Run2Win 21-day Walking Challenge

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

• Maintain a healthy weight and lose body fat.
• Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes.
• Improve cardiovascular fitness.
• Strengthen your bones and muscles.
• Improve muscle endurance.
• Increase energy levels.
• Improve your mood, cognition, memory and sleep.
• Improve your balance and coordination.
• Strengthen the immune system.
• Reduce stress and tension.

Walking Technique

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:

• Your head is up. You're looking forward, not at the ground.
• Your neck, shoulders and back are relaxed, not stiffly upright.
• You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
• Your stomach muscles are slightly tightened and your back is straight, not arched forward or backwards.
• You're walking smoothly, rolling your foot from heel to toe.

Choosing appropriate workout gear

• Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.
• Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather. Aim to wear moisture-wicking fabrics, which will keep you more comfortable. If you walk outdoors when it's dark, wear bright colours or reflective tape for visibility. 
• Wear sunscreen, a hat and sunglasses if you're going out during the day.
• Some people choose to use an activity tracker, app or pedometer. These can be helpful to track your time, distance, heart rate and calories

The Run2Win 21-day Walking Challenge!

Start your fitness journey by joining the Run2Win 21-Day Walking Challenge starting December 1, 2022!

Week 1

Monday to Saturday - 2,000 steps or walk 15 minutes.

Sunday - Rest day.

Week 2

Monday to Saturday - 4,000 steps or walk 30 minutes.

Sunday - Rest day.

Week 3

Monday to Saturday - 8,000 steps or walk 45 minutes.

Sunday - Rest day.

Starting a walking program takes initiative. Sticking with it takes commitment. 

Consistency requires discipline! Once you take that first step, you're on the way to an important destination — better health.

It's not about being skinny but more about being Fit, Strong and Healthy for all time!