Improving Health Through a Step Challenge

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Spring is in full swing, and what better way to embrace the season than by starting or restarting a walking routine? As the weather warms up, it’s the perfect time to step outside and breathe in the fresh air while getting some exercise. Walking is not only great for your physical health but also for clearing your mind and enjoying the company of friends.

To help you stay motivated and increase your daily steps, the May 2024 Movement of the Month Club is dedicated to walking. So, lace up your walking shoes and get ready to take advantage of the sunshine and blooming flowers that come with spring.

The goal of this step challenge is to focus on increasing your daily step count, aiming for at least 7,500 to 10,000 steps a day. Additionally, aim to walk for at least 30 minutes at least 5 times a week, even if it’s just 10 minutes at a time.

You may have heard that you need to reach 10,000 steps daily, but recent studies suggest that the benefits of walking start to plateau around 7,500 steps. A study published in JAMA Internal Medicine in May 2019 found that walking can boost your mood, improve heart health, and keep your joints strong even at lower step counts.

Another study published in Lancet Public Health in March 2022 looked at over 47,000 walkers and found that the optimal step count varies by age group. For those over 60, the sweet spot lies between 6,000 and 8,000 steps, while younger individuals might aim for 8,000 to 10,000 steps.

If reaching 10,000 steps feels daunting, don’t worry. The key is to move regularly and make progress in a way that fits your lifestyle. Most people average about 3,000 to 4,000 steps a day, so use the first day of the month to track your daily step count and set achievable goals.

In addition to step count, the length of your daily walks also matters. According to the Physical Activity Guidelines for Americans, aim for at least 150 to 300 minutes of heart-pumping aerobic activity each week. Walking for 30 minutes at least five times a week can easily add 2,000 to 3,000 steps to your daily tally.

To help you stay on track, the Movement of the Month Club provides a calendar for the step challenge. You can print out the calendar and fill in your daily steps to monitor your progress throughout the month.

To join the Movement of the Month Club, start by finding a way to track your steps, whether it’s through a fitness tracker, pedometer, or a walking app on your phone. Print and save the calendar to monitor your progress, join the club’s Facebook group for support and motivation, and start walking a little more each day.

As you reach the end of the challenge, take time to celebrate your success and reflect on how far you’ve come. Remember, the most important thing is to keep moving and make progress at your own pace. So, lace up your shoes, step outside, and embrace the spring season with a revitalizing walking routine.