Active Low-Carber Forums - March 2024 31-Day Walking Challenge

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March 2024 31-Day Walking Challenge

This is the Walking Challenge for March 2024

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.

Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories, and make your heart healthier.

Set a monthly goal and post your steps daily. Setting a specific goal will make sure that you stay accountable and get enough walking in to make a difference.

You can use a Fitbit or a pedometer app on your mobile phone, for example, to track your daily steps or the distance of your workouts.

Quote:

9 science-based benefits of walking:

Lowers blood sugar
Lowers triglycerides
Reduces inflammation
Boosts blood flow to the brain
Reduces/prevents back pain
Strengthens bones and muscles
Strengthens the heart
Improves mood
Burns calories

Got 5 minutes? 3 quick in-home walks from Leslie Sansone:

🚶🏼‍ 🚶🏼‍ 🚶🏼‍ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️

Step goal for March: 400,000

01 - 14,057 steps - 385,943

March Goal: 250,000

Date * Steps * Remaining for goal
- 01 --- 5685 ---- 244,315

March Step Goal
310,000
(10,000/day)

01 - 5819 - 304,181

March On Goal 175,000 Steps

Day 1……4,490 steps / 170,510 to go!

MARCH STEP GOAL

Mar 1 -- 19,672 steps -- 19,672 total

March Target: 170,500 steps
average: 5,500/day .... (rounded up/down to nearest 50)

01 .... 8,700 .... 161,800 to go

Step goal for March: 400,000

01 - 14,057 steps - 385,943
02 - 11,355 steps - 374,588 to go

March Goal: 250,000

Date * Steps * Remaining for goal
- 01 --- 5685 ----- 244,315
- 02 --- 3237 ----- 241,078

March Step Goal
310,000
(10,000/day)

01 - 5819 - 304,181
02 - 10,542 - 293,639

March On Goal 175,000 Steps

Day 1……4,490 steps / 170,510 to go!
Day 2……3,270 steps / 166,240 to go!

March Goal: 250,000

Date * Steps * Remaining for goal
- 01 --- 5685 ----- 244,315
- 02 --- 3237 ----- 241,078
- 03 --- 6355 ----- 234,723

Step goal for March: 400,000

01 - 14,057 steps - 385,943
02 - 11,355 steps - 374,588
03 - 30,503 steps - 344,085 to go

March Step Goal
310,000
(10,000/day)

01 - 5819 - 304,181
02 - 10,542 - 293,639
03 - 10,596 - 283,043

MARCH STEP GOAL 450,000

Mar 1 -- 19,672 steps -- 19,672 total
Mar 2 -- 03,744 steps -- 23,416 total
Mar 3 -- 20,807 steps -- 44,223 total

March On Goal 175,000 Steps

Day 1……4,490 steps / 170,510 to go!
Day 2……3,270 steps / 166,240 to go!
Day 3……5,240 steps / 161,000 to go!

March Target: 170,500 steps
average: 5,500/day .... (rounded up/down to nearest 50)

01 .... 8,700 .... 161,800
02 .... 2,800 .... 159,000
03 .... 8,350 .... 150,650 to go

March Goal: 250,000

Date * Steps * Remaining for goal
- 01 --- 5685 ----- 244,315
- 02 --- 3237 ----- 241,078
- 03 --- 6355 ----- 234,723
- 04 - 10,010 ----- 224,713

Step goal for March: 400,000

01 - 14,057 steps - 385,943
02 - 11,355 steps - 374,588
03 - 30,503 steps - 344,085
04 - 13,265 steps - 330,820 to go

March Step Goal
310,000
(10,000/day)

01 - 5819 - 304,181
02 - 10,542 - 293,639
03 - 10,596 - 283,043
04 - 7,422 - 275,621

MARCH STEP GOAL 450,000

Mar 1 -- 19,672 steps -- 19,672 total
Mar 2 -- 03,744 steps -- 23,416 total
Mar 3 -- 20,807 steps -- 44,223 total
Mar 4 -- 19,652 steps -- 63,875 total steps

March On Goal 175,000 Steps

Day 1……4,490 steps / 170,510 to go!
Day 2……3,270 steps / 166,240 to go!
Day 3……5,240 steps / 161,000 to go!
Day 4……4,860 steps / 156,140 to go!

March Target: 170,500 steps
average: 5,500/day .... (rounded up/down to nearest 50)

01 .... 8,700 .... 161,800
02 .... 2,800 .... 159,000
03 .... 8,350 .... 150,650
04 .... 3,750 .... 146,900 to go

March Goal: 250,000

Date * Steps * Remaining for goal
- 01 --- 5685 ----- 244,315
- 02 --- 3237 ----- 241,078
- 03 --- 6355 ----- 234,723
- 04 - 10,010 ----- 224,713
- 05 - 10,128 ----- 214,585

Step goal for March: 400,000

01 - 14,057 steps - 385,943
02 - 11,355 steps - 374,588
03 - 30,503 steps - 344,085
04 - 13,265 steps - 330,820
05 - 16,643 steps - 314,177 to go

MARCH STEP GOAL 450,000

Mar 1 -- 19,672 steps -- 19,672 total
Mar 2 -- 03,744 steps -- 23,416 total
Mar 3 -- 20,807 steps -- 44,223 total
Mar 4 -- 19,652 steps -- 63,875 total steps
Mar 5 -- 17,715 steps -- 81,590 total steps

March Step Goal
310,000
(10,000/day)

01 - 5,819 - 304,181
02 - 10,542 - 293,639
03 - 10,596 - 283,043
04 - 7,422 - 275,621
05 - 10,802 - 264,819

March On Goal 175,000 Steps

Day 1……4,490 steps / 170,510 to go!
Day 2……3,270 steps / 166,240 to go!
Day 3……5,240 steps / 161,000 to go!
Day 4……4,860 steps / 156,140 to go!
Day 5……3,340 steps / 152,800 to go!

Quote:

Walking 10,000 steps a day cuts risk of early death by 40pc, study shows

The more active we are, the more we can reduce the threat of illnesses such as cancer and heart disease, says charity

Walking 10,000 steps a day is enough to lower the risk of early death by almost 40 per cent – even if the rest of the time is spent on the sofa, research shows.

Studies have found that those who spend a lot of time sitting while awake, such as at their desks or watching TV, are more likely to suffer an early death and develop heart disease.

But, until now, it has been unclear whether walking can offset the effects of sitting for most of the day.

For the study, experts led by the University of Sydney used UK Biobank data from 72,174 people who were aged about 61.

They all wore an accelerometer device on their wrist for seven days to measure exercise levels.

The findings, published in the British Journal of Sports Medicine, showed that anything beyond 2,200 steps a day was enough to make some difference to heart health and mortality.

Those managing 4,000 steps a day cut their risk of early death by 20 per cent.

The best results were among those achieving between 9,000 and 10,000 steps daily, who cut their risk of premature death by 39 per cent. This group also reduced their risk of heart attacks and strokes by 21 per cent, the research found. Gains were achieved regardless of how much remaining time was sedentary.

The seven-year study found that any steps over the reference level of 2,200 daily was associated with lower mortality and lower risk of cardiovascular events, such as heart attacks, regardless of how active the rest of the day was.

The median daily step count for participants was 6,222 steps a day, with 10.6 hours spent sedentary.

Over an average 6.9 years’ follow-up, 1,633 deaths and 6190 cardiovascular events such as heart attacks occurred.

Matt Lambert, health information and promotion manager at the World Cancer Research Fund, said the study showed the “more active we are, the more we can reduce the risk of common diseases such as cancer and heart disease”.

He added: “What is particularly reassuring in this study, is that for those people with busy lives who find the 10,000 steps figure unobtainable, a significant health benefit was seen in those doing between 4,000 and 5,000 steps a day.”

A second study, published in the Journal of Neurology, Neurosurgery and Psychiatry, found even low levels of exercise can help cut the risk of stroke.

‘Stay active for heart health’

Julie Ward, senior cardiac nurse at the British Heart Foundation, said: “We know that daily physical activity is essential to help maintain a healthy lifestyle and reduce your risk of developing heart conditions and your risk of stroke.

“These hopeful new studies show us that every single step towards making it to 10,000 steps a day counts to reducing risk of death and heart disease. Even low levels of activity can reduce the risk of stroke.

“We encourage everyone to stay active for their heart and circulatory health by doing 150 minutes of moderate exercise a week.

“This can be any activity that fits into your lifestyle, such as taking regular walking breaks away from your computer screen, going to the gym, enjoying exercise classes, or even getting off the bus one stop earlier to get more steps in.”

https://www.telegraph.co.uk/news/20...-death-by-40pc/

March Goal: 250,000

Date * Steps * Remaining for goal
- 01 --- 5685 ----- 244,315
- 02 --- 3237 ----- 241,078
- 03 --- 6355 ----- 234,723
- 04 - 10,010 ----- 224,713
- 05 - 10,128 ----- 214,585
- 06 --- 8682 ----- 205,903