30-Day Walking Challenge with Tips from a Trainer
Photos by Marques Jackson Photography at a Runstreet Art Walk.
By Marnie Kunz,
NASM-certified trainer, USATF- RRCA-certified run coach
A walking challenge is a great way to improve your fitness level while having fun. Whether you’re a beginner or a longtime runner who needs a break from the impact of running, this walking challenge will boost your fitness and health. This 30-day challenge will get you in the habit of walking while allowing you to personalize the program to suit your fitness level. I’m including a suggested beginner’s program as well as an intermediate walking program for people who already get around 5,000 steps per day.
Walking is a great way to see your city.
Health Benefits of Walking
There are so many benefits of walking, from helping with weight loss to improving your mood and mental health. Here are some of the rewards you can have from following a regular walking program:
Increases strength and fitness. Walking is a cardiovascular exercise that strengthens your heart and improves your overall fitness. You’ll develop stronger muscles, bones, and joints by following a regular walking program.
Improves sleep. Walking can help you sleep better. According to a study published in Sleep Health, people who increased their daily step amount by at least 2,000 steps (about a mile) experienced better quality sleep. Walking more during the day helped them sleep longer at night.
Reduces risk of disease. Regular walking lowers your risk of heart disease, stroke, and high blood pressure and can improve your cholesterol level.
Improves mental health. Walking gives you a mood boost and can reduce symptoms of depression and anxiety.
Helps with maintaining a healthy weight. Walking burns calories and revs up your metabolism, helping with weight loss and maintaining a healthy weight. According to a study on healthy aging by the National Institutes of Health, participants in walking programs who live in Blue Zones demonstrate increased aerobic fitness and decreased body weight, body mass index (BMI), and percent body fat.
Accessible and free. Walking comes at an affordable price - free! - and is accessible to all fitness levels. It’s a convenient way to exercise.
Free 30-Day Walking Challenge
Before you get started with this 30-day walking challenge, first download a walking tracker app on your iPhone by going to the iOS app store or on Android in the Google Play store. You can also use fitness trackers such as an Apple watch, Fitbit, or Garmin (I love my Garmin Forerunner 55!) so you can track your progress.
Tracking your daily steps will help you stay on track with the walking challenge and keep you motivated. To find out more about setting a good daily step goal for your age and fitness level, check out our guide to Recommended Steps Per Day By Age.
30-Day Walking Challenge for Beginners
If you currently have a low activity level, try this 30-day walking challenge for beginners:
This is a 30-day walking challenge for beginners.
Days 1 to 6: Walk 2,000 steps per day.
Day 7: Rest
Days 8 to 14: Walk 3,000 steps per day
Day 15: Rest
Days 16 to 21: Walk 3,500 steps per day
Day 22: Rest
Days 23 to 29: Walk 4,000 steps per day
Day 30: Walk 5,000 steps
30-Day Walking Challenge for Intermediate Walkers
This challenge will build you up to walk 10,000 steps in a day.
If you have higher daily physical activity levels and already walk (or run) about 5,000 steps per day, try this 30-day walking challenge for intermediate-level walkers:
Days 1 to 6: Walk 6,000 steps per day.
Day 7: Rest
Days 8 to 14: Walk 7,000 steps per day
Day 15: Rest
Days 16 to 21: Walk 8,000 steps per day
Day 22: Rest
Days 23 to 29: Walk 9,000 steps per day
Day 30: Walk 10,000 steps
This challenge will help you reach 10,000 steps per day, which many people see as the gold standard for daily activity levels. Learn more about walking 10,000 steps per day and the unexpected benefits in my post I Tried 10,000 Steps Per Day for a Month.
Walking Tips from a Trainer
When you’re starting a walking program, follow these tips to meet your fitness goals:
Walk with someone. Enlist a friend, family member, or pet to walk with you for a more enjoyable experience. Making your daily walks social will help you have more fun and boost your motivation.
Set fitness goals. Set SMART goals for yourself, making sure they are Specific, Measurable, Attainable, Realistic, and Timely. Having a clear goal that is measurable and has a deadline will help you stay on track with your goals.
Give yourself a break. Taking rest days will help you stick to a healthy lifestyle long-term. Rest gives your body time to recover and your mind a mental break so you’ll be less likely to get burned out.
Aim for consistency. Everyone has days where they miss a workout, but the important thing is to get back to your workouts as soon as you can. Regular physical activity is a process that takes commitment and hard work.
When the weather is bad or it’s unsafe to walk outside, hit the treadmill for an indoor workout. Another option is to get your daily steps in by hitting a mall or large indoor store (Costco can give you 2,000 or more steps easily!).
Need a training plan to help you step up your fitness with a program designed by a certified fitness trainer? Visit the Runstreet Training Center to get started.
Follow and tag Runstreet on Instagram to share your workouts and get cheered on. Happy walking to you!
Related Posts: Tips + Benefits of Walking 2 Miles a Day, Hiking Tips for Beginners
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
