30 Days of Walking Challenge

many benefits of walking

The Edmonds Chamber of Commerce and 6 Movements Fitness Studio invites everyone in the community to join in a fun fitness challenge.

The Challenge is Simple:

Click Here to Sign Up and provide your email address

Walk at least 150 minutes each week

Submit your walking progress weekly to info@6movements.com

How does the Challenge work?

The Edmonds Chamber of Commerce and 6 Movements Fitness are partnering, to encourage everyone in the community to walk to better fitness.  With our superb weather and so many great places to walk, it’s a perfect time to enjoy walking for fitness and fun.

The Walks should take place  August 1st through August 30thWalkers are encouraged to walk at least 150 minutes each week.  Walks can be of all at one time or spread over several shorter walks.  

Each week, email the days and number of minutes walked to info@6movements.com (by end of day Sunday to be eligible for prizes).

Winners of the weekly prize drawings will be announced via email.

How do I sign up?

Sign up, using this link, before August 8th.  All you need to provide is your name and email address.

Signing up helps us to communicate with you during the challenge and by submitting your weekly progress, you become eligible for prize drawings.

How do I submit my progress?

For the purposes of the challenge, we only need to know the number of minutes you spend walking and the date on which each walk occurred.

Submit your weekly walk progress by way of email to info@6movements.com before Monday of each week, so you can be eligible for the weekly prize drawing.  Include the date and the number of minutes you walked, for each walk you took that week.

If you use a different email than the one you signed up with, please also provide your first and last  name so we can correctly credit your submission.

Prizes! Did you say I could win prizes?

In addition to all the health benefits of walking and experiencing the beautiful weather, everyone who submits weekly progress detail before end of day Sundays, will be entered into that weeks prize drawing and one of the below prizes awarded.

Prizes (one per week)

  • 2 Weeks Group Classes at 6 Movements Fitness Studio
  • 5-pack of Group Class passes at 6 Movements Fitness Studio
  • 2 Personal Training Sessions at 6 Movements Fitness Studio
  • 2 Private (or bring a friend) Yoga Sessions at 6 Movements Fitness Studio

Grand Prize  –
A grand prize will be awarded to the walker with the most minutes.  

How many minutes does it take to walk a mile?

There are a number of ways besides minutes to monitor your walking progress, including counting steps, miles or laps.  Minutes are easiest and do not require special equipment beyond a timepiece.  The chart below to compares various methods and is based on average stride and pace.



15 1



30 2



45 3



60 4



75 5


Why 150 minutes a week?

The challenge to is based on recommendations from multiple health care authorities and research proving  that adults who exercise at least 150 minutes a week realize health benefits.

Walking at least 150 minutes a week will help you develop a healthy habit and set you on a path to becoming more active and fit.  Ideally you would walk greater than 150 minutes and combine walking  with other forms of exercise.

How will walking benefit my health?

Walking is a great way to improve health and avoid or reduce the impact of chronic conditions.  Research has found that walking at a moderate to brisk pace, for 20 minutes or more, can benefit your health. The World Health Organization recommends adults take at least 10,000 steps a day (approximately 5 miles or 75 minutes of walking).  The average adult in the USA is too  sedentary, taking only 3,000 – 4,000 steps a day.   As a result chronic conditions including obesity, diabetes, heart disease are on the rise.

How can I get more out of my walks?

  • To burn more calories:

    • Alternate 2 minutes of fast walking with 2 minute of moderate paced walking until you have completed at least 15 minutes of fast and 15 minutes of moderate paced walking.
    • Maintain a moderate walking pace for 45 or more minutes.
  • To increase endurance:

    • Walk a moderate pace for five minutes, then increase to a brisk pace for at least 20 minutes or until the end of the walk. Pumping your arms will increase the cardio effect.
    • Alternate 2 minutes of fast walking with 1 minute at moderate pace until you have completed at least 20 minutes of fast walking.
    • Use a Nordic Walking technique which involves use of walking poles and swinging the arms to increase cardiorespiratory output by up to 40%
  • To build body strength:

    • Stop every 3-4 minutes and perform calisthenics, for example 5 lunges each leg, 10 jumping jacks, 5 push ups or 10 squats.
    • After completing the walking portion of your workout, perform 3 rounds of calisthenics for example, 5 lunges each leg, 10 jumping jacks, 5 push ups or 10 squats.

Tips for Walkers

  • Warm up before walking.  Stretch your ankles, calves and the front and back of thighs (see below examples)
  • Wear flat soled, comfortable shoes and comfortable clothing that can breath.
  • Cool down after your walk.  The best way is to walk at a slow pace for five minutes or until your feel your heart rate has returned to a normal level.
  • Don’t forget to note the time you start and stop your walks

Walk with knees raised
Walk on toes
Thigh stretch
Raise up off heels and back down