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Water and Walking Challenge

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This water and walking challenge has proved to be incredibly popular here in the blog. These are two fantastic ways to improve your overall health. In my opinion, it’s one of the best ways to improve your health and kickstart your weight loss.

This water and walking challenge is aimed at people who want to increase the amount of water they drink and make walking a habit for better health.

If you’re already walking regularly and drinking lots of water, then this challenge is probably not for you, although you can simply add to your existing routine.

When I first completed this challenge, I wasn’t walking very much at all and I regularly went until mid-afternoon without drinking anything but my morning cup of tea. I can tell you this is not a good idea for anyone.

We’re going to build up our walking time and the amount of water we drink gradually over the 30 days.  We’ll stick with each goal for 10 days and then increase the levels.

As with all of our challenges, they’re designed to fit into our day-to-day life as much as possible.

DOWNLOAD THE TRACKER

DOWNLOAD – If you’d like it, I created a Water and Walking Tracker – You don’t need it but if you’re anything like me you’ll love tracking how you’re getting on. More about this at the end of the post

Are you ready to get started? You’ll be taking a big step to improving your overall health, fitness, well-being and hopefully, if it’s your goal to lose some extra weight.

 Step 1 – Getting started

Follow this part of the challenge for the first 10 days.

  • Drink a big glass of water in the morning when you get up.  You may want to add a slice of lemon or lime to give your water a real kick.
  • Get outside and walk for at least 10 minutes each day.

You are more than welcome to do more but this is the minimum for the first 10 days of the water and walking challenge.

Tip: I encourage you to get your 10-minute walk in as early in the day as you can manage. Your willpower is stronger the earlier it is in the day.

Step 2 – Stepping it up a little

For the next 10 days of the challenge, you’ll be adding more water and more walking.

  • Drink your big glass of water first thing in the morning
  • Fill a one-litre bottle of water and drink it throughout the day
  • Walk for 20 minutes daily (if you want to you can do this in one go or break in down into 2 x 10-minute walks)

Again, you can do more, this is just the minimum.

Since writing this challenge, I’ve invested in a really nice 500ml stainless steel water bottle. If you have something like this too. Simply drink 2 throughout the day.

WALKING FACT: Most of us know that walking is beneficial to our health, but did you know there are also emotional and mental benefits to walking?

Step 3 – Moving up a gear

For the last 10 days of the water and walking challenge, we’re aiming for a level you can maintain long-term.

  • Drink your glass of water first thing in the morning
  • Fill a one-litre bottle of water and drink it throughout the day
  • Have an extra glass of water with your meals
  • Walk for 30 minutes (you can break these down into 3 X 10-minute walks or 2 x 15-minute walks if you prefer not to do it all in one go)

Keep it going

I believe that drinking plenty of water and adding walking to your daily routine are two of the best things you can do for long-term health and weight loss.

So, although this is a 30-day challenge, I strongly encourage you to keep it up and make it a daily part of your life.

Check out my challenge to drink 2 litres of water a day. Increasing your intake to 2 litres feels great and I find it especially helpful if my weight loss has come to a standstill.

And I have loads of fun steps challenges for you to try out. Check out my full list of challenges for health, fitness, wellbeing and more.

Water and walking for weight loss

Now, I do want to point out that I’m not a health expert, weight-loss expert of any sort.  My expertise is as a life coach, law of attraction practitioner and EFT Master Practitioner. 

I created this challenge because I knew that I needed to make these two things a part of my own life for better health and to help me lose weight.

My experience from doing this challenge has helped me to feel so much better, and healthier and yes, I have lost weight.  However, I encourage you to measure yourself in some way other than just weighing yourself. 

I recommend this because what I’ve noticed more than the weight loss is that I have got slimmer and more toned, especially around my lower tummy area. 

For some people, you may not see a weight loss but I feel pretty certain that you will notice a change in your body. I’d love you to come back after the challenge and let me know what changes you noticed. 

I also encourage you to check out my 30-Day Weight Loss Mindset Challenge where you’ll build a positive mindset that supports you to lose weight and improve your health.

Download the Water and Walking Challenge Tracker

I’ve created a 30-day tracker for you to keep a track of your water intake and walking.  You don’t need it but it’s a nice little extra. I always find things like this helpful.

Please note that this is a PAY WHAