You may be asking yourself, “Why should I do a walking challenge?” Well, there are tons of amazing benefits to walking! You can do it practically anywhere, you can make it as easy or as hard as you want, it’s mind-clearing, and it’s cheap! So, get going with this 30-Day Walking Challenge!
30-DAY WALKING CHALLENGE
Whether you are just looking to clear your head, recovering from an injury, just getting starting, or looking for something new, walking is a great form of exercise!
Walking is the easiest form of exercise. You don’t have to invest big money into equipment. All you have to do is stand up and get moving. The best part is you can walk indoors or outdoors. If you have limited space, your neighborhood walkways can be your path. If the weather is bad outside, you can even walk in place in your living room! This walking challenge is a great place to begin to build endurance and stamina.
AM I READY TO DO A WALKING CHALLENGE?
Yes! Almost everyone is able and ready to begin this walking challenge. Of course, if you are unable to stand for long periods of time or walking aggravates injuries, this wouldn’t be an exercise challenge I would recommend.
Safety Reminder: A reminder that we always advocate for you seeking physician clearance before beginning any new exercise regimen. Even simply amping up walking can aggravate some health concerns. Please be safe and check with your doctor first.
WHAT ARE MY WALKING CHALLENGE OPTIONS?
We’re offering two options for this walking challenge! One is just a walking challenge without a mileage goal and one is a walking challenge with a mileage goal. We know that sometimes walking just needs to be a mind-clearing activity without a number attached to it and we get that! You pick your challenge and start anytime, don’t wait for the first of the month, or a Monday, or a new year. Start today!
You know already that we hike a lot. Walking around the neighborhood does wonders for me too when I can’t climb mountains. Since walking has been such a positive change in my life I wanted to challenge all of you to do the same thing. I didn’t want to have to wake up and run each morning or wake up and do something else high intensity. I just wanted to put on my shoes and walk. Having no pressure on speed or distance can be nice. I didn’t start this for any other reason than to clear my head.
HOW SHOULD I USE THE PRINTABLE CHALLENGE?
You can print the chart below out in black and white and fill in the spots each day (sign up for our newsletter here and you will be redirected to a black and white version immediately). Under the thoughts section, you can list how you feel before/after, what you thought about during your walk, really anything!
I do my walks in the morning just because that’s when it fits in my schedule. It provides me with the opportunity to start the day off positive. You could also walk at lunch, in the evening, or whenever you can squeeze it in. I hope this challenge brings you positivity, joy, and lots of good thoughts!
TIPS FOR A SUCCESSFUL WALKING CHALLENGE
- If you are keeping track of time/mileage, make this challenge more difficult by timing yourself and try to beat your fastest time
- Beat boredom by adding in run/walk intervals, sprints, and/or hills, based on your fitness level
- Make your muscles work harder by walking outdoors and in the grass, trails, sand, etc. The uneven surfaces will make you stronger!
- I love listening to podcasts (this is the perfect opportunity for you to catch up on our WHAM Podcast!) while I walk.
- You could grab a friend or go solo. If you do take a friend don’t let it turn into a gossip session, this challenge is supposed to be the complete opposite!
PROPER WALKING FORM
It is really important to make sure you are doing any exercise properly. Walking seems like it would come naturally, but when you are using it as a form of exercise, it is important to make sure you are doing things in proper form. Even minor things can make a huge improvement not only in how it shapes your body but also what would cause undue stress on your joints.
- Heel to toe meaning your heel touches the ground first
- Stand tall and look about 10 feet in front of you
- Engage your core
WHERE TO BEGIN
This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12-week workout plans for all fitness levels! This is also totally customizable based on your fitness level, you walk as much or as little as you would like.
Looking for a printable version of this challenge? We’ve got you covered! Join our newsletter and you will be taken to a black and white printable version right away! Grab the printable challenge here.