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  #1   ^
Old Wed, Nov-01-23, 01:55
Demi's Avatar
Demi Demi is offline
Posts: 26,664
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default November 2023 30-Day Walking Challenge

This is the Walking Challenge for November.

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.

Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories, and make your heart healthier.

Set a monthly goal and post your steps daily. Setting a specific goal will make sure that you stay accountable and get enough walking in to make a difference.

You can use a Fitbit or a pedometer app on your mobile phone, for example, to track your daily steps or the distance of your workouts.

Quote:
9 science-based benefits of walking:

1. Lowers blood sugar
2. Lowers triglycerides
3. Reduces inflammation
4. Boosts blood flow to the brain
5. Reduces/prevents back pain
6. Strengthens bones and muscles
7. Strengthens the heart
8. Improves mood
9. Burns calories


Got 5 minutes? 3 quick in-home walks from Leslie Sansone:
🚶🏼‍ 🚶🏼‍ 🚶🏼‍ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️ 🚶🏼‍♀️
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  #2   ^
Old Wed, Nov-01-23, 23:29
Kristine's Avatar
Kristine Kristine is offline
Forum Moderator
Posts: 25,585
 
Plan: Primal/P:E
Stats: 171/146/150 Female 5'7"
BF:
Progress: 119%
Location: Southern Ontario, Canada
Default

November Goal: 250,000

Date * Steps * Remaining for goal
- 01 - 10,422 ---- 239,578
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  #3   ^
Old Thu, Nov-02-23, 02:03
Demi's Avatar
Demi Demi is offline
Posts: 26,664
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Step goal for November - 400,000
12,500 daily average


01 - 13,168 steps - 386,832 to go
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  #4   ^
Old Thu, Nov-02-23, 05:36
nihold's Avatar
nihold nihold is offline
Senior Member
Posts: 3,248
 
Plan: atkins
Stats: 204.6/188/140 Female 5ft 5 inches
BF:
Progress: 26%
Location: Allyn, WA
Default

Step Goal for November 220,000

01: 8,698.........211,302
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  #5   ^
Old Thu, Nov-02-23, 06:47
doreen T's Avatar
doreen T doreen T is offline
Forum Founder
Posts: 37,202
 
Plan: LC paleo/ancestral
Stats: 241/188/140 Female 165 cm
BF:
Progress: 52%
Location: Eastern ON, Canada
Default

November Target: 168,000 steps
average: 5,600/day .... (rounded up/down to nearest 50)

01 .... 3,850 .... 164,150 to go


Increasing daily average by 100 steps .. to 5,600 per day
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  #6   ^
Old Thu, Nov-02-23, 07:17
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

30-Day November Goal - 360,000
12,000 steps per day

Trying to push myself to repeat what I did last month.

01 - 12,280 steps - 347,720 to go
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  #7   ^
Old Thu, Nov-02-23, 23:13
Kristine's Avatar
Kristine Kristine is offline
Forum Moderator
Posts: 25,585
 
Plan: Primal/P:E
Stats: 171/146/150 Female 5'7"
BF:
Progress: 119%
Location: Southern Ontario, Canada
Default

November Goal: 250,000

Date * Steps * Remaining for goal
- 01 - 10,422 ---- 239,578
- 02 --- 8108 ---- 231,470
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  #8   ^
Old Fri, Nov-03-23, 01:32
Demi's Avatar
Demi Demi is offline
Posts: 26,664
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Step goal for November - 400,000
12,500 daily average


01 - 13,168 steps - 386,832
02 - 11,005 steps - 375,827 to go
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  #9   ^
Old Fri, Nov-03-23, 01:42
Demi's Avatar
Demi Demi is offline
Posts: 26,664
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Although an old article, it was featured this week in Dr Jenna Macciochi's The Science of Staying Well newsletter, and I thought I'd share it here as another incentive to get those steps in:

Quote:
Move your lymph for optimal immune function

Getting moving is one of the best things we can do for our bodies. The benefits are almost endless: improved insulin resistance and cardiovascular health, good for our muscles and bones (especially as we age), improved cognition, mood and coordination. The list goes on. But exercise also has a profound, yet much less appreciated effect on our immunity. You may think that exercise associated immunological changes aren’t a big deal. Surely it is fat loss and muscle gain that are the desired outcomes of moving our bodies? I’d argue otherwise. Let’s take a look why:

Click here to read the rest ...

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  #10   ^
Old Fri, Nov-03-23, 05:37
nihold's Avatar
nihold nihold is offline
Senior Member
Posts: 3,248
 
Plan: atkins
Stats: 204.6/188/140 Female 5ft 5 inches
BF:
Progress: 26%
Location: Allyn, WA
Default

Step Goal for November 220,000

01: 8,698.........211,302
02: 6,337.........204,965
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  #11   ^
Old Fri, Nov-03-23, 05:46
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

30-Day November Goal - 360,000
12,000 steps per day

Trying to push myself to repeat what I did last month.

01 - 12,280 steps - 347,720 to go
02 - 12,664 steps - 335,057
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  #12   ^
Old Sat, Nov-04-23, 00:17
Demi's Avatar
Demi Demi is offline
Posts: 26,664
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Step goal for November - 400,000
12,500 daily average


01 - 13,168 steps - 386,832
02 - 11,005 steps - 375,827
03 - 13,650 steps - 362,177 to go
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  #13   ^
Old Sat, Nov-04-23, 00:58
Kristine's Avatar
Kristine Kristine is offline
Forum Moderator
Posts: 25,585
 
Plan: Primal/P:E
Stats: 171/146/150 Female 5'7"
BF:
Progress: 119%
Location: Southern Ontario, Canada
Default

That was an interesting article, Demi. I used to have a rebounder. I loved it.

November Goal: 250,000

Date * Steps * Remaining for goal
- 01 - 10,422 ---- 239,578
- 02 --- 8108 ---- 231,470
- 03 --- 9815 ---- 221,655
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  #14   ^
Old Sat, Nov-04-23, 07:21
nihold's Avatar
nihold nihold is offline
Senior Member
Posts: 3,248
 
Plan: atkins
Stats: 204.6/188/140 Female 5ft 5 inches
BF:
Progress: 26%
Location: Allyn, WA
Default

Step Goal for November 220,000

01: 8,698.........211,302
02: 6,337.........204,965
03: 7,672.........197,293
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  #15   ^
Old Sat, Nov-04-23, 11:42
doreen T's Avatar
doreen T doreen T is offline
Forum Founder
Posts: 37,202
 
Plan: LC paleo/ancestral
Stats: 241/188/140 Female 165 cm
BF:
Progress: 52%
Location: Eastern ON, Canada
Default

November Target: 168,000 steps
average: 5,600/day .... (rounded up/down to nearest 50)

01 .... 3,850 .... 164,150
02 .... 6,450 .... 157,700
03 .... 3,750 .... 153,950 to go
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