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Walking 10,000 steps a day has been shown to reduce your risk of diabetes and increase your longevity which are both concerns in people of color.
Day 1: Start with a short walk around your neighborhood.
Day 2: Increase your walk to 30 minutes.
Day 3: Take a longer walk of 45-60 minutes.
Day 4: Rest day, or try a low-impact activity such as yoga or swimming.
Day 5: Walk for 45-60 minutes.
Day 6: Walk for 30 minutes at an increased pace.
Day 7: Rest day.
Day 8: Walk for 45-60 minutes, focusing on your form.
Day 9: Walk for 30 minutes, add in some hills to increase the intensity.
Day 10: Walk for 45-60 minutes, add in some lunges or squats during your walk.
Day 11: Rest day.
Day 12: Walk for 45-60 minutes, focusing on your breathing.
Day 13: Take a shorter walk of 30 minutes and increase your speed.
Day 14: Walk for 45-60 minutes, and add in some stretching during your walk.
Day 15: Rest day.
Day 16: Walk for 45-60 minutes, maintain a steady pace throughout your walk.
Day 17: Take a shorter walk of 30 minutes, but try to add in some faster walking intervals.
Day 18: Walk for 45-60 minutes, focusing on good posture.
Day 19: Rest day.
Day 20: Walk for 45-60 minutes, incorporating strength training exercises.
Day 21: Take a shorter walk of 30 minutes and increase the intensity by walking uphill or on a treadmill with an incline.
Day 22: Walk for 45-60 minutes, focusing on your breathing.
Day 23: Rest day.
Day 24: Walk for 45-60 minutes, adding flexibility exercises during your walk.
Day 25: Take a shorter walk of 30 minutes, but walk faster.
Day 26: Walk for 45-60 minutes, focusing on proper posture.
Day 27: Rest day.
Day 28: Walk for 45-60 minutes, adding in some intervals training.
Day 29: Walk for 30 minutes, increase intensity by walking uphill or on a treadmill with an incline.
Day 30: Yay! Celebrate today with a 60 minute walk, focus on how far you’ve come.
#myjam I love to walk while listening to podcasts my current fav is the Doctor Nurse.
References:
https://www.medscape.com/viewarticle/983704?src=WNL_mdpls_221111_mscpedit_fmed&uac=440732AG&spon=34&impID=4855758