30 day walking plan for weight loss and mental health

Are you ready for a 31 day challenge? Join us on START Today group on Facebook For daily tips and motivation, to connect with others who are following the plan, and to get real-time advice from coach Stephanie Mansour! Plus, Subscribe to our free Start TODAY newsletter Get your daily workout delivered to your inbox.

For many, the relaxed summer atmosphere allows some wiggle room in our schedule to refocus our health. It’s no secret how much we have material and Mental health suffered over the past few years. So it’s time to show some compassion for ourselves. That’s why this month we’re going back to basics and focusing on small, actionable changes (like daily walking), something I’ve always advised weight loss clients to do.

Walking Not only is it great for physical health; Psychologically speaking, walking helps relieve stress and increase alertness, according to Research. In fact, I encourage many of my clients who have lost weight to add a transition early in the evening to ease them from their work or day mode to their evening mode. The mental benefits alone can change your outlook and make you feel more comfortable in the evening!

I’ve created an easily accessible walking exercise plan this month – nothing stressful! To help you move again after you are stable or move your body in a way that makes you comfortable. In addition, this exercise can serve as a file mental break And it gives you much-needed “me” time.

30 day hiking plan for summer

In the first half of the plan, we’ll focus on making 20 minutes of walking a day a habit. Weekly mental health challenges will help you get your head in the game and help you Get rid of any stress Or the anxiety you were carrying. In the second half of the plan, we’ll incorporate a strength training routine to support your cardio plan.

Download a printable calendar here.

Start your walking plan calendar today

Despite its simplicity, walking has many health benefits, both physical and mental. Daily walking is associated with Cardiovascular health benefits Weight loss, if done consistently, can improve walking Cholesterol levels and blood pressure and slow bone decay.

Walking is also an accessible mental health tool that we can all use. Walking has been shown to relieve stress and increase alertness if done in an intentional way, and it can also help Treats symptoms of depression and anxiety. Of course, walking on the treadmill or indoor track can always be done, but if the weather permitting where you live, grab a bottle of water and Get out for some fresh air. Giving yourself time to take a walk and absorb your surroundings – even if it’s only for a few minutes each day – can do Wonders for your mental health.

  • Walking exercise 1: 20 minutes slow walk. Move around and focus on breathing, posture, and clearing your head. Breathe in through your nose and exhale through your mouth. Raise your arms as you walk. Step one foot carefully in front of the other, applying your full foot and be aware not to walk on your toes or hit your heels hard. If you’re bored with this, try taking a different route or finding an inclined surface to change up your routine. But be sure to keep it simple and focus on your breathing.
  • Walking exercise 2: 20 minutes of brisk walking. We’ll speed things up slowly and consciously. First, record yourself at a normal pace for 4 minutes. Then hurry up and walk briskly for 4 minutes. Alternate for 20 minutes in total. If this starts to ease, speed up your pace or increase the amount of time you spend brisk walking. Or, if you don’t like keeping track of time, go with the blocks or miles. After 4 blocks of regular speed, increase the speed to 4 blocks.
  • escalate it: Are you ready to step it up while walking? Here are some of the options I’ve added to my rides over the years and recommended to my clients: Use wrist weights and pump your arms to not only tone and strengthen your arm muscles, but also increase your cardio while you walk. Attach ankle weights to add them in Lower body strength training, which makes taking a step even more difficult! Every other block, or every 100 steps, change it up and do rear kicks or a high-knee walk instead of the traditional walk. Alternate between regular walking and butt kicks or walking to Loosen the thigh musclesStretch your quads and improve your balance.

Mental health weekly challenge

Contrary to popular belief, physical and mental health are not two completely separate entities. Moving more can help improve your mood and reduce your risk of depression, according to Harvard Medical School. And you can give this advantage an even bigger boost by purposefully engaging in mental health exercises while moving your body.

Here are some simple ways to change the way you think and de-stress during your daily walking exercises.

  1. Choose one word mantra, emblem And spend time focusing on it while walking. It could be something like peace, strength, or relaxation.
  2. Choose a natural element, such as the sun, trees, or wind, and whenever your mind begins to get tense and stray, bring yourself back to that element.
  3. listen to Positive Podcast while walking. This could be about creating a positive mindset or about any topic that makes you happy.
  4. Take a break while walking to take deep breaths while walking stretch. Focus on the inhale and exhale, and simply let any thoughts that cross your mind pass.

strength training routine

After two weeks of doing the walking exercises, we will be adding strength training exercises a few days per week. We’ll focus on perfecting form and building foundational strength.

strength training Not only will it help build muscle; It can also help prevent injury and reduce pain while performing cardio exercises. Adding this 10-minute circuit to your walking workout will increase your strength, tone your muscles, and increase your calorie burn.

10 minute strength training session

Every day we will be adding strength training exercises that you can easily do before, during or after your walk. These six exercises require no equipment and improve whole-body balance. The best thing you can do anywhere along your career – indoors or out!



Stand straight with your hands on your hips. Open your feet hip-width apart. Bend your knees and sit as if you were sitting in a chair, then press down through your heels to stand up. You can modify this by only sitting halfway through, or by doing wall squats! Repeat five times.

march bridge exercise

crawl bridge

This exercise challenges the lower back and torso, forcing them to stabilize while the lower body moves. Lie on your back, bend your knees, and spread your feet hip-width apart. Relax your arms by your sides. Pull the navy piece in toward your spine, as if you were wearing skinny jeans. Slowly roll your hips up, then down the back, and then the middle of the back off the floor. Press down through the feet, then lift the right foot off the ground as if you were starting to march. Return your right foot to the floor and then raise your left foot. Keep your hips stable as you lift each foot off the ground. You can place your hands on your hips to make sure they are stable.

plank in downdog

plank in downdog

Come to your hands and knees, spread your hands shoulder-width apart and knees hip-width apart. Pull the abs inward and step the feet back to reach plank stand. Make sure the shoulders are above the wrists and the fingers are spread wide. Keep your back flat and try not to allow it to sag or spin. Keep your abdominal muscles engaged to support your back. Then press your hips up and back to a downward facing dog. The heels reach the ground. Rotate the shoulders externally so that the shoulders do not bend up to the ears. Wait to catch your breath, then exhale to return to the plank. Wait to catch your breath, then repeat 10 times.

Seated oblique twist exercise

seated tilted twist

Sit on the floor with your legs bent and your feet on the floor. Slowly roll a few inches so that they are balanced on your buttocks. Put your hands together on your chest and press your inner thighs together. Pull your navy toward your spine, twist to the right, and bring hands together to the outside of the right knee. Go back to the center, and turn to the left. Repeat 10 times on each side.

Knee raise in rear leg raise

Knee raise in hind leg raise

Stand with your feet hip-width apart and place your hands on your hips for balance. Lift the left knee toward your chest at a 90-degree angle. Then slowly bend forward as you bring the knee down and extend the leg straight back behind you. If necessary, you can tap the toes of the right foot into the floor to stabilize yourself between the knee raise and the rear leg lift. Repeat five times on each side.

raise the calf

raise the calf

This exercise helps balance and build the muscles in your lower legs. Stand with your feet hip-width apart with your hands on your hips or touching a counter for balance. Move your weight forward on your toes and go up on your tiptoes to calves work. Then lay the feet flat and return the weight to the heels. Repeat this five times.