Here at Your Mile Challenge, it’s not all running and cycling. We do have many challengers that walk as part of their challenges.
As we head towards May, and National Walking Month, we take a look at the benefits of walking and how you can make it a daily habit.
The Benefits of Walking
Walking is a lower impact activity than running and is ideal for those that are starting out or getting back to being active again. That’s why many couch25k programmes include walking in them.
The lower impact also means that you may be able to walk for longer than you could run.
Some benefits that can come from walking are:
- Improve sleep
- improve your mood
- can help to reduce stress
Walking can give you some headspace and time to think about and come to a decision about something that is on your mind. It could also help you come up with an answer to a problem that you have been trying to figure out.
Daily walking can also help with Hypertension (High Blood Pressure) and reduce the risk of a stroke or heart attack.
There are many benefits to walking, but how do you make it a daily thing and include it in your routine?
Set yourself a goal
Could you walk a mile a day? Setting yourself a goal gives you something to aim for and motivate you to achieve it. Walking a mile a day for a year will total 365 miles is equal to 587km’s. That’s more than halfway to our 1000km in a year challenges. Just think what you could achieve!
Make it a challenge
As we’ve mentioned above, walking a mile a day soon adds up over the year, but what about this month, next month and so on.
Studies show that breaking down larger goals in to smaller milestones help those achieve what they have set out to do.
Start with a mile per day. Or even 15 minutes a day. But set those smaller goals with your larger goal in mind.
Our challenges start from 30 miles which apart from February means that you will complete the challenge by doing a mile per day.
Keep a log
Writing down your walking miles will help with motivation to do more. It also reinforces that you are taking action and give you a sense of achievement. A mile is much better than no miles.
You can download our monthly trackers and fill them in as you go.
Buy an activity tracker
Need something to record your miles? There are many activity trackers available that will record your walking miles or steps. The more common ones are FitBit and Garmin, but there are others available. Simply do a search for walking tracker.
Depending on what you buy, some will have heart rate monitors so you can keep an eye on your heart rate. They can also be connected to your smartphone and you’ll also be able to view all your activities online.
Two trackers that you might want to have a look at are:
|FitBit Alta||Garmin Vivosmart 3|
Please note that these links are affiliate links and we may earn a few pennies if you click on them and make a purchase. You don't have to purchase though.
Make it social
Why walk alone when you can get others involved with you?
Walking with others is good for socialising and make it fun. It will also help you stick to your plan and goals. Having others waiting for you to go with them will motivate as you don’t want to feel like you are letting them down.
Completed your challenge, then reward yourself. Buy yourself new shoes, or head to the cinema. Grab a meal with friends.
At Your Mile Challenge, we send out finishers packs to all those that complete their challenge. This includes a certificate, a little treat, sometimes a teabag for that well deserved cuppa, and of course a medal.
Interested in entering a challenge? Take a look at our current virtual challenges by clicking here.