If You Walk Every Day, Here Are 2 Other Things You Should Do Also

Colorful buds are appearing on the trees, the sun is peeking through the clouds and the warmer air is beckoning us outside. We’re channeling fresh energy to propel us through the month! What better way to take advantage of spring then set a walking streak goal?

Walking streaks – or walking for several sets of days consecutively – has become a popular motivational goal for the Start TODAY community. Members report improved mental health, better sleep, and weight loss from making daily walks non-negotiable.

Especially if you have a hard time staying motivated to exercise consistently, starting with accessible, low-impact forms of movement that can be done anywhere is a great way to make it easier.

By the end of the month, you’ll have a 30-day momentum streak under your belt to propel you forward. For many people in our community, this one month challenge has turned into a year (or more!) streak. Who knows what might inspire you to accomplish?

Download the Start TODAY app to track your steps throughout the day, and get motivational walking podcasts and indoor walking routines to make sure you can walk no matter the weather.

>>Download the 30-day streak calendar here

Cross-Training for Walkers: Strength and Stretch Plan

For those who already have a consistent walking habit – or beginners looking for a challenge – we’ve created a companion power and stretch plan to take things to the next level.

Cross-training – or incorporating a variety of exercise modalities into your routine – will improve your walking game for a number of reasons. Not only does it help your body work more efficiently, it also improves posture, speed and endurance and helps your body recover from walking exercises, 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’re new to strength training, you can start with just one day a week and still feel an increase in your strength,” she says. “By strengthening the legs and core, you train your body to walk faster or farther by building the muscles that help you take each step.” He 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

“Daily movement, as well as being sedentary, can cause your muscles to shorten and tighten over time. A daily stretching routine, whether it’s 5 minutes in the morning or after a workout, will increase flexibility and help you to breathe better, move better and even less pain.”

When it comes to walking, increasing flexibility can “allow your body to move more swiftly, as well as provide relief to the muscles that work to keep you moving,” says Mansour. “Stretching the muscles of the lower body, like hip flexors, calves, quads, and hamstrings, as well as strengthening those muscles and the core helps you to walk more easily. Stretching the upper body helps you to have a better posture while you walk.”

Bookending your walk with a warmup and cooldown stretch is a great way to make sure you’re working on flexibility every day. Mansour also recommends 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 a complete 30-day workout plan with unique exercises sent to you every day – plus healthy spring recipes and mindfulness tools – in the Start app TODAY!

3 Diet Tips to Improve Your Walking Routine

Dietitian Natalie Rizzo shares some simple habits that will get you moving, support muscle growth, and make healthy eating something you can celebrate at the end of the month.

1. Stay on top of hydration. As the weather heats up and more people step outside, it’s easy to underestimate how much fluid your body needs. Even low to moderate intensity activities such as walking increase fluid loss. To stay hydrated, aim to drink water consistently throughout the day, not just when walking. If you tend to forget, try keeping a reusable water bottle within arm’s reach, set a reminder on your phone or pair hydration with daily habits like meals and snacks. If plain water feels boring, you can “enhance” it by adding sliced ​​oranges, berries or fresh herbs like mint.
2. Use snacks as an opportunity to add protein. Snacks are not only a way to prevent hunger, they are also a great opportunity to support muscle recovery and keep you 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 baked or frozen edamame, cottage cheese, a handful of almonds or a hard-boiled egg. Pairing protein with carbohydrates, such as fruit and nuts or crackers and cottage cheese, can give your body an extra boost, especially if you eat it after a walk.
3. Stick with the foods you know and enjoy. You don’t need to reinvent your eating routine either. In fact, keeping meals simple and familiar can make it easier to stay consistent. Focus on the foods you already enjoy and build them into your weekly plan. For example, a quick stir-fry can come with frozen vegetables, whole grains like rice and whatever protein you have on hand, such as chicken or tofu. Having a few easy and reliable meals in rotation can take the thinking out of meals and help you stay motivated to stick to your weekly meal plan. Mansour shares her 20-minute Fry Recipe that is perfect for busy weeknights and can be customized with whatever you have in the fridge!