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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

Try 30 minutes in 30 days! #TRY30
SundayMondayTuesdayWednesdayThursdayFriday Saturday
01 – Set a daily walking goal02 – Walk 1 mile in 30 minutes03 – Walk 1 mile in 30 minutes04 – Walk 1 mile in 30 minutes05 – Walk 1 mile in 30 minutes06 – Walk 1 mile in 30 minutes07 – Enjoy walking at a park
08 – Drink 1 ounces of water with meals09 – Walk 1 mile in 30 minutes10 – Walk 1 mile in 30 minutes11 – Walk 1.5 mile in 30 minutes12 – Walk 1.5 mile in 30 minutes13 – Walk 1.5 mile in 30 minutes14 – Ask a family member or friend to walk with you
15 – Aim for 7-8 hours of sleep per night16 – Walk 1.5 miles in 30 minutes17 – Walk 1.5 miles in 30 minutes18 – Walk 1.5 miles in 30 minutes19 – Walk 1.5 miles in 30 minutes20 – Walk 2 miles in 30 minutes21 – Enjoy a new walking trail
22 – Fill half your plate with fruits & vegetables23 – Walk 2 miles in 30 minutes24 – Walk 2 miles in 30 minutes25 – Walk 2 miles in 30 minutes26 – Walk 2 miles in 30 minutes27 – Walk 2 miles in 30 minutes28 – Aim for 10,000 steps
29 – Rest & Reflect30 – Walk 2 miles in 30 minutes31 – 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 WarrenShanetria 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.