Route 66 Team Challenge

The WalkND Route 66 Team Challenge is a virtual walk from Chicago, IL, to Los Angeles, CA along the famous Route 66 Highway (Total: 2, 450 miles – 4,900,000 steps). Teams of 5-8 people will track their steps every day and report their total step count to walknd@nd.edu every Monday. The WalkND blog will track each teams progress across a map of Route 66 and highlight fun and interesting stops along the way. Prizes and giveaways will be awarded throughout the challenge. Don’t have a team to join? A ‘free agency’ program will be available for people who may not have a team to join. Email walknd@nd.edu to be assigned to a team. Every team who completes the challenge before May 27 (Memorial Day) will be entered to win our grand prize raffle, a $100 gift certificate to Metro Run & Walk. CLICK HERE for more information and to sign up your team today.

Week #4 Healthy Habits Challenge

This is Week #4 of the Healthy Habits Challenge

Feb 4-Feb 10: Maintain habit #1, #2 & #3 and Perform at least 2 days of resistance training each week. Scoring: Award yourself 5 points for each session of resistance training you complete. Subtract 5 points if you do not complete a session of resistance training.

  • Adults should wait at least 48 hours between resistance training sessions.
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
  • Two to four sets of each exercise will help adults improve strength and power.
  • Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.

Walk into the New Year

Make walking a habit this year. Check out these tips to make walking a habit: Schedule it, get a buddy, add some fun, keep track, and reward yourself.

GET READY for the WalkND Healthy Habits Challenge: Establish healthy fitness habits* every week between Jan 14-Feb 14. Award yourself points every time you perform a habit and lose points every time you don’t. Points are tallied at the end of each week.  Post your score on WalkND’s blog for your chance to win our weekly t-shirt giveaway.

Week #1: Wear your pedometer every day and record your daily step count
Week #2: Walk at least 10,000 steps every day
Week #3: Perform 30 minutes of moderate physical activity every day
Week #4: Perform at least 2 days of resistance training each week
Week #5: Perform flexibility exercises at least two days each week

*Habits are based on American College of Sports Medicine (ACSM) exercise recommendations for adults.

January Volunteer Opportunities

WALK-A-DOG

The Humane Society of St. Joseph County is looking for dedicated volunteers to socialize and exercise animals, help with weekend adoption events, participate in Pet Therapy nursing home visits, fundraising and much, much more.

If you are interested in volunteering, please sign up for a volunteer training session on Friday, January 11 @ 5pm. Email Genny Carlson at sjhumane@comcast.net with your name, email address, and phone number to sign up. Contact walknd@nd.edu for more information on how to get involved.

Check out the Humane Society’s January Volunteer OpportunitiesEmail the Outreach Coordinator at sjhumane@comcast.net to help animals in need this new year.

Fight Cold & Flu with WALKING

Did you know that moderate exercise, such as walking, helps fight cold and flu? “Research shows moderate amounts of aerobic exercise such as jogging, brisk walking and cycling during the cold and flu season boost the body’s defenses against viruses and bacteria.” Click here to read more.

Weekly Challenge: Make sure you’re exercising 30 minutes, three or four times a week, over the winter break to help fight cold and flu this season. Tell us how you plan to fit exercise in during the holiday season by commenting on this post for your chance to win our weekly t-shirt giveaway.

Weekly Challenge: Winterize Your Workout

Winter can be a challenging time to stick to your usual exercise routine. Check out these tips to winterize your walking workout:

  • Allow at least 10 minutes to warm up. When it’s cold, your heart and muscles need more time to get ready.
  • Wear a scarf or mask loosely over your nose and mouth to prevent the sting of icy cold air when you inhale.
  • Buy an inexpensive pair of ski or walking poles to help keep your balance.
  • Take your workout indoors. Try walking on an indoor track or treadmill (Click to read more about treadmill boredom busters.)

 

Weekly Challenge: Don’t let the cold weather stop you, take your workout inside this week and continue to shoot for 10,000 steps a day. Reply to this post and tell us what you did to winterize your workout for your chance to win our weekly t-shirt giveaway.

Host a Walking Meeting

The walking meeting can break up a workday, help people stay fit, and make for
a more joyful working community.  Read more about the benefits of a walking meeting.

Walking Meetings offer:

  • Physical activity that fits into the day
  • Energized and more alert participants
  • Different environments to inspire new ideas
  • Time outdoors, in nature, and with fresh air and light
  • Improved physical and mental well-being
  • Walking and talking side by side cuts through hierarchical and status distinctions and sets people at ease
  • Enhanced relationship building
  • Creativity and new solutions
  • Enhanced group identity and strengthened team spirit
  • Meetings that no longer feel like a waste of time

Read the Guide to Walking Meetings and rethink your next meeting.