Move It Monday: Get Moving!

In our Move It Monday Holiday Challenge, there are 2 days that challenge you to get extra movement by adding an extra run or walk to your usual dog walk, or add sprints!  Today’s Move It Monday is all about fitting extra movement into your day. Here are some ideas and strategies to help you ramp up your Holiday Challenge or get extra movement ANY day.

1. Add a hill or stairs – either walk up the hill/stairs or to really push yourself try the following workout: run or walk up the hill for 10 seconds, then back down to the start. Then run up for 20 seconds, and back to the start.  Then run up for 30 seconds, and back to the start, etc.  Depending on how long the hill is, you can get up to a minute or two! This is a great cardio workout and leg exercise.

2. Add a walk to your lunch break – head out for a mid-day walk with co-workers or on your own. On top of getting extra steps in, you can clear your mind or get to know your co-workers!

3. Try Fartlek training – Swedish for “speed play” this is all about mixing up your speed!  When you’re out for your normal run, add sprints that are around 30 seconds or to a landmark (see below).  Then continue your normal run pace until you are breathing normally again. Continue this throughout your run.  Really pay attention to your breathing and heart rate on this one to know when you are recovered.

4. Sprint to landmarks – While out with Fido, give yourself a landmark to aim for about 100-200 yards ahead and run as quick as you can to that marker (light poles, stop signs, a particular car, etc.).  When you get there walk for 1-2 minutes and set a new marker.  This will keep your walks interesting since it can be different every time!

5. Try running in sand! – This is great for building up your stabilizing ankle muscles and for making your run more difficult.

What are YOUR favorite ways to incorporate extra walking or running?  Share with us!