Walking Challenge - Who's With Me?
A 4,000 minimum step per day challenge throughout January.
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HAPPY NEW YEAR FRIENDS!
A brand new year brings a sense of rejuvenation, new beginnings, and a fresh start, which is why people make New Year's resolutions. It’s a time to pledge to give up something, such as smoking, over-eating, or scrolling on your screens. Or to do something different like exercising, learning a new language or a musical instrument, or being more health conscious.
If you are thinking of committing to the latter in 2025, I have a challenge for you to kick-start the new year and your foray into becoming a healthier new you.
Walking Challenge
We now know that we need to keep moving for the sake of our long-term health. Leading a sedentary life is not good for our heart. How many steps do we need to take every day to maintain good health and increase longevity? The belief that we need 10,000 steps daily for optimum fitness persisted for quite some time, but a fitness app manufacturer arbitrarily chose that number without scientific evidence to promote their product.
Researchers now tell us from a meta-analysis* of 17 studies, with almost 227 participants, that assessed the health effects of walking, as little as 4,000 steps per day can reduce our risk of all-cause mortality. There are other studies to show that walking contributes to healthier ageing in other ways.
In light of this new research, I’m challenging myself to complete at least 4,000 steps every day during January, even if it’s achieved indoors. UK January weather tends to be cold, bleak, and dreary, with short days, so I’ll get my steps indoors if necessary. Obviously, when the weather is suitable, and the sun is shining, it’s a bonus for our mental health to build up our steps outdoors.
It is possible to do 4,000 steps in forty minutes if the steps are brisk. Walking indoors should be kinder on the joints, and a brisk walk is good aerobic exercise. I’m working on an indoor sequence and testing it out before January begins and am aiming to upload a video for those accepting the challenge to follow if they so wish.
Who’s With Me?
Who would like to join me in this challenge? We can discuss our progress (or not) via chat. I’ll start a new thread for it. It won’t be a competition to see who takes the most steps. The aim is to achieve the 4000 necessary to improve our cardiovascular health and longevity. It’s a good way to lose any post-holiday weight. I’ve gained a few pounds. Also, to build up stamina during the time of the year when we most feel like hibernating; at the same time, increasing our mental and physical health.
How about you? Are you up for the challenge? Let me know in the Comments, or join the chat to discuss your progress.
*The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis
Comments
Are you going to join me in this venture for January?
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I’m in. I have some difficulty walking due to arthritic knees, but I think I can manage 4000 steps each day. We shall see how it goes here in High Point, North Carolina, USA.
Hello! I missed the January challenge though I walk 5 days a week already. And I am cheered that the 10k mark was arbitrary and untested. I easily can pull off the 4000 -- and will just start the challenge now, Feb 8. Good idea to get people going.