UPDATE: do it in miles OR kilometers! (Hint: not up to 5.5 miles a day? Switch to kilometers)
It’s here! The 2017 Walking Challenge! Walk 2017 miles or 2017 kilometers for the year (that’s an average of 5.5 miles per day; you do the math for kilometers). This was inspired by our friends at moveyourbodybetter.com and Ben Pobjoy, who wrote the forward to Movement Matters by Katy Bowman. Highly recommended. Log your miles here and join the fun.
Walking is one of the best activities you can do for your health and well being. It’s good for restoring length to muscles and tissues shortened due to lifestyle (e.g., sitting long periods), it’s low impact, and beneficial overall on many levels. Compared to other activities, walking doesn’t require special equipment, and, especially if you’ve been sitting all day, walking can be better for your cardiovascular and bone health.
This year I challenge US to walk every day*. An average of 5.5 miles – for 2017 miles for the year. Of course, if you’ve been sedentary for a while, make sure you ease into the walking challenge (try walking at least half that far!), and if you have any ongoing medical issues, double check with your health care provider about any limitations.
Here are the guidelines to the 2017 Walk Every Day Challenge:
- Walk – early and often!
- Pace does not count (this isn’t a race; think how our ancestors moved as they gathered and hunted). Just get up and move!
- You can get your walk in at one shot or (better) sprinkle it throughout the day; just keep track of your time. Read this about ‘stacking your life’. Some ways to get it in your day are
– walk a bit farther to the bus
– walk instead of drive
– have a walking meeting
– walk to the store
– walk instead of take the shuttle to other buildings
– park farther away and walk in to work/appointment/school
– explore your local trails and community
- Really crappy outside? Treadmill walking is fine, but only as a very last resort. Treadmill walking is NOT natural walking. If you can, it helps to set the incline on the treadmill to 1- 2%, but overall, use minimally.
- I’m counting running this year because I want to (so there!)
Start now, and log your daily walks up until January 7, 2018, and see if you can make it to a year of walking 2017 miles. The prize is the reward you get for better health!
For ways to get more benefits from your walking, read this. And to get more understanding of how the mind partakes (or not), take this podcast on your next walk. Let’s improve our own health, well being, and environment. Get out and walk!