of heart disease, high blood pressure, stroke, depression, osteoporosis, diabetes, and high cholesterol, and helps clear artery-clogging plaque. And walking is an everyday function that doesn’t require classes, gyms and fitness gadgets.

What you need is a simple routine that you can build on, week by week, to make you stronger and fitter at a pace that you can manage. The 30-Day MyFitnessPal Walking Challenge is an easy to follow plan that has three levels: beginner, intermediate, and advanced.

Tips for Walking at Work:

  • Plan your route. Walk on quiet streets or paths away from traffic
  • Predict your walking time, so you are not late to work
  • Wear the right shoes and socks. Choose proper athletic shoes and socks that wick away sweat
  • Wear the right walking clothes. Bring a change of clothes that do not restrict your motion and in case you sweat
  • Protect your head and skin, with warmth in winter and shade from sun in summer
  • Carry your stuff. If walking to work, backpacks give you better posture
  • Be prepared for bad weather. Have a simple plastic rain poncho in case of rain
  • Sweat happens. Spruce up at work with a change of clothes or time to cool down
  • Replenish your body with water and if your walk is > 30 minutes, a post walk snack of protein with carb
  • Be safe. Be alert for any hazards
  • Bottom line: Walking improves fitness and reduces stress