Fitness Challenge Ideas for Walkers

Need to add a little pep to your step? Creating a fitness challenge for yourself, your family, or a community or colleague group can be a great way to stay motivated. Here are some ideas for walkers – whether you want an individual, family, or group challenge. 

Individual

When creating an individual challenge, use S.M.A.R.T. fitness goals¹ as you challenge yourself to reach new heights. These are goals that are Specific, Measurable, Attainable, Relevant, and Time-bound (SMART).

Set a distance challenge

Choose a distance you want to reach by a specific date.

SMART Example: I will walk 120 miles in 3 months by walking 2 miles a day, 5 days a week. (Add the exact end date; e.g., if you start January 1^st, your exact goal date would be March31st).

Use a Couch to 5k program. There are several apps (e.g. Couch to 5k, C25K, 5K Runner, Nike Run Club, RunKeeper, Strava) that can help get you from beginning gradually to walking (or running) a 5k (3.1 miles). (Note: You can just pick up your walking pace during the running intervals if the app specifies running.) If you prefer not to use an app, here are a couple of online versions specifically for walkers:

• From the Sofa to a 5K Walk in 12 Weeks
• Go from Couch to 5K Safely

Set a time challenge

Set a goal to walk for a longer period of time as you progress in your fitness level. Try to move toward walking for 30 minutes 5-7 days a week.

SMART example: Over the next 12 weeks (add goal date), I will follow this 12-Week Walking Plan for Beginners, gradually increasing walking duration and frequency, so that by the end of Week 12 I am walking 30 minutes, 5 days per week.

Set a pace challenge

Choose to improve the pace (speed) of your walk. If you walk a mile in 20+ minutes, create a goal to reduce that time by 1 minute until you reach your desired pace.

SMART Example: Over the next 5 months (add goal date), I will decrease my mile walking pace from 20 minutes to 19 minutes within the next 4 weeks. To do this, I will walk at least 2 miles a day, 5 days a week, and incorporate short intervals of faster walking during each session. Once I reach 19 minutes, I will continue reducing my time by 1 minute every 4 weeks until I reach my desired pace of 15 minutes per mile.

Set a physical activity and dietary challenge together

Try our 10&10,000 Change Challenge for personal physical activity and healthy dietary goals. The 10&10,000 Change Challenge is a web-based program to help you progress gradually through 4 stages of lifestyle transformation over 100 days to meet recommended diet and physical activity guidelines. The 4 stages of the 10&10,000 Change Challenge are a natural progression toward a SMART goal 100 days from the start of the program.

Family

Walking as a family can make your family stronger – physically and relationally. It doesn’t have to look the same every time – changing up the route or adding fun elements can keep everyone engaged and make family walks a lasting habit. Try some of these ideas to help keep your family moving:

Dice or coin walk

Use a die or coin to determine actions and/or directions along your walk. For example, assign an action to each number on a die (1 – do 5 squats then turn right, 2 – do 10 jumping jacks then turn left, 3 – do 8 bunny hops and go straight, etc.) Flip a coin at each intersection. If it lands on heads, turn right (do 10 arm circles); if it lands on tails, turn left (do 20 high marches). Let the kids do some of the dice rolling or coin flipping.

Geocaching

Turn your walk into a geocaching adventure. Geocaching is a type of treasure hunt (looking for caches of small objects) that are hidden by people across the globe. You can search for geocaches in your area online or with geocaching apps on your cell phone. 

Obstacle course

You can walk, balance, swing, climb, and crawl your way through a homemade obstacle course. This is a great way to get some steps in while learning to maneuver the body in many directions. You can also use this as an educational opportunity to teach prepositions (over, under, up, down, across, around, through, etc.). For example, hop over the teddy bear, go through the tunnel of pillows, slide down the slide, go under the broom, walk up the steps, go across the board, run around the swing set, etc.)

Scavenger hunt

Turn your walk into a scavenger hunt for a small prize or to discover the location of a planned picnic or park-playground time. Hide clues all along the way. You can also do another type of scavenger hunt with a list or pictures (for younger kids) of animals, plants, nests, webs, bikes, balls, skateboards, scooters, signs, or shops you see along your route. Have the kids check them off as they spot them – first one to find them all is the winner! You can find lots of outdoor scavenger hunt ideas for kids with a quick online search.

Hobby walk

A hobby walk can be especially helpful for kids – particularly older ones – who may not be interested in walking purely for physical activity. It may take some conversation and trial and error to find what your kids like. Take up some of these hobbies along your walk to see what interests your family:

• birdwatching
• plant identification
• photography
• charting the weather
• identifying automobile models
• observing types of architecture
• investigating landscape design
• considering outdoor home décor

Walk (and talk) like an animal

For younger kids, calling out animals and having them move (and sound) like that animal is a great way to keep kids moving and engaged. Swing your arms like a monkey, stomp like an elephant, run like a leopard, roar like a lion, crawl like a bear, bark like a dog, hop like a rabbit, etc. Let the kids choose the animals, too.

Group

Walking with a group might be just what you’re looking for to meet your health goals – and you might find some unexpected results along the way – like feeling a sense of purpose or accomplishment, gaining a sense of getting away from everyday life, stress relief or a calming experience, feeling energized, confident, and looking forward to the positive effect felt after the walk.^2,3 In fact, even if you don’t consider yourself very social, you may still find benefits in joining a walking group.

Free Walking Programs

So why not try one of our free walking programs? Here’s a brief look at each:

• Walk Across Texas: (Overview – 8 weeks, 8 team members, 832-mile goal) Walk Across Texas is a free 8-week program designed to help you establish the habit of regular physical activity. Each adult team may include up to 8 team members, all working together to walk the 832-mile goal. You do not need to meet as a team (although you can if you like). Simply log the miles you walk individually to reach the 832-mile goal as a team. It is the perfect walking program for beginners!

• Walk Through Texas History: (Overview – 4 weeks, 8 team members, choice of 416- or 540-mile goal) Walk Through Texas History is a free 4-week walking program designed to help you establish the habit of regular physical activity while learning the rich history of Texas. Each adult team may include up to 8 team members, all working together to reach designated goals while following along legendary historical paths in Texas, virtually.

• 10&10,000 Change Challenge: (Overview – 4 weeks, 4 stages, 100 days) The 10&10,000 Change Challenge is a free program designed to help you work your way through 4 incremental stages of change that include dietary and physical activity goals. Each stage will include Tip Tasks that are designed to help you sustain positive changes to your lifestyle. Engaging your family and/or colleagues in this health challenge can be beneficial for you and them as you work together toward a healthier lifestyle. See these resources to use the 10&10,000 Change Challenge in a group setting:
  • Use this guide to involve your family
  • Use this guide to involve your colleagues

For more ideas to keep you walk interesting, see 25 Fun Walk Ideas.