Monday Motivation – Go for a walk!

The weather is getting better and it is time to get your butt outside and just walk!

Sometimes if I have a chart or program to follow I am much better at checking it off my list each day than if I don’t have a plan.  I like to write it directly on the calendar each month.  I love checking things off, so when I get done I feel I have accomplished something.  Make yourself accountable – walk with a friend or reward yourself each week if you have met your goals, etc.  Don’t stop, NOW is the time!


Wellmark’s Walking Works Program – Full of great tips to get you started!


More logs, activity charts and plans from Wellmark – Check out the intermediate plan too! Here is an example of a walking program.

Beginner Walking Program®

Participate in at least three walking sessions each week of the program

Week Warm Up Activity Cool Down Total Time
1 slowly 5 min briskly 5 min slowly 5 min 15 min
2 slowly 5 min briskly 7 min slowly 5 min 17 min
3 slowly 5 min briskly 9 min slowly 5 min 19 min
4 slowly 5 min briskly 11 min slowly 5 min 21 min
5 slowly 5 min briskly 13 min slowly 5 min 23 min


The goal is to get moving but what a better way to get your friends, family members and co-workers out for a community walk to benefit a cause. 

There are so many more beneficial races but here are a few.


Start! Heart Walk

Help save lives. Join a Start! Heart Walk near you. With nearly 350 events across the nation, they’re a fun way to promote healthy living and help fund the life-saving mission of the American Heart Association.

Race for the Cure

The Komen Race for the Cure Series raises significant funds and awareness for the fight against breast cancer, celebrates breast cancer survivorship, and honors those who have lost their battle with the disease.

JDRF – Walk to Cure Diabetes

As many as 3 million Americans* have type 1 diabetes, a disease most often diagnosed in childhood that strikes suddenly, lasts a lifetime, and carries the constant threat of deadly complications, including heart disease, stroke, blindness, kidney failure, and amputation. JDRF’s mission is constant: to find a cure for diabetes and its complications through the support of research. Thanks to dramatic research progress, a cure is now within our reach.
The Walk draws people together in a healthy activity for a worthy cause, raising money to help find a cure for diabetes. It’s fun for
families and builds camaraderie among company employees. Above all, it’s an event you will feel good about being a part of.