Disclaimer: Always consult with your doctor before engaging in physical activity. Drink plenty of water and stretch before and after each session.
Goal: TIME to GET UP and MOVE! This month, we are focusing on light but effective movement to promote heart health, fresh air, and overall well-being. The whole family can join in and encourage a lifestyle of healthy living!
Remember to post your progress pictures on FB/IG with #fit2fight #united2acollective #wewintogether
Weekly Schedule:
Week 1: Establishing Routine
- Beginners: Walk 1-2 laps around the block/neighborhood 2-3 times per week.
- Intermediate: Power walk/light jog 2-3 laps around the block/neighborhood 3-5 times a week.
- Experts: Jog 4 laps, sprinting the last 10 meters, 3-5 times per week.
Bonus: Schedule free time during your day to go outside and take a mindful walk. Focus on your breathing and enjoy nature.
Week 2: Increasing Endurance
- Beginners: Aim for 2 laps per session, 3-4 times per week.
- Intermediate: Maintain power walking/light jogging but increase to 3-4 laps per session.
- Experts: Continue jogging 4 laps, incorporating an extra sprint interval mid-session.
Bonus: Incorporate gentle stretching and deep breathing exercises post-walk.
Week 3: Building Strength
- Beginners: Maintain 2 laps but try adding short bursts of brisk walking.
- Intermediate: Increase to 4 laps with brief jogging bursts.
- Experts: Increase to 5 laps, incorporating two sprint finishes.
Bonus: Try adding light bodyweight exercises (such as squats or lunges) after your walk or jog.
Week 4: Pushing Limits & Consistency
- Beginners: Walk 3 laps per session, 3-4 times per week.
- Intermediate: Power walk or light jog 4-5 laps, steady pace.
- Experts: Jog 5-6 laps with sprinting intervals at the beginning and end.
Bonus: Reflect on your progress and set goals for the next month!
Final Tips for Success:
- Stay consistent, even on days you feel less motivated.
- Listen to your body and rest as needed.
- Invite a friend or family member to join you for accountability.
- Keep a journal to track your progress.
Let's commit to moving and feeling great this February!
#StayActive #HealthyLiving
