Incorporate More Walking Into Your Schedule (Plus Walking Challenge Giveaway)

There are numerous benefits of taking a walk, however taking just one walk won’t yield the benefits like making a daily habit of walking more.

Walking is by far one of the best forms of exercise for persons of any age. The benefits of taking a walk range from strengthening your heart by getting your blood pumping, the opportunity for fresh air, getting natural vitamin D from the sun, improving your mood and sense of well-being, providing you with increased energy, lowering your blood pressure, maintaining your functional mobility, strengthening your muscles and weight loss.

It’s fairly easy to incorporate more walking into your schedule as generally you can walk just about anywhere and there is no specialized equipment required. Even if you use a wheelchair to mobilize, going for a walk or a roll (whichever you call it) is beneficial to your health.

Here are 10 easy ways to incorporate more walking into your schedule:

  1. Park just once while doing your errands. Since moving to the country I have developed a routine to group my errands by the location I am headed to. I park once in a central location and I walk from location to location completing my errands. This gives me ample opportunity to enjoy walking, plus it saves a little bit of fuel and wear and tear on my vehicle.
  2. Take the stairs instead of elevators or escalators. Sure it’s convenient and fast to take the elevator or the escalator but you limit the number of steps you can achieve in a day by taking the easy route. Opt to change your habits and take the stairs instead. I don’t often run across elevators and escalators on my daily routine, however, I steer clear and take the stairs whenever possible to get my heart pumping and my legs moving.
  3. Park at the back of the parking lot when you go to work, go shopping or head out to other public venues. This is one of my favourite small changes that can be made to take more steps in a day. Try parking further and further away from entrances of the venues you visit until you are parking at the back of the lot.
  4. If you take the subway or the bus, try getting off one stop earlier than your regular stop. This is a great way to get fresh air and help you achieve your daily stepping goal.
  5. Find a walking buddy to go out with after dinner or before breakfast each day. I find that walking is more motivating if you have a friend to walk with and talk with. Or in my case, I have 2 dogs that keep me motivated to walk multiple times a day and they keep me on my toes too!
  6. Forget taking short cuts. I like to take the longest route when walking. Forget shaving time or distance off your walk by cutting through the cat walk or park. Walk around to get the most benefit from your walk.
  7. Never sit still. When talking on the phone, pace around the room and stay active.
  8. Don’t send that email. Take a walk to your co-workers desk instead of sending an email. Not only will you get walking more, you will also get a good stretch and take an eye break, which is recommended every 30-60 minutes in sedentary type jobs.
  9. Take the long way to your mailbox. If you get home mail delivery, take a lap around your property before collecting your mail to get more steps. If your mail is delivered to a community super box, why not take a walk there instead. However, if it’s too far to walk, then drive close to it and park a little ways away, then walk to collect your mail.
  10. Track your steps. Use a wearable fitness device or a smartphone app like Carrot Rewards to track your daily stepping activity. The best thing about Carrot Rewards is they are giving you the chance to earn loyalty rewards like SCENE, Petro Points and Aeroplan rewards for using the app and achieving your walking goals.

person walking up the stairs Walking Challenge Giveaway Details It takes a minimum of 21 days to form a new habit, so the giveaway will run from Monday May 1, 2017 to May 21, 2017. The giveaway is open to all Canadians 18+ excluding Quebec. How to enter:

  • First set a walking goal for yourself: Do you want to walk for a set number of minutes each day? Would you rather set a goal with a specific number of steps?
  • Leave a comment below stating: “I’m up for the walking challenge; and have set a goal to complete (enter the number of steps or number of minutes) each day.” This is your entry into the grand prize draw. Make sure you complete the entry in the contest widget too!
  • Return every day, comment with how you did AND answer the daily question: Tell me if you reached your daily goal and answer the question to gain two entries into the weekly draw and grand prize draw.

