Walking and Fiber
Let’s get moving!
When thinking about a May challenge I knew that walking would be first. It has been so important to my health journey and we are built to walk. Our bodies function better when we walk. Walking offers numerous physical and mental health benefits, including improving cardiovascular health, weight management, bone and muscle strength, and mental well-being.
The other focus is something that I have been working on making sure I’m getting adequate fiber. Consuming fiber helps protect against certain diseases such as diabetes, heart disease, type 2 diabetes, and some forms of cancer according to this Women’s Health Magazine article. It also plays a role in weight management and is necessary move waste through our digestive system. On average Americans get only 10 to 15 grams of fiber per day according to research. This is well below the recommended USDA-recommended for women, of 23 to 28 grams of fiber per day, depending on your age. Fiber also plays a crucial role in supporting a healthy immune system, primarily by influencing the gut microbiome, which is essential for overall health. Probiotics need fiber for fuel. They don’t work without fiber.
So, what is the challenge? Well there is research that walking 5000 steps a day increases your life expectancy so if you can, aim for at least 20 minutes of brisk walking or at least 2,500 steps on your walk with a goal of building stamina and increasing the time or steps. If you are already walking that far daily, add 10 minutes to your walk and very slightly increase your speed. If you’re just starting out and that’s too much, start where you are. I started walking 15 minutes a day. It’s embarrassing that I was so out of shape but I was and I had to build stamina to get up to an hour of walking every morning.
It is also important that you work toward more fiber. Anyone who goes from 10 grams of fiber a day to 25 grams will experience stomach issues unless you work up to that gradually. For our challenge, add at least one fresh fruit or leafy vegetable to every meal. Always remember to be realistic and start where you are.
Water is another important element for a healthy body. For some reason, when I started my journey I started making sure I was getting enough water. I’m glad now that I did that even though I still am not sure why because it’s essential for hydration, regulating body temperature, lubricating joints, aiding digestion, and transporting nutrients. Proper hydration can also help with weight management, prevent kidney stones, and improve skin health. Drinking eight cups of water in 24 hours is a totally doable goal but when I started that was hard. I now drink water before heading out for my walk, when I return from walking, at lunch, in the afternoon and before supper. Two cups of coffee also count as part of the daily liquid requirement but nothing beats drinking water.
So in a nutshell- this week’s challenge is;
- Walk daily
- Add in fruits and vegetables to your meals
- Drink water
Doing this consistently for 7 days straight honestly won’t develop a habit- it’s closer to a month of doing something consistently but it is my hope that the success of a week will be a good starting point and I hope it continues beyond week 1.
Consistency is key.
Where can you find the weekly chart?
Right Here
and on My Channel Walking and Talking With Hope which I would recommend joining. I’ll be sharing stuff there because it’s a good place to keep track of things.
On Saturday afternoon I’m going to do a check in each week for you to share your successes and also struggles if you want along with your highlights of the week.
I hope you’re going to join me, but as always this is a no judgement site. If it’s not for you, I won’t be judging. I don’t know your situation and I’m just glad you are here.
I love hearing from you. If you have questions, send me a message.
Much love friends,
Karen
Choosing to Reset 
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