Health & Nutrition
Walking is an exercise you can do anytime, but especially during National Walking Month. May is National Walking Month and one way to celebrate is to participate in the Alabama Cooperative Extension System’s Step It Up 5K Challenge!
The Step It Up 5K challenge is an activity of the CHAMPION program and invites you to engage in at least 30 minutes of walking each day. Each day, the calendar provides a challenge, such as walking a certain number of steps or visiting a new walking environment. To join in on the fun, download a PDF of the Step It Up 5K Challenge calendar or refer to the table below. Throughout the month, you can track your movements using the CHAMPION Weekly Walking Planner.
Step It Up 5K Challenge—May 2024
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
| 01 Set a weekly walking goal | 02 Walk 1,000 steps in 30 minutes | 03 Walk 1,000 steps in 30 minutes | 04 Enjoy walking at a park | |||
| 05 Drink 16 ounces of water with meals | 06 Walk 1,500 steps in 30 minutes | 07 Walk 1,500 steps in 30 minutes | 08 Walk 2,000 steps in 30 minutes | 09 Walk 2,000 steps in 30 minutes | 10 Walk 2,000 steps in 30 minutes | 11 Ask a family member or friend to walk with you |
| 12 Aim for 7-8 hours of sleep per night | 13 Walk 2,500 steps in 30 minutes | 14 Walk 2,000 steps in 30 minutes | 15 Walk 2,500 steps in 30 minutes | 16 Walk 3,000 steps in 30 minutes | 17 Walk 3,000 steps in 30 minutes | 18 Enjoy a new walking trail |
| 19 Fill half your plate with fruits & vegetables | 20 Walk 3,500 steps in 30 minutes | 21 Walk 3,500 steps in 30 minutes | 22 Walk 4,000 steps in 30 minutes | 23 Walk 4,000 steps in 30 minutes | 24 Walk 4,000 steps in 30 minutes | 25 Try Mindful Walking Exercise Challenge |
| 26 Rest & Reflect | 27 Walk 4,500 steps in 30 minutes | 28 Walk 4,500 steps in 30 minutes | 29 Walk 4,500 steps in 30 minutes | 30 Walk 5,000 steps in 30 minutes | 31 Walk 5,000 steps in 30 minutes |
You are also invited to join the Walking Like A CHAMPION Facebook group for programming and educational sessions at selected dates and times. This page will help you in the following ways:
- 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.
Mindful Walking Techniques
There are many benefits to walking. It offers low- to high-impact movement and is still one of the easier forms of physical activity. Walking is also healthy for your joints and can be an excellent form of exercise for people of all ages. In addition, you can learn to take your mind off daily challenges by using simple mindful walking techniques.
Mindful walking is taking a moment to focus on your surroundings and to listen to your body. According to the National Institute of Health, mindfulness and physical activity are known to reduce symptoms of stress. Mindful walking can also help to center your thoughts.
Mindful Walking Exercise
The following are some simple exercises to help you focus on your body:
- Take a few breaths and choose a slow pace.
- As you walk, notice how your body feels by focusing on your feet, legs, and arms.
- Next, focus on your breathing by taking slow deep breaths through your nose. Feel your stomach fill up with air. As you exhale through your mouth, feel your stomach empty of air.
You can also use the five senses as you walk:
- Sight. What do you see? What colors are the trees around you?
- Sound. What do you hear? Can you hear the birds? Can you identify the insect noise?
- Smell. What scents can you smell? Can you smell the flowers? Can you smell the trees?
- Taste. Are you able to identify any taste in the air?
- Touch. How does the ground feel under your feet? Can you feel the heat from the sun? Can you feel which direction the wind is blowing?
These simple techniques can help you to center your thoughts and appreciate your surroundings.
More Information
Contact Tamara Warren, Shanetria Orr, Nkenge Hyter, or Juani Christian for more information about this series or to learn about other Urban Extension health and nutrition programs offered throughout the state.