Week 3: Walking Towards Health


Congratulations on reaching the third week of the "Spring into Summer" Walk With Ease program. We encourage you to keep a daily or weekly walking log throughout the 6-week program to reflect and improve your personal goals. You can log your minutes on the provided portal. We also encourage participants to use our other provided resources in order to get the most out of the Walk with Ease program.

Portal Platform Basics:                    

Complete this process each week to track your progress
  1. Log in to the platform to review the schedule 
  2. Complete tasks provided in the schedule 
  3. Enter your walking minutes from week 2
  4. ​Set your goals for week 3

Goals:

Goals for the week: 
  • Walk a minimum of 3 days
  • Start forming healthy walking habits 
  • Keep track of your walking minutes!

Incorporate stretching & strengthening into your walking

What improvements are you seeing?

You are 3 weeks into this program; it is time to check in with yourself and see how you are feeling!
  • Do you have more energy throughout your day?
  • Are you able to walk for several extra minutes?
  • Are you enjoying the activity that you are doing?
  • Are you increasing your walking intensity?
  • Are you feeling more confident about your schedule?
  • Are you finding that your walking is getting easier?
We hope you are seeing some improvements in your everyday life from increasing your daily physical activity. As you continue to improve, ensure you follow the FITT principles to continue your progress throughout the rest of the program.

How can you limit barriers to success?

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Everyone has barriers they face when beginning a new exercise program. Things like time, weather, and planning can cause barriers, we recommend some basic tips to combat these barriers. ​
Some simple barrier breakers can include:
  • Adding physical activity time to your calendar
  • Packing your gym bag the night before for morning exercise or taking it to work for after-work exercise
  • Have a weather backup plan, walk around the mall or the grocery store
  • Make physical activity FUN ​to help adherence!
  • Create SMART Goals to help build self-efficacy
    1. Specific
    2. Measurable
    3. Achievable
    4. Relevant
    5. Timely
Follow us on social media for more health and wellness tips!
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