Prizes to win: There will be 1 grand prize and 3 weekly prizes to win. The prizes include: Weekly Prizes: There will be one randomly selected winner each week who will receive a $10 iTunes e-gift card. Grand Prize: There will be one randomly selected winner on May 22, 2017 who will win a movie ticket package for 4 and a $20 Cineplex Entertainment gift card for concession purchases.

 

GIVEAWAY WINNERS

Week 1 winner: Andrea ($10 iTunes gift card)
Week 2 winner: Julie F. ($10 iTunes gift card)
Week 3 winner: Allie F. ($10 iTunes gift card)
Grand prize winner: Betty S. (4 Cineplex Passes + $20 Cineplex Gift Card)

I hope you have fun and good luck!

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92 thoughts on “Incorporate More Walking Into Your Schedule (Plus Walking Challenge Giveaway)

  • April 25, 2017 at 5:45 pm
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    I’m up for a walking challenge and have set a step goal of 5000 steps a day

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  • April 25, 2017 at 7:31 pm
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    “I’m up for the walking challenge; and have set a goal to complete 7000 each day.”

    I am so thankful I read this. I need to get my butt moving. Thanks for the motivation. 😉

    Reply
  • April 26, 2017 at 12:17 am
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    I already walk and according to my fitbitzip I do 22km each day. I look forward to seeing what the average is that other people do (this is walking to work and back and my work day) I’m 52 but overweight and can’t wait for it to quit snowing so that I can walk all day long lol

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  • April 27, 2017 at 1:32 pm
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    I’m up for the walking challenge; and have set a goal to complete 45 minutes each day.

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  • May 1, 2017 at 9:16 am
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    I’m up for the walking challenge; and have set a goal to complete 8,000 steps each day

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  • May 1, 2017 at 9:18 am
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    I have taken part in a few weekly challenges with my Fitbit friends

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  • May 1, 2017 at 9:29 am
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    No, I have never participated in a walking challenge before.

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  • May 1, 2017 at 3:46 pm
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    “I’m up for the walking challenge; and have set a goal to complete 12500 steps each day.”

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  • May 1, 2017 at 3:49 pm
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    I have taken several challenges with my friends we especially like our weekend walks

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  • May 1, 2017 at 4:17 pm
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    I like these ideas. I find I walk a lot simply because I live closeby to shops and don’t have a vehicle.

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  • May 2, 2017 at 8:04 am
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    I always do my walking outside and listen to Mother Nature but if I was on a treadmill I would listen to Pink Floyd!

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  • May 2, 2017 at 10:13 am
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    I always listen to my playlist of new country when walking outside!

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  • May 2, 2017 at 2:07 pm
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    I’m up for the walking challenge; and have set a goal to complete 10,000 steps each day.

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  • May 2, 2017 at 2:08 pm
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    No I have never participated in a walking challenge before.

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  • May 2, 2017 at 2:09 pm
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    Day 2: Pop music motivates me!

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  • May 2, 2017 at 4:41 pm
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    I’m up for the walking challenge and have set a goal to complete 6000 steps a day!

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  • May 2, 2017 at 9:17 pm
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    I love listening to Beach Boys songs, sing along in my head and walk endlessly

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  • May 3, 2017 at 1:02 am
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    I’m up for the walking challenge; and have set a goal to complete 7500 each day.

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  • May 3, 2017 at 8:37 am
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    I track my steps using my Fitbit

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  • May 3, 2017 at 8:38 am
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    I reached my daily goal despite the rain!

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  • May 3, 2017 at 11:31 am
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    I try and do 30 minutes every single day!

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  • May 3, 2017 at 3:24 pm
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    ‘m up for the walking challenge; and have set a goal to complete 20 minutes of walking each day

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  • May 3, 2017 at 3:27 pm
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    I don’t have an activity tracker so I walk for a track the minutes I spend walking.

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  • May 4, 2017 at 9:26 am
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    I exceeded my daily goal, I have signed up for Carrot rewards, it is another incentive to get my steps in!

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  • May 4, 2017 at 1:23 pm
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    I have never heard of Carrot Rewards before!

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  • May 4, 2017 at 2:25 pm
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    i have carrot app installed and earning scene points!

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  • May 4, 2017 at 2:31 pm
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    I’m up for the walking challenge; and have set a goal to complete 4000 steps each day!

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  • May 5, 2017 at 5:43 am
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    I have the app for surveys but not for walking tracking

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  • May 5, 2017 at 5:48 am
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    I’m up for the walking challenge and hope to walk 30 mins per day…..my puppy is participating too!

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  • May 5, 2017 at 5:49 am
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    This is my first walking challenge and it comes at a perfect time!!

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  • May 5, 2017 at 5:52 am
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    I love music that makes me want to dance!

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  • May 5, 2017 at 5:53 am
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    I wish I had a Fitbit or something similar but can’t afford one yet!!

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  • May 5, 2017 at 5:56 am
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    Carrot rewards sound great BUT I’m disappointed because not available in Manitoba!

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  • May 5, 2017 at 5:57 am
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    I prefer to walk outside especially after long winters!

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  • May 5, 2017 at 7:52 am
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    Definally outdoors. But on rainy days I go to our local arena. They have a indoor track.

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  • May 5, 2017 at 9:17 am
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    I managed to beat the rain yesterday and get my steps in, I prefer walking outdoors but on really nasty days I walk around our local mall

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  • May 5, 2017 at 5:24 pm
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    No. I’ve never heard of Carrot Rewards, so I haven’t joined.

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  • May 5, 2017 at 5:24 pm
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    I prefer indoors, on my treadmill. No distractions.

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  • May 6, 2017 at 7:42 am
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    I prefer to power walk, I hit my daily goal

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  • May 6, 2017 at 3:42 pm
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    May 5: I like to walk both indoor and outdoors but my answer will be indoors because weather will never be a problem!

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  • May 6, 2017 at 3:42 pm
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    May 6: I prefer a leisurely walk because it’s not as tiring!

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  • May 7, 2017 at 10:23 am
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    Ar minimum 10,000 steps/day!

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  • May 7, 2017 at 10:51 am
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    I was in the hospital so I wasn’t allowed to meet my daily goals but am usually just short of my daily goal 🙂

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  • May 7, 2017 at 10:52 am
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    I prefer a power walk!

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  • May 7, 2017 at 11:54 am
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    May 7: I felt good about this week and ready for week 2!

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  • May 7, 2017 at 12:01 pm
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    At this stage in my fitness routine, I’m more in tune with a leisurely walk.

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  • May 7, 2017 at 12:04 pm
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    Bring on week 2!! I’m ready.

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  • May 7, 2017 at 12:41 pm
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    I did not meet my goals. 🙁 Starting fresh again tomorrow. I feel alot better tho!

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  • May 7, 2017 at 10:16 pm
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    I prefer leisurely walks….unless I’m late!!

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  • May 8, 2017 at 9:19 pm
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    I would like to complete 5000 steps a day.

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  • May 8, 2017 at 9:19 pm
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    I have never tried Nordic Walking.

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  • May 11, 2017 at 5:38 am
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    I try and go for walks in the morning when my son is in school!

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  • May 11, 2017 at 6:30 am
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    I do as much walking as possible during the day rather than all at once.

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  • May 11, 2017 at 11:05 am
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    I normally go for a long walk early in the morning

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  • May 11, 2017 at 11:06 am
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    I carry on like a trooper as so far I have not missed one day!

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  • May 12, 2017 at 12:21 am
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    I wish I could say nothing gets in the way but I don’t like the cold!
    Although just cleaning & chasing kids…I get my daily exercise!

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  • May 12, 2017 at 9:55 am
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    I usually walk more during the week as I go out on my own, at the weekend hubby comes with me so I cannot walk as fast as I would on my own!

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  • May 12, 2017 at 10:05 am
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    I’m the opposite to reach my goals. I have more time on the weekend.

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  • May 13, 2017 at 9:49 am
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    ‘I’m up for the walking challenge; and have set a goal to complete 10K steps each day

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  • May 13, 2017 at 10:05 am
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    Same easier on the weekdays. Kids are in school!

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  • May 14, 2017 at 6:27 am
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    I had a small set back earlier the week but iam back on track. Happy Mothers day!

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  • May 14, 2017 at 9:12 am
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    I just started but reached the goal yesterday

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  • May 14, 2017 at 10:31 am
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    I have done really well this weekend as we got up both days really early and went out first thing, this morning was glorious as there was not a cloud in the sky at 7:30 and the birds were singing their little hearts out!

    Reply
  • May 15, 2017 at 9:19 am
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    I do not have a four legged walking companion

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  • May 15, 2017 at 1:23 pm
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    I dont have a dog to join me, no

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  • May 16, 2017 at 8:00 am
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    It was so beautiful yesterday that I went out for two long walks and doubled my steps!

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  • May 16, 2017 at 8:19 am
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    Ive been tracking my steps to keep me motivated

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  • May 16, 2017 at 1:58 pm
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    May 15 Q: No I don’t have any pets

    Reply
  • Pingback: Winner Announcement For The Walking Challenge Giveaway | Freebies Deals And Rewards

  • May 17, 2017 at 12:17 pm
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    I usually get new running shoes when my old ones are no longer comfy

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  • May 17, 2017 at 1:19 pm
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    I’m up for the walking challenge; and have set a goal to complete 30 minutes each day.

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  • May 17, 2017 at 5:27 pm
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    I purchase new running shoes when i can feel the insole wearing out.

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  • May 17, 2017 at 5:30 pm
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    We have a pug, Dexter, who gets us out walking.

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  • May 17, 2017 at 5:34 pm
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    I get really sore if it is cold out so i don’t walk outside on those days.

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  • May 17, 2017 at 6:07 pm
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    I change my shoes when I find my feet start to hurt

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  • May 17, 2017 at 7:40 pm
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    My legs have been bothering me so I didn’t meet my goal today.

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  • May 18, 2017 at 12:48 am
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    I wish I could buy new shoes whenever but my kids come first and that doesn’t leave much (if anything) left for me!

    Reply
  • May 18, 2017 at 12:49 am
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    I have NOT walked for charity since being in school and participating in Terry Fox Runs!

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  • May 18, 2017 at 3:23 am
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    I have participated in charity walks.

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  • May 18, 2017 at 6:28 am
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    I know its time to change my shoes when my right ankle starts to bother me because I am starting to lean on that side. I know how important it is to change my shoes and I advise everyone to do it

    Reply
  • May 18, 2017 at 6:30 am
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    I don’t personally have a dog, but I walk with many friends that do and I love it.

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  • May 18, 2017 at 6:31 am
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    I have walked in a charity walk, but need to get back into it again. I always sponsor my friend that walk

    Reply
  • May 18, 2017 at 11:37 am
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    ‘I’m up for the walking challenge; and have set a goal to complete 11000 steps each day

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  • May 18, 2017 at 4:02 pm
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    I have done one charity walk for multiple sclerosis & one for autism!

    Reply
  • May 19, 2017 at 7:04 am
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    I have some hikes planned for the long weekend to get my steps in!

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  • May 19, 2017 at 9:08 am
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    ‘I’m up for the walking challenge; and have set a goal to complete 10 000 steps each day.’

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  • May 19, 2017 at 1:58 pm
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    Had a great sunrise walk this morning it was awesome

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  • May 20, 2017 at 1:55 am
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    Thanks for the great contest. It has really encouraged me to get more active. We have some hikes planned for this weekend.

    Reply
  • May 20, 2017 at 7:05 pm
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    I’m up for the walking challenge; and have set a goal to complete 5000

    Reply

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