How are you doing with our 30-day walking challenge? No doubt there will be days when you might not want to move, but stick with it and you will be so glad you did! Here are some tips to keep you moving toward our goal of taking 10,000 steps by day 30.
If You Feel Sore
Starting a new exercise regimen can bring on sore muscles. The good news is that soreness goes away as you become more fit. You can avoid or lessen sore muscles by starting with “light” exercise and gradually building the intensity over time. Our beginners walk plan does this!
But if you do experience soreness, try ice on the area to reduce the inflammation. Do some light stretches after the cardio part of your workout (that’s the brisk walking), when muscles are warm and pliable. Also reduce the length or intensity of your next walk. Soon the activity won’t be “new” to your muscles, and the soreness will be gone.
If You Don’t Feel Well
A little under the weather, but don’t want to skip your workout? Try reducing the length of time and the intensity. Remember that all movement has benefit. You don’t always have to be at full throttle!
And if you are really sick, it’s best to rest and let the body heal, then start back on your plan as soon as you are feeling better. A few days off because of sickness is not a setback. You can’t lose all the fitness benefits that you have built up with a few skipped walks. Just start back on the plan as soon as you are feeling better.
Invest in Fitness as Much as You Can
You don’t ever have to purchase a thing to walk yourself fit. You don’t need fancy sport clothing or expensive gadgets. Fitness is FREE!
However, getting the best fitness shoes that your budget allows is a very smart investment. A walking shoe, cross trainer, even a running shoe can all work for this 30-day plan and beyond. Good shoes will absorb some shock from each foot strike, allow you to feel stable, and be comfortable when walking. This will help you to enjoy your walk time more and stay motivated to continue. The top brands that we all know offer the best new construction for shock absorption, stability and comfort. When I get new fitness shoes, I keep my used pair in my car. You would be surprised how many opportunities to walk arise when you always have fitness shoes with you.
Adapt the Training to Suit Your Level
If the first few walks feel easy, try following the next level of the walk plan. Example: If the beginner walks are easy, follow the intermediate plan; if the intermediate plan is easy, follow the advanced plan.
If the first few walks are hard, drop back a level. Example: If you started as an advanced walker and it’s too hard, try the intermediate plan for about a week—then you may be ready to get back to advanced training. If the beginner plan is too hard, try reducing each daily goal by half. Even doing 50% of the daily walking has you 50% ahead of doing nothing!
If You Want to Stop
DON’T QUIT. Just a few extra steps a day will build strength and endurance. You will get fitter and healthier if you don’t give up! Over a lifetime, fitness walking will bring back more healthy rewards than any other lifestyle choice that you make.
Exclusive offer to MyFitnessPal members! Use discount code MFPWALK10 to get 10% off select Leslie Sansone DVDs on amazon. Valid until April 30, 2015.
More from Leslie Sansone:
- The 30-Day Walking Challenge
- A Quick At-Home Low-Impact Cardio Routine
- Fast & Easy 5-Minute Walking Workout
- 7 Get-Started Walking Tips from Leslie Sansone
