Steppin’ It Up in January: A Mind & Power Walking Challenge

With the holidays behind us, we can all now take a deep breath and take a moment to accept the dreams, goals, and possibilities we see for ourselves in the year ahead.

To help us get started on that journey is the following challenge, using gentleness and enjoyment to get OUR MINDS back into wanting daily physical movement, and setting a daily routine. Have FUN, and ignore any self-criticism, judgement, and other mental negativity…such as thinking that the following plan is “just too easy.” Give it a try!

Weekly Plan

• Jan. 3 – 8: Walk easily for 5 minutes once a day.

• Jan. 9: Do yoga or stretching to relax your feet, legs, hips, and body. Go for a bike ride. Jump in the pool for a swim or water aerobics. Opt for an activity that gets you off you feet.

• Jan. 10 – 15: Walk easily 10 minutes once a day.

• Jan. 16: Do yoga or stretching to relax your feet, legs, hips, and body. Go for a bike ride. Jump in the pool for a swim or water aerobics. Opt for an activity that gets you off you feet.

• Jan. 17 – 22: Walk easily 15 minutes once a day.

• Jan. 23: Do yoga or stretching to relax your feet, legs, hips, and body. Go for a bike ride. Jump in the pool for a swim or water aerobics. Opt for an activity that gets you off you feet.

• Jan. 24-31: Walk at least 10 minutes twice a day. Feel free to pick up the pace, do intervals of easy-faster paces, or keep it easy.

• Jan. 30: Do yoga or stretching to relax your feet, legs, hips, and body. Go for a bike ride. Jump in the pool for a swim or water aerobics. Opt for an activity that gets you off you feet.

Keep These Things in Mind

This focus of this challenge is to help you get back into the mindset that daily walking is enjoyable, and something to look forward to.

This is NOT a competition. Yes, the more days you go for a walk, the better you’ll feel and the more you will enjoy it!

This challenge is about establishing a routine of movement (in this case, walking). In other challenges, pace (speed) and distance are included.

Think of this challenge as helping you set the foundation you’ll want to build upon for your fitness goals. Doing too much too soon can set us up for disappointment, disillusionment, and injury.

*Always* listen to your body! If you’re feeling fatigued (different than tired), unwell, or pain, then ease up or stop. Check in with your doctor — before, during, and after this or any fitness program — to ensure what you’re doing is right for you.