Are you looking for a way to get fit that doesn’t involve a lot of time or money?
If so, then you should consider starting a walking challenge. A walking challenge is just what it sounds like – a challenge to see how many steps you can take in 30 days.
Walking is one of the easiest and most affordable forms of exercise, and it has a host of health benefits.
In this blog post, we will provide step-by-step instructions on how to start a 30-day walking challenge. I’ll also provide tips on how to stay motivated and measure your progress.
I help people design an active lifestyle through my one-on-one coaching. If you are looking to level up your steps or overall physical activity, let’s chat, I’d love to connect.
Ok, let’s start walking!
What is a walking challenge?
So what is a walking challenge or a steps challenge? To put it simply a steps challenge is an easy way for you to commit to being active every day and increase the number of steps you walk in a day.
The great thing about a walking challenge is that it can be done anywhere, at any time, and with anyone.
You don’t need a gym membership or fancy workout clothes. All you need is a good pair of walking shoes and the motivation to move your body.
Plus you can do a steps challenge with friends, family, or co-workers to make it more fun and competitive.
Why is walking important?
Walking is important because it is an accessible, low-impact form of exercise that has numerous health benefits. Walking can help to reduce stress, improve heart health, and help to prevent obesity.
In fact, a study published in the Journal Of American Medical Association examined a group of 16 741 women. (1)
The researchers grouped the women according to the number of steps they took each day.
>2700 steps per day
>4400 steps per day
>6000 steps per day
>7500 steps per day
An interesting finding of the study was that even small increases in the number of steps taken per day were associated with significant health benefits.
“Among older women, as few as approximately 4400 steps/d was significantly related to lower mortality rates compared with approximately 2700 steps/d.” (1)
This clarifies the idea that even small changes in activity level can have a big impact on health.
There are a lot of health benefits to walking but what about walking with a weighted vest? Read more about the Benefits of Walking With a Weighted Vest.
How Many steps should you shoot for?
I am sure we have all heard of the 10,000 steps a day challenge but if you are starting from scratch this number may seem daunting.
And based on the research above, it is not necessary to hit this number to see health benefits.
The average person walks 3000 – 4000 steps a day so if you are starting from scratch, a good goal to aim for is to gradually increase your steps each day until you reach the 6000 – 7000 range. (2)
Ultimately, you should aim for a number that is challenging but achievable.
How to stay motivated during a walking challenge.
There are a few things you can do to stay motivated during your walking challenge.
First, it is important to set goals. Set a goal for how many steps you want to take each day, and make sure that you track your progress.
You can also find a partner to do the challenge with you. Having someone to walk with will make the challenge more fun and will help to keep you motivated.
Finally, it is important to reward yourself for your progress. For example, you could treat yourself to a new pair of walking shoes after you reach your goal.
In order to stay motivated during a walking challenge, it is important to set goals, find a partner, and reward yourself for progress.
These tips will help you to stay on track and reach your goals.
Tips for increasing your step count.
There are a few things you can do to increase your step count.
Embrace the I walk… A lot mentality.
Just by making a commitment to walking more, you can see real results. And the best part is that it doesn’t have to be difficult or time-consuming.
Take the stairs
I know it sounds simple, but taking the stairs instead of the elevator is an easy way to add steps to your day.
The 10-minute walk
You do not need to make a huge walking commitment right off the bat. Just a simple, ten-minute walk can have benefits.
Once you have made the commitment to the 10-minute walk, you can gradually increase the time as you get more comfortable.
Schedule walks per day
If you are struggling to find time to walk, try scheduling there are a few things you can do to increase your step count.
Park at the end of the parking lot
Parking in the back, walk to a colleague’s office instead of sending an email, or take a walking break during your lunch hour.
All of these things will help you to increase your step count and reach your goals.
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30-day step challenge template
Step 1: Set your goals
Set a goal for the number of steps you want to take each day.
Identify your reason why or the purpose of the challenge.
Having a solid purpose or reason “why” you are embarking on the challenge will help to keep you motivated when things get tough.
Step 2: Start slow
Start your walking challenge by identifying where you are starting point is. What this means is if you walk an average of 2000 steps per day, start your challenge by aiming to increase this number by 500 steps each day.
Your goal is to eventually reach 7000-10000 steps per day but it is important to start slow and gradually increase your steps.
Steps
- Week One: 2500 steps
- Week Two: 3000 steps
- Week Three: 3500 steps
- Week Four: 4000 steps
- Week Five: 4500 steps
- Week Six 5000 steps
- Week Seven: 5500 steps
- Week Eight 6000 steps
If you are starting from scratch, a good goal to aim for is to gradually increase your steps each day until you reach the 7000 – 10000 range.
Step 3: Make a plan
When you are starting out it can be hard to find time to get in all of your steps per day.
That is why it is important to make a plan.
One way to do this is by setting a goal for how many steps you want to take each day and then identifying when and where you will walk.
For example, if your goal is 7000 steps per day, you could break this down into two walks of 3500 steps each.
You could take your first walk in the morning before work and the second walk after work.
Another option is to break up your steps throughout the day.
For example, you could aim to take 1000 steps every hour.
This would mean that you would need to take a total of seven walks throughout
Step 4: Create a support system or accountability group
Find a partner or friends to do the challenge with you. Having someone to walk with will make the challenge more fun and will help to keep you motivated.
Step 5: Set a deadline
Set a date for when you want to complete your challenge.
This will help to keep you accountable and on track.
Make sure to celebrate your success
Step 6: Focus on consistency over time
The key to success is not how many steps you take in one day but rather how consistent you are with taking steps each day.
Even if you only take a few hundred steps each day, as long as you are consistent, you will see results.
Step 7 Track your progress and celebrate your wins!
There are a number of ways that you can track your progress.
One way is to use a fitness tracker like a Fitbit or Apple watch.
Fitness trackers are devices that you wear on your wrist or clip onto your clothing that track your steps, distance, and calories burned.
Many also have the ability to track your sleep and heart rate.
Fitness trackers can be a great way to motivate yourself to walk more because you are able to see your progress each day.
There are a number of different fitness trackers on the market, so it is important to do your research to find one that is right for you.
Conclusion
If you’re looking for a way to get healthier and improve your overall wellbeing, start by hitting your step goal every day.
Even if you are not hitting 10,000 steps, gradually increase the number of steps you take each day until you reach your target.
Not only will this help keep your body healthy, but it can also boost your mood and energy levels.
So what are you waiting for? Get started today!
FAQ
Noah Quezada is a registered dietitian nutritionist. Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah’s goal is to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
