Our Current Walk Challenge
The 28-Day Walking challenge for beginners
Do you want to start exercising consistently, or do you long to get back into shape after being relatively sedentary for quite some time?
A 28-day walking challenge for beginners is a safe, approachable way to start exercising, even if you’re feeling winded walking up a flight of stairs or haven’t worked out regularly for years.
Over the course of our 28-day walking challenge, you will gradually build your endurance and strength, and will start to feel fitter, healthier, and more confident in your body.
Taking on our 28-day walking challenge can jumpstart your fitness journey or help you return to exercise after being diagnosed with a chronic disease, or another period of inactivity.
Ready to start walking your way to better health?
This is so exciting, Let’s do This! Let’s start moving and getting healthier. Here are some things you will need to know and do:
- We will do the 4 weeks Challenge staring on October 1st to October 28th.
- You Need to register in order to get our challenge emails. Register below!
- Make sure to white list rxhealthandwellness.com so you can get our emails
- The more the merrier, invite friends to join.
- The challenge is to start walking 10 minutes per day several times per week and working up to walk 30 minutes daily in 28 days.
- Join the Facebook group
- You will get an invitation to World Walking to join the group. You will be able to see your steps and see how others are doing. you don’t have to join but if you like to find friends to walk with the app will make it possible.
- Use a smart phone or an app to keep track of your steps then connected to World Walking to see how you are doing.
- Stay hydrated, drinking enough water is important to avoid getting dehydrated.
- Add steps to your day
- Benefits of walking and why do the challenge
- See our activity conversion sheet to log in other types of activity
Feel free to send me an email to [email protected].

Common Questions
What Is 28-Day Walking Challenge for Beginners?
Our 28-day walking challenge for beginners is designed to help anyone get started with low-intensity exercise. It was created to help sedentary or minimally-active people start incorporating exercise into their daily routine in an approachable, gradual, and sensible way by walking.
What Are the Benefits and Goals of the 28-Day Walking Challenge for Beginners?
If you’re not used to working out, starting a workout program can be super daunting. Vigorous forms or exercise like running or weight lifting are not only intimidating if you’re inexperienced and out of shape, but they also can be too taxing at first and leave you feeling really sore. On the other hand, walking is perfect for beginners or people looking to get back into exercising regularly.
- Walking can provide a good cardio workout, particularly if you walk at a brisk pace or haven’t been working out consistently.
- Walking also burns calories, so it can help you lose body fat, and can reduce blood pressure and cholesterol, among many other physical and mental health benefits.
- Walking is a low-impact form of exercise, so if you suffer from joint pain or carry extra weight, starting with walking rather than running can be a more pain-free way to build up your cardiovascular stamina and muscular strength while getting your joints used to exercise again.
You will get fitter and stronger over the 28-day walking challenge, as you will progressively walk more as your body adapts to your walking workouts.
Essentially, this 28-day walking challenge for beginners will get you started with exercise by way of daily walking. The goal is to help you build a consistent habit of making time for physical activity and enough stamina to handle walking briskly for 30 minutes without stopping, and that’s amazing.
Why Does the 28-Day Walking Challenge for Beginners Have Rest Days?
This 28-day beginner walking challenge is designed to be a safe, sustainable program that builds confidence and consistency as much as it does fitness, endurance, and strength. The rest days are an important aspect of your challenge.
Regularly taking rest days reduces the risk of injury by allowing sufficient time for your tissues to recover before loading them with the impacts, strains, forces, and stresses of walking again. Taking time off enables you to hit the next walking workout safely with renewed energy and strength.
Training Plan for the 28-Day Walking Challenge for Beginners
30 Day Walking Challenge For Beginners Training Plan
For this 28-day beginner walking challenge everyone is at a different place in their fitness journey, so walk by at your own pace. Compare yourself only to you to see if you are improving.
- During an easy walk, you should be able to carry on a full conversation with complete sentences.
- During a brisk walk, you should be able to talk, but in choppy, somewhat breathless sentences.
- On “Rest or easy walk days,” you can either take a complete break or walk at a leisurely pace, depending on your fitness level and goals.
Tips for the 28-Day Walking Challenge for Beginners
Remember to set a S.MA.R.T goal, the goal should be specific, measurable, actionable and time bound. Specific= follow the schedule, measurable= measure your steps with an app on your phone, actionable= commit to follow the daily challenges, timely= from October 1 to 28 daily timed walks or rest time.
#1: Choose a time of Day
Choose a time of day for your walks that works best in your schedule and then try to be consistent with doing the challenge daily.
For example, you might find that it’s easiest to get your walks in as soon as you wake up. Or, maybe you have a long lunch break and enjoy breaking up your day with a walk to stretch your legs, get your heart pumping, and enjoy the fresh air. Other people like to exercise away the stress of a long day at work with an evening walk.
#2: Walk With a Friend
Walking with a friend, family member, or co-worker provides accountability, motivation, and companionship, and can be safer than walking alone
#3: Wear the Right Gear
Although old sneakers or even casual sandals may have been fine for short walks in the past, getting a good pair of walking shoes will help ensure your feet are properly supported. Worn out shoes with insufficient support can increase the risk of injury. If you don’t plan on doing any running or jogging, get a walking-specific shoe.
#4: Make It Fun
Even if you prefer to walk alone or don’t have anyone to walk with, you can make your walks more fun by listening to music or podcasts, enlisting your dog to be your walking companion, or find a friend you can connect digitally to keep each other motivated and be a companion during the walk.
#5: Plan Your Walking Routes Ahead Of Time
Some walkers thrive on plenty of variety in their walking routes to keep things fresh. Other walkers prefer a small handful of routes or walking on a track or treadmill. Don’t be afraid to try new routes because if your routine gets too repetitive, you may get bored or feel unchallenged.
#6: Drink Plenty of Water
It’s important to hydrate well before and after your walks. Sweat evaporates and you also lose fluid through expired air, so we often need more water than we think. Consider carrying a handheld water bottle for longer walks.