What is It?
Our 21 Day Walking Challenge has been developed to enable you to establish the habit of walking. The challenge is to walk on 21 consecutive days.
Aim to walk for at least 30 minutes each day. You don’t need to do it all at once. You can build up to the 30 minutes or more in a day by being active for at least 10 minutes at a time.
If you are currently inactive or have a health problem, you should check in with your doctor before you take on this walking challenge. Email firstname.lastname@example.org we can send you a Record Card where you can keep a record of your walks. Recording your walks can be one of the best ways to start and maintain a regular walking schedule.
Did you Know?
For health benefits adults need to be active at a moderate level for at least 30 minutes a day on 5 days a week.
Children and young people need to be active at a moderate to vigorous level for at least 60 minutes a day.
Walking at any pace can be beneficial. When starting to walk do so at a pace you can manage. Aim to set a pace that slightly raises your heartbeat, makes you breathe a little faster and feel a little warmer.
Walking at a moderate pace you will walk about 1km in 12/13 minutes. At a brisk pace you can walk 1km in approximately 10 minutes.
Regular Walking can:
- Keep your body fit and active and increase your energy levels
- Keep your heart healthy and reduce blood pressure and cholesterol
- Reduce your stress levels and help you sleep better
- Helps you feel good and improve your mood
- Helps you control your weight
How to Get Walking:
Thinks about what you can do every day and find a regular time when you can fit in a walk.
- Park some distance away from the shops, work or school and walk the rest of the way or better still leave the car at home.
- Get off the bus one or two stops before your destination and walk the rest of the way.
- Go for a walk with friends, family and / or neighbours.
- Join a walking group and meet new people, check out our nationwide listing of groups.
Walking with other people is fun and sociable and gives you an added incentive to keep going.
Always have your shoes for walking nearby so you can grab them and go walking at any time. Remember, if you are walking on busy roads, or walking in dusk/dark conditions be clearly visible.
After your walk remember to take note of:
- How you are feeling
- How your energy levels are
- How your mood is
THE NEXT STEPS
Now that you’ve formed the habit of walking we really want you keep going. Get Ireland Walking and its partner organisations all have other ideas to help you maintain and enjoy the habit of walking.