Urban Extension
Accept the challenge to walk like a champion all year, but especially during the month of May. May is National Walking Month. You can start by participating in the #Try30 challenge to engage in 30 minutes of physical activity for 30 days. Physical activity is beneficial even in small amounts and you will benefit immediately after walking. Walking is an easy form of physical activity to maintain or improve overall health and reduce or prevent the risk of chronic diseases.
National Walking Month–May 2022
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
| 01 – Set a daily walking goal | 02 – Walk 1 mile in 30 minutes | 03 – Walk 1 mile in 30 minutes | 04 – Walk 1 mile in 30 minutes | 05 – Walk 1 mile in 30 minutes | 06 – Walk 1 mile in 30 minutes | 07 – Enjoy walking at a park |
| 08 – Drink 1 ounces of water with meals | 09 – Walk 1 mile in 30 minutes | 10 – Walk 1 mile in 30 minutes | 11 – Walk 1.5 mile in 30 minutes | 12 – Walk 1.5 mile in 30 minutes | 13 – Walk 1.5 mile in 30 minutes | 14 – Ask a family member or friend to walk with you |
| 15 – Aim for 7-8 hours of sleep per night | 16 – Walk 1.5 miles in 30 minutes | 17 – Walk 1.5 miles in 30 minutes | 18 – Walk 1.5 miles in 30 minutes | 19 – Walk 1.5 miles in 30 minutes | 20 – Walk 2 miles in 30 minutes | 21 – Enjoy a new walking trail |
| 22 – Fill half your plate with fruits & vegetables | 23 – Walk 2 miles in 30 minutes | 24 – Walk 2 miles in 30 minutes | 25 – Walk 2 miles in 30 minutes | 26 – Walk 2 miles in 30 minutes | 27 – Walk 2 miles in 30 minutes | 28 – Aim for 10,000 steps |
| 29 – Rest & Reflect | 30 – Walk 2 miles in 30 minutes | 31 – Join a 3K walk/run |
Physical Activity Guidelines
The United States Department of Health and Human Services published physical activity guidelines for various age groups.
- Adults are advised to engage in 150 minutes (about 2.5 hours) of moderate-intensity aerobic physical activity to get the heart beating faster. Or adults can engage in vigorous-intensity physical activity for 75 minutes or an equivalent combination each week.
- Adolescents are advised to engage in 60 minutes of physical activity daily.
- Children 3 to 5 years of age should engage in active play for three hours or more a day.
Benefits of Walking
Walking is one of the most beneficial forms of physical activity or exercise. Walking helps to:
- Reduce the risk of obesity, diabetes, some forms of cancer, high blood pressure, and heart disease.
- Maintain or lose weight.
- Strengthen bones and muscles.
- Improve sleep quality.
- Improve mental health.
- Reduce stress.
Become a CHAMPION Today
You can become a champion by joining the Walking Like A CHAMPION Fitness Facebook group for daily programming and educational sessions at selected dates and times.
Sign up for a Walking Like A CHAMPION session to:
- Log your time, miles, and steps.
- Understand your level of readiness.
- Set SMART (specific, measurable, attainable, relevant, and time-bound) goals.
- Learn about benefits, form, dress attire, and the importance of staying hydrated while walking.
The assessment, available through the program, helps to track progress and ensure that participants feel, function, and sleep better. It also helps to reduce risk factors associated with chronic diseases. Sign up today and walk like a champion!
More Information
Click on a name to contact either Tamara Warren, Shanetria Orr, Nkenge Hyter, or Juani Christian for more information about this series or to learn about other health and nutrition programs offered throughout the state.
CHAMPION: Community Health Aerobic Motivational Program Initiating Optimal Nutrition provides adults and youth with health, nutrition, and physical activity programs to live a healthier life. Visit the Walking Like A CHAMPION Facebook page to enjoy daily wellness challenges.