Welcome to the Start TODAY Walking Club hosted by Easy Spirit.sign us up Free Start TODAY Newsletter Join the walking club with Al Roker and receive daily inspiration sent to your inbox. next, Start a Facebook Group Today For tips and motivation, you can follow your plan, connect with others, and get real-time advice from trainer Stephanie Mansour!
The change of seasons is the perfect time to start or refresh your fitness routine. Reach your health goals without waiting until January! Join over 100,000 Start TODAY members for the 31-day walking challenge and reap the physical and mental health benefits of walking .
Not only does it offer two ways to walk at slow intervals, it also adds a weekly stretching challenge. Then, mid-month, add a 10-minute strength-training workout that includes some basic exercises.
As it gets colder, walking outside can make you slouch and stiffen, so there are some stretches you can do for the first few steps.
And if you’re looking to improve strength, balance, and muscle mass, we’ve come up with a strength training workout of 5 exercises that you can do during, at the beginning, or at the end of your walk. your walk. The goal is to start this in the middle of the month.
Autumn 31-day walk plan
The first half of the plan focuses on getting into the habit of walking for 20 minutes each day. A weekly stretching routine can help loosen up those muscles and release any stress and anxiety you may be holding in. Later in the plan, I’ll incorporate strength training into his routine to support your cardio plan.
Although simple, walking has many health benefits, both physical and mental. Daily walks have been linked to cardiovascular health benefits and weight loss, and continuous walking improves cholesterol levels and blood pressure, and slows bone breakdown.
Walking is also an accessible mental health tool available to all of us. Deliberate walking has been shown to reduce stress and increase mindfulness. It can also help treat symptoms of depression and anxiety. Give yourself time to take a walk and absorb your surroundings, even if only for a few minutes each day, can do wonders for your mental health.
Walking workout 1: 20 minutes of slow walking. Move your body and focus on your breathing, form, and clearing your mind. Breathe in through your nose and out through your mouth. Pump your arms while walking. Consciously step one foot in front of the other, pressing down across the foot, recognizing that you are not walking on your toes or hitting your heels too hard. If you get tired of this, try changing your routine by taking a different route or finding an incline. But keep it simple and focus on your breathing.
Walking Workout 2: 20 Minute Speed WalkSpeed things up slowly and carefully. First, at his normal pace, he clocks in for four minutes. Then increase your speed and walk briskly for 4 minutes. Alternate for a total of 20 minutes. If this starts to get easier, increase your pace or spend more time walking briskly. Or track by blocks or mileage if you don’t like tracking time. After 4 blocks of normal pacing, increase the speed by 4 blocks.
weekly stretch challenge
Relaxing your body at the beginning of your walk and doing dynamic stretching (i.e. moving your body while stretching) can help you walk more comfortably and prevent injury. That’s why we’ve provided four super-simple stretches you can do the moment you take your first steps on your walk.
Week 1: Shoulder Roll
As you walk, roll your shoulders back toward your ears and roll them down. Roll back 10 times, then roll your shoulders forward 10 times. Take this at the beginning of your walk!
Week 2: Neck
As you begin to walk, slowly drop your chin toward your chest. Then roll your head so that your right ear reaches your right shoulder, then tilt your head back to look up, and finally turn your left ear toward your left shoulder. Repeat this neck circle 10 times, then start this on your left!
Week 3: Knee Hugs
This stretch is a hip flexor stretch and can also help with balance. Grab your right shin or under your right hamstring and hug your right knee into your chest. The idea is to bring your knees closer to your chest to feel the pressure in your hip flexors. Repeat this 10 times (5 times per side) at the beginning of walking to improve hip mobility.
Week 4: Points & Flex
Place your hands on your hips or hold onto something for balance before taking the first step. Extend your right leg forward and off the ground. Point your toes, then bend your toes. He does this 10 times to stretch his hamstrings and calves. Then switch to your left leg.
strength training routine
After two weeks of walking training, add strength training a few days a week.
Strength training doesn’t just help you build muscle. It also helps prevent injuries and reduce pain during aerobic exercise. Adding this 10-minute circuit of his walking to his workout improves strength, tones muscles, and increases calorie burn.
10 minute strength training circuit
squat: Stand up straight with your hands on your hips. Spread your legs as wide as your hips. Bend your knees to come back into a squat and press your heels down to stand up. Repeat 10 times.
push ups (On your knees or on the counter): If regular push-ups are too hard, try knee push-ups. Start on your hands and knees, with your knees wide apart at your hips and your hands wide apart at your shoulders. Then pull your knees back about a foot, keeping your shoulders over your wrists. Do a pushup with your abs tucked in and your elbows bent to the sides, then push up. For an easy change, stand on the counter with your feet a few feet away from it. Place your hands shoulder-width apart on the counter and perform push-ups from here. Repeat 10 times.
Tricep Dip: Find a high spot and sit on the edge, such as a chair, curb, or porch step. Hold the edge of the surface with your fingers pointing toward your body. Bend your knees slightly and put your foot forward. Keep your butt off the edge and lift your body with your arms to avoid sitting. Bend your arms to lower your body toward the ground and push your body back. Repeat 10 times.
biceps curl: Stand with your knees slightly bent and hold a weight in each hand. put his arms to the side. Bend your elbows and bring your forearms closer to your shoulders. Repeat 10 times.
Lateral Raise: Stand with your knees slightly bent and hold a weight in each hand. put his arms to the side. Slowly lift your arms parallel to the floor on either side of your body into a “T” position. Lower your arms to your sides. Repeat 10 times.
board: Get into a push-up position with your arms shoulder-width apart. Tighten your core to keep your back from arching. Hold for 30 seconds or as long as you can, then repeat 3 times.
Related:
