30-Minute Walking Challenge

The advantages of walking can't be overstressed. One study discovered that a 12-week walking program greatly lessened anxiety and enhanced both cardiorespiratory fitness and quality of life in middle-aged and older adults with depression.

Another study found that high-intensity walking in midlife was significantly linked to improved episodic memory (the ability to recall specific events).

If you're aiming higher, consider setting a daily walking time or step goal, much like WH UK's former social media manager who embarked on a challenge to walk for 30 minutes daily for a month.

During lockdown, my daily walk was the highlight of my day, but once life began to normalize, that habit faded.

I returned to gym workouts when my local gym reopened, but I've recently struggled with motivation.

This led me to wonder if bringing back the simple, low-impact daily walks could fulfill my desire for daily movement.

With this idea, I started my own walking challenge, dedicating 30 minutes every day for a month. I discovered more benefits than expected.

• Free and Accessible: Walking is cost-free, low-impact, and can be done anywhere, either alone or in a group.
  
  
• Boosts Brain Function: A study by New Mexico Highlands University shows that walking increases cognitive abilities.
  
  
• Improves Heart Health: According to the American Heart Association, walking is as effective as running in lowering risks of high blood pressure, cholesterol, and diabetes.
  
  
• Good for Mental Health: The University of Michigan Health System finds that walking in nature enhances mental well-being.
  
  
• Reduces Illness Risk: Walking decreases the chances of stroke, coronary heart disease, depression, and other severe conditions.
  
  

The first week of my walking challenge began, despite the typical British weather of gray skies and constant drizzle. I put on my headphones and ventured out for a brisk walk.

Here's what I learned, along with tips for successfully completing your own walking challenge and maximizing its benefits.

1. Pets are Great Motivators: I have a dog who also needs walks. If anything can get me out of the house when I'm reluctant, it's Frank and his love for collecting every stick in the park.
   
   Having my furry friend along made the walks enjoyable and provided him with the exercise he needed. If you have a pet, get them involved too.
   
   
2. Walking Encourages Slowing Down: The biggest challenge I face with workouts is the pressure to utilize every minute.
   
   At the gym for an hour, I push myself non-stop, which can be harmful, especially with PCOS, as it increases cortisol levels, affecting insulin resistance.
   
   Walking, however, allows me to relax and enjoy moving. I can focus on preparing my mind for the day, listen to my breathing, and adjust my pace as needed.
   
   After just a few walks, they became a ritual and a chance to switch off, with no fitness apps or plans, just music and trusting my body.
   
   
3. Walking is Versatile: After two weeks and another bout of bad weather, I decided to incorporate treadmill walking with incline and speed variety in the gym.
   
   This included the 12-3-30 workout, which involves setting the treadmill incline to 12%, speed to 3 mph, and walking for 30 minutes.
   
   This routine provided the low-intensity benefit of a walk in a different setting from my usual leisurely strolls and helped engage my core. By the end of each session, I was sweating.
   
   
4. Consistency Through a Walking Challenge: Normally, I don't track my steps, but the daily challenge kept me on track. Instead of counting steps, I focused on using my allotted time purposefully.
   
   
5. Setting Achievable Walking Goals is Essential: A 30-minute walk is more appealing than an hour-long intense workout and easier to fit into my day.
   
   If setting a realistic time frame is what keeps you consistent, then that's what you should do—whether outside or on the treadmill. This has been one of the biggest lessons from my walking challenge.
   
   

A 'good' workout doesn't have to mean exhausting yourself at the gym. Listen to your body, slow down if necessary, and enjoy moving again, one step at a time.

Results of My Walking Challenge: By the end of the month, alternating between two types of walking, I noticed changes not just physically but mentally too.

The 30-minute outdoor walks helped alleviate exercise pressure, got me out of the house, and provided clarity. They cleared my mind, allowed me to enjoy fresh air, and energized my body.

Incorporating incline and speed on the treadmill during the last two weeks elevated the challenge. Walking on a 12% incline for 30 minutes is tougher than it sounds, yet invigorating, promoting sweating, and strengthening my core.

These walks were more challenging than my slower outdoor ones but still manageable and didn't give me the wired feeling from intense gym sessions.

Will I continue daily 30-minute walks? Perhaps not every day, but I'll certainly replace at least two gym workouts a week with walks, whether outdoors or at the gym.

Source: womenshealthmag

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.