7-Day Walking Workout Challenge For Women Over 50!

I am so excited to share my new 7-day walking workout challenge with you. It is 150 minutes of movement spread across one week, and everything you need sits in one place.

The whole challenge is built on one simple idea. Move more, sit less, and have some fun while you do it.

What is the 7-day walking workout challenge?

It is a full week of follow-along workouts, adding up to 150 minutes over seven days. Every session is a low-impact cardio challenge you can do at home.

You don’t need any equipment or a gym. You need seven days and a small patch of floor.

Each day gets your heart rate up. Strength, balance and stretch are woven through the week as well, so the whole picture is covered, not just the cardio.

There is also a pre-release warm-up video before day one. That prepares your body for the week ahead, so nothing feels like a shock on Monday morning.

Why is the challenge built around 150 minutes of exercise a week?

I took that number from the American College of Sports Medicine. Their recommendation is that all adults benefit immensely from 150 minutes of moderate-intensity aerobic exercise per week.

Alongside that sit two muscle strengthening activities per week, plus balance and stretch. The American Heart Association gives the same guidance and adds four words I love: move more, sit less.

So the challenge covers all of it. The 150 minutes of exercise a week is the target, and the strength, balance and stretch are built into the same seven days. You are not juggling four separate programmes. You are doing one.

READ ALSO: How Much Walking Do You Need for Heart Health After 50?

Is moderate movement enough on its own?

Moderate intensity really just means walking around and getting your body moving. That is the baseline, and it absolutely counts.

We are going to add intensity though, and we are going to add some fire. That is how you reap the benefits and increase your fitness really quickly.

The guidelines recommend both intensity and frequency, so we tick both boxes. The workouts are challenging and they are very, very doable. We also do them every single day, and that is your frequency taken care of.

What will you gain in seven days?

Seven days is short, but your body responds faster than you might expect. Over this next week you can:

• Increase your fitness
• Get a better night’s sleep
• Elevate your mood
• Send more oxygen to your brain and through your body
• Support a healthy weight

Oxygen matters enormously as we get older. We need lots of it up in the brain and running through the body, because that is what gives us vitality.

When you move your body in this way, and with this much fun, you feel good. When you feel good, you can handle all the things that come at you on a day-to-day basis.

How do you join the 7-day walking workout challenge?

Find the workouts

Go to fabulous50s.com and click the free workouts box at the top of the page. Click the challenge image, then click day one. You will see the list of videos for that day. That is all you need to do.

Print the free accountability planner

There is a free accountability planner on the same page. Print it out and tick each session off as you finish it.

It shows you how many minutes you worked each day. It also shows whether you did your strength, balance or stretch.

Sign up for the daily email

If you sign up for the activity planner, I will send you an email every day. You will not have to go searching for the new routine. It arrives, and you press play.

Why does tracking your minutes make such a difference?

Ticking a box sounds like a small thing. It is not. By the end of the week you can see exactly what you did.

That is motivating in a way that guessing never is. You stop wondering whether you are doing enough, and you simply look at the page.

Where can you get support during the week?

There is a special Facebook group for the Fabulous50s challenges. Go there to talk with the other ladies, share your progress, post your photos and discuss the workouts.

What I have noticed is that everybody wants to help everybody else. I love that. I love that you do that for each other.

There is also a frequently asked questions section on the challenge page. If your question is not answered there, write to me and I will answer it for you. I want this to be easy, and I want you to be able to do it with smoothness and ease.

How should you prepare before day one?

Get your mind ready over the weekend. That is honestly the biggest part of it.

Then start with the pre-release warm-up video. It gets your body ready for everything that follows.

If you have some energy today, do a workout. Any gentle walking workout for women over 50 will prepare your body beautifully.

If you have already done a Fabulous50s challenge, leave a comment on the video. So many women are undecided and not quite sure whether they are up for it. Your experience might be the thing that helps one of them start.

READ ALSO: How a Slightly Faster Walking Pace Can Boost Strength and Stamina

Final Thoughts

Everything you need to be fit, healthy and strong is included in this one week of workouts. That is what makes the 7-day walking workout challenge so easy to say yes to.

You do not need to overhaul your life. You need seven days, a warm-up video and the decision to start.

The pre-release warm-up comes out on Friday, and we begin on Monday. I really hope to see you there.