Step it up: Are you ready to step it up during your walk? Here are some options: Use wrist weights and pump your arms to not only tone and strengthen your arm muscles, but also increase the cardio workout of the walk.After 4 blocks of regular pacing, speed up for 4 blocks. Or, if you don’t like keeping track of time, keep track by blocks or mileage. If this starts to get easy, quicken your pace or increase the amount of time you spend walking briskly. Then speed up and walk briskly for 4 minutes. First, clock yourself at a normal pace for 4 minutes. We’ll speed things up slowly and mindfully. Walking workout 2: 20-minute speed-it-up walk.But make sure to keep it simple and focus on your breathing. If you’re feeling bored with this, try taking a different route or finding an inclined surface to vary your routine.
FREE WEIGHT TRACKER PRINTABLE FULL
Step one foot in front of the other mindfully, pressing down with your full foot and being cognizant of not walking on your toes or striking too hard with your heel. Breathe in through your nose and out through your mouth.
Get moving and focus on breathing, form and clearing your head. Walking workout 1: 20-minute slow walk.The second half of the plan we will incorporate a strength-training routine to support your cardio routine. The weekly mental health challenges will help get your head in the game and help you release any stress or anxiety that you’ve been carrying. The first half of the plan will focus on making 20-minute daily walks a habit. Giving yourself the time to take a stroll and absorb your surroundings - even if it’s just for a few minutes each day - can do wonders for your mental health. Of course, walking can always be done on a treadmill or an indoor track, but if the weather permits where you live, grab a water bottle and get outside for some fresh air. It has been shown to relieve stress and increase mindfulness if done in an intentional way, and can even help treat symptoms of depression and anxiety. Walking is an accessible mental-health tool most of us can take advantage of. Get a weekly meal plan to fuel your workouts!.A 31-day walking & strength training plan >Download your habit tracker journal here. You will revisit the journal half way through the month and at the end of the plan to reflect back on your progress. Set aside some time to sit with the journal and evaluate your current routine, identifying the habit that is no longer serving you. To make this process easier, I’ve designed an easy-to-use habit journal to help you make the transition and track your progress.īefore you jump into the workout, start by getting honest with yourself. Habits can be extremely hard to break - especially those that we have come to rely on to de-stress, comfort us and help us wind down at the end of the day. Now it’s your turn! The workout plan for May not only includes a daily walk and strength training component, but really focuses on making your mental health a priority with weekly prompts and a printable journal. Pamela experienced this firsthand by turning her nightly happy hour into walking hour - even recruiting her husband to join her. The mental benefits alone can shift your outlook and make you feel more relaxed for the evening! In fact, I encourage many of my weight-loss clients to add in a transition walk in the early evening to ease them from their work mode or daytime mode into their evening mode. We know that walking isn’t just great for physical health psychologically, walking helps relieve stress and increase mindfulness, according to research. Following in Wampler’s footsteps, we encourage everyone to look at their end-of-the-day routine, identifying a habit that isn’t serving you and committing to walking instead. The response to her story inspired this month’s workout plan.
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