Fitness Tips for Walking Challenge

Have you joined us in the 12 Week ‘Walking for Weightloss’ Fitness Challenge? Stay motivated with our daily fitness tips. If you missed any or joined in late, you can find all the tips here.

Day 1:

Step 1 to starting a fitness program is making the decision to fit exercise into your life. From that choice, everything else follows.

Day 2: Schedule your walk on your calendar just like an appointment.

Day 3: Need a walking partner? Check with your community center or find a walking club where you can be paired up with other walkers.

Day 4: When you’re walking, you should hit the ground heel first then roll on the ball of your foot to the your toes.

Day 5: Every time you reach a fitness goal, treat yourself. And since today is Friday of Week One of the DCW Fitness Challenge, we all deserve a treat!

Day 6: Make every walk a new experience by taking in your surroundings rather than concentrating on the distance you’re covering.

Day 7: Avoid caffeinated beverages before you walk. They cause thirst and a loss of bodily fluids.

Day 8: If you’ve missed a workout, don’t feel guilty. Just start walking again as soon as possible.

Day 9: Give your feet as much attention as the rest of your body. Treat them to a massage with a soothing lotion after your walks.

Day 10: Taking a brisk walk through the mall is a great way to window-shop while getting a good workout.

Day 11: On days when you’re not motivated to walk, decide to commit to just five minutes. You’ll be surprised how often you keep going once you’ve started.

Day 12: If you feel thirsty you’re already dehydrated. To prevent dehydration, drink at least eight glasses of water or fluids throughout the day.

Day 13: Keep an extra pair of walking shoes, a water bottle and a change of clothes in your car so you’re always ready to take advantage of a workout opportunity.

Day 14: Talking with someone while you walk will help you pass the time and will keep you motivated.

Day 15: Air out your shoes after every walk. Your co-workers will thank you.

Day 16: Missed your lunch-time walk? After work try getting off the bus a few stops early and walking part of the way home.

Day 17: Keeping your body upright, your chin up and your eyes forward when walking will help you to keep your body straight, reducing your chances of injury.

Day 18: Walking with your kids, your spouse or your dog is a great way to combine family time with exercise.

Day 19: Leave your ipod at home. It’s helpful to have all of your senses alert when walking outdoors.

Day 20: During your walks breathe through both your nose and mouth to get as much air you can into your body. Air is 80 per cent oxygen and oxygen is energizing.

Day 21: It’s spring, and it’s raining outside. Surprise! But don’t let a gentle rain prevent you from going for a walk. Rain makes the air feel good, the earth smell fresh and your skin feel soft. What have you got to lose?

Day 22: Engage in positive self-talk; it tends to produce positive results. If you are having trouble sticking to your walking schedule don’t berate yourself. Just tell yourself that you will get back on track tomorrow.

Day 23: Hills are a great way to pump up your cardiovascular fitness. To ease the uphill hike, lean forward slightly and pump you arms harder when walking uphill.

Day 24: Expand your repertoire. Different activities prevent boredom and strengthen different muscles.

Day 25: Walking in groups is not for everyone. If you feel boxed in at work or at home go solo. Daily walks can be an area of your life where you can be alone to destress.

Day 26: Don’t walk with ankle or hand weights. They’ll throw off your natural stride. You can always make weight training a separate activity from your walking routine.

Day 27: Avoid the elevator. Walking up the stairs might make you perspire a little, but it’s well worth the effort.

Day 28: If you walk with your significant other, try holding hands. Touch has been shown to heal the immune system and reduce the risk of heart disease.

Day 29: Buy a sunblock you like and use it. It’s good to wear a sunscreen with a sun-protection factor of 15 or higher.

Day 30: When you walk within 30 minutes after eating you can increase the amount of calories you burn by as much as 30 per cent.

Day 31: If you’d rather walk indoors, try an electric treadmill. Look for one that’s easy to adjust and that has safety handrails.

Day 32: Not looking forward to your walks? Break out of your routine and try walking with a buddy or choose a different walking route.

Day 33: Take time out to review your walking log. Seeing where you were and where you are now can be excellent motivation.