Welcome to the Walktober Challenge! Your mission, if you choose to accept it, is to take a daily 10-15 minute walk. That’s it. No steps to count and no special equipment. Just take a walk, preferably after dinner (more on this later*).

Here’s the BEST part of the challenge – your walk can be an amble, a stroll, or even a leisurely coffee walk! You do not need to make this a “workout.” Walk the dog, take a toddler out to look at the sunset, or invite your parents out for a stroll in the neighborhood.

But first, why walk? Walking is a low-impact and accessible form of physical activity that comes with various benefits for your health and fitness. Here are just 5:

1. Weight Management: Walking is a great way to burn calories and shed unwanted weight. Brisk walking can burn up to 300 calories per hour, depending on your weight and walking speed.
2. Improved Cardiovascular Health: Walking can help improve your heart health by increasing your heart rate and blood circulation. This can help reduce the risk of heart disease, stroke, and high blood pressure.
3. Reduced Stress and Anxiety: Walking can also help reduce stress and anxiety levels by releasing endorphins, which are natural feel-good chemicals in the brain. Walking can also help improve mood, boost energy levels, and promote better sleep quality.
4. Stronger Bones and Muscles: Walking can help strengthen bones and muscles, especially in the legs, hips, and lower back. This can help reduce the risk of osteoporosis and improve balance and coordination.
5. Improved Digestion: Walking can help improve digestion by stimulating the digestive tract and reducing constipation. *Walking after meals can also help regulate blood sugar levels and reduce the risk of type 2 diabetes.

Overall, walking is a simple but effective way to improve your fitness and overall health. Incorporating regular walks into your routine can lead to various physical and mental benefits.

Check back on Sunday, October 1st, and you can download a tracking guide and tips! Also, consider doing this with your co-workers, friends or family. My challenges are way more fun with a buddy or two!

Now go run!

Keli 🙂