Colorful buds are popping on the trees, the sun is peeking through the clouds and warmer temperatures are luring us outdoors. We’re channeling that energy of fresh starts to move us through the month! What better way to take advantage of the spring season then to set a walking streak goal?
Walking streaks — or walking for a set number of days consecutively — have been a popular motivational goal for the Start TODAY community. Members report improved mental health, better sleep, and weight loss from making a daily walk non-negotiable.
Especially if you’ve found it difficult to stay motivated to exercise consistently, starting with an accessible, low-impact form of movement that can be done anywhere is a great way to ease into it.
By the end of the month, you’ll have the momentum of a 30-day streak under your belt to propel you forward. For many people in our community these one-month challenges have turned into streaks of a year (or more!). Who knows what it may inspire you to accomplish?
Download the Start TODAY app to track your daily steps, plus get motivational walking podcasts and indoor walking routines to ensure you get your walks in no matter the weather.
>>Download the 30-day walking streak calendar here
Cross-Training for Walkers: Strength and Stretch Plan
For those who already have a consistent walking habit — or beginners who are looking for a challenge — we’ve created a companion strength and stretch plan to take things to the next level.
Cross training — or incorporating a variety of exercise modalities into your routine — will up your walking game for a few reasons. Not only does it help your body move more efficiently, but it improves posture, speed and endurance and helps your body recover from a walking workout, reducing your risk of injury.
>>Download the 30-day strength & stretch calendar here
Strength for Walkers: 3x/week
TODAY Fitness Contributor and Start TODAY trainer Stephanie Mansour recommends strength training every other day to give your muscles time to repair. “If you are brand new to strength training, you can start with just one day a week and still feel an improvement in your strength,” she says. “By strengthening the legs and the core, you’re training your body to walk faster or further by building the muscles that help you to take each step.” She recommends simple bodyweight exercises like squats, leg lifts and lunges, and Pilates-inspired core exercises like abdominal crunches or bridges. Try Mansour’s 5-Minute Pilates-Inspired Core Workout that targets the deepest ab muscles.
Stretching for Walkers: Daily
“Everyday movement, as well as being sedentary, can cause your muscles to shorten and tighten over time. A daily stretch routine, whether it’s 5 minutes in the morning or after a workout, will improve flexibility and help you to breathe better, move better and even have less pain.”
When it comes to walking, improving flexibility can “allow your body to more more swiftly, as well as provide relief to the muscles that are working to keep you moving,” says Mansour. “Stretching the muscles of the lower body, like the hip flexors, calves, quads, and hamstrings, as well as strengthening those same muscles and the core helps you to walk with more ease. Stretching the upper body helps you to have better posture while you’re walking.”
Bookending your walk with a warmup and cooldown stretch is a great way to ensure you’re working on flexibility daily. Mansour also suggests a short dynamic stretch in the morning to help wake the body up or a static stretch before bed to help calm your body and prepare for rest.
Get the full 30-day workout plan with unique workouts sent to you daily — plus healthy spring recipes and mindfulness tools — in the Start TODAY app!
Fitness contributor Stephanie Mansour’s go-to weeknight meal is a stir-fry with lots of veggies and chicken. 3 Diet Tips to Fuel Your Walking Routine
Dietitian Natalie Rizzo shares a few simple habits that will fuel your walks, support muscle growth, and make healthy eating another streak you can celebrate at the end of the month.
Stay on top of hydration. As the weather warms up and more walks move outdoors, it’s easy to underestimate how much fluid your body needs. Even low- to moderate-intensity activity like walking increases fluid losses. To stay hydrated, aim to drink water consistently throughout the day, not just during your walk. If you tend to forget, try keeping a reusable water bottle within arm’s reach, setting reminders on your phone or pairing hydration with daily habits like meals and snacks. If plain water feels boring, you can “upgrade” it by adding sliced citrus, berries or fresh herbs like mint.Use snacks as an opportunity to add protein. Snacks aren’t just a way to curb hunger, they’re also a great chance to support muscle recovery and stay satisfied between meals. Including a source of protein can help repair muscles after activity and keep your energy levels steady throughout the day. Simple, protein-rich snack ideas include roasted or frozen edamame, cottage cheese, a handful of almonds or a hard-boiled egg. Pairing protein with a carbohydrate, like fruit with nuts or crackers with cottage cheese, can give your body an extra boost, especially if you’re eating after a walk.Stick with meals you know and enjoy. You don’t need to reinvent your routine to eat well. In fact, keeping meals simple and familiar can make it easier to stay consistent. Focus on go-to dishes you already enjoy and build them into your weekly plan. For example, a quick stir-fry can come together with frozen vegetables, a whole grain like rice and whatever protein you have on hand, such as chicken or tofu. Having a few easy, reliable meals in rotation can take the guesswork out of eating and help you stay motivated to keep up with your weekly meal plan. Mansour shared her 20-minute Stir Fry Recipe that’s a go-to on busy weeknights and can be customized with whatever you have in the fridge!
