30 Days of Walking for 30 MinutesPosted by Howard County Library System on Jan 10, 2017 in Fitness | 0 comments
Just after Thanksgiving, I came across a 30 day fitness challenge designed to get anyone, at any fitness level moving: 30 minutes of walking for 30 days. I figured that committing to something as simple as walking could only be a good thing. I was right!
My doctor has often said that walking is the best kind of exercise I can get. Walking regularly is one of the best things you can do for your wellness. It can help prevent heart disease, mitigate blood sugars, and combats obesity and depression while strengthening your body. Just speak with your family doctor and follow their suggestions on how you might begin a walking program. If you need materials to help get you started, Leslie Sansone is a big advocate of fitness walking. You can find many of her book and DVD titles at hclibrary.org. Until then, I’ll share with you what I did.
In order for me to complete this challenge, I had to have a plan. I made walking a priority in my day. I set aside enough time for warming up, walking, and cooling down. My shoes and clothing to walk in were always ready no matter the weather. My water bottle, cell phone, and inhaler (I’m asthmatic) were always with me. When I walked alone, I told someone when and where I was going for my walk. I did everything I could to ensure I would be able to achieve my goal. After all, 30 days of walking 30 minutes was a healthy, attainable goal.
#2 GET SUPPORT
Support meant letting people know this was a goal of mine. I asked friends to walk with me and check-in to ensure I completed my daily walk. This was great because I was building a network of support and accountability. Let’s just say, I leaned on my husband a lot. I essentially told him that no matter what excuse I came up with would only hurt me in the end. That is, not completing this challenge wasn’t an option. Thanks to him and others, I was able to do it!
#3 DO IT
Finally, I just started walking. Without judgment or additional pressure. I warmed up by walking to my starting point on my planned route; set my timer for 15 minutes and started walking. When the time was up I would turn around and start my timer for 15 minutes back. At the end of the 30 minutes I walked from my starting point to my front porch to cool down and I did some easy stretching. I varied my route daily so it would never get boring and I’d have some hill variations in my walk too. I have gotten to the point where I can walk a good while at a decent pace where I can’t hold a long conversation, but can answer with a word or two.
Some days were easier than others. Believe me, the days that were miserable were the greatest when I got back to my house. My reward was that feeling of accomplishment- never giving up. My results are not that surprising. I feel better, my clothes fit better, and my posture has definitely improved. Now that my 30 days are up, I’m pretty proud of myself. I’m going to do what I can to ensure a minimum of 30 minutes of walking daily because it’s the easiest and best thing I can do, 30 days at a time.