The new year here! It’s a time to reflect on what we’ve accomplished and look ahead to what we still want to achieve. Are you ready to embrace a fresh lifestyle? We often think, "I didn’t finish this. I couldn’t achieve that. Maybe it wasn’t meant to be. What was I thinking?" Well the truth is: Time will keep moving, why not seize the moment and start now? For many, health and fitness goals take center stage, offering a chance to feel stronger, more energized, and more confident. Set some attainable goals that will leave you feeling more energized and proud of your acheivements.
Have you ever thought about crossing a 5K finish line? You can do this! And with a smile on your face! Whether you run, run/walk, or walk you will be on your way to a healthier you, ready for your next challenge!
Still unsure? Well, consider that regular physical activity offers a multitude of benefits that go beyond just keeping fit.
Staying active plays a key role in preventing or managing chronic conditions, helping to keep your body functioning at its best. It also gives your immune system a boost, making it more effective in fighting off illness. Your heart, one of your most vital organs, becomes stronger with regular exercise, improving overall cardiovascular health. And let’s not forget the powerful impact on mental health—physical activity can reduce stress, enhance mood, and provide a natural lift to your overall well-being.
With these health benefits in mind, why not create a plan that is manageable and can help you finish a 5k? Start with intervals—alternating between running and walking for set periods of time. Include cross-training and rest days. And always check with your doctor before starting an exercise program.
Here’s a week one example:
Saturday: Run/walk 20 minutes, 2 minute run x 2 minute walk
Sunday: Rest
Monday: Run/walk 20 minutes, 2 x 2
Tuesday: Cross Train 30 minutes
Wednesday: Run/walk 20 minutes, 2 x 2
Thursday: Rest
Friday: Cross Train 30 minutes
Each week, decrease the walk and add a few minutes, as you are able. 2 x 1 and 24 minutes, etc. Or continue the run/walk or walk only.
Hint: Accountability is very helpful, so consider taking on this challenge with a friend, or find a running/walking group and make new friends. The bonds you’ll build as you hit the pavement are like no other. Most of all, make it fun! And remember, all movement is good movement, and much better than no movement. Each step you take, whether a brisk walk or a run, is a step toward a healthier, more fulfilled version of yourself. You’ll be amazed at what you can achieve So, lace up your shoes and join us as at the finish line!
Shawn Tegtmeier is a Certified Health/Life Coach, Certified Personal Trainer NASM, and Published Author, working and training in Crystal Lake.
"All movement is good movement. Each step you take, whether a brisk walk or a run, is a step toward a healthier version of yourself."