— RULES FOR THE 10 DAY WALKING CHALLENGE! —

1 ADD a 30-45 min Walk to a normal day of walking (That’s 10,000 steps)

2 Do it for 10 days straight (Rain, sleek, or snow!)

3 That’s 5 miles a day. 50 miles in 10 days! (THAT’S 100,000 steps!)

4 Buy a pedometer from Target for $10 or download a free pedometer app to your smartphone (I use Pacer)

5 Get a group of you to do it together!

Can you COMMIT to this for 30 days? SHOW ME!

Why am I doing this?

Because the average Australian walks 9,695 steps daily. The average Swiss person walks 9,650 steps daily. About 5 miles

How far does the average American walk? 5,117 steps…That’s less than 2 miles! 🙁

How boring is walking??!! I know, I know. But crazy as it sounds, we human beings are totally designed to walk. If you think about it, a normal person (normal fitness and no injuries) can pretty much walk forever. Give them some comfortable shoes (or barefoot if walking on grass), find a way to feed them on the go, and what’s stopping them other than sleep?

OTHER BENEFITS: Improved blood circulation – Keeps muscle fiber elastic – Keeps joints lubricated – Decreases lower back pain – Releases lactic acid – Burns calories – Increases fat consumption – Improves alertness – Reverses lazy mood – Much more!

Each Day = Distance of 17 Football Fields

SO DO IT!

What’s the big deal with walking?

Lymphatic System

One of the most important benefits of walking is it activates your body’s lymphatic system – the garbage collection unit of your cells. Your body has two major circulation systems: Blood system and Lymphatic system.

Blood – Carries nutrients and oxygen to your body’s cells. It is pumped around by your heart.

Lymphatic – Removes and carries waste and toxins from cells to your lymph nodes to be eliminated from the body. (There are two to three times more lymph fluid in the body than blood.) It only allows lymph fluid to move in one direction away from the cells and it has NO PUMP. As you move, gravity drives the circulation of lymph fluid.

How can I walk more?



– Walk to work

– It takes 15 minutes to walk a mile…anything that’s 15 minutes away is walking distance!

– Park further in the parking lot

– Skip the elevators and escalators and take the stairs

– Instead of meeting for coffee or a drink, meet up and walk

“But it’s cold or rainy!!”

– Walk around a mall

– Bundle up and walk any damn way…stop whining! 🙂

Walking is not something that you can take 3 months off of in the winter. You MUST rework your life and schedule to make time to walk. Detoxify your body, decrease back pain, increase energy, stress relief…we can find an excuse or we can find a solution my friend. Lace up, get out, get walking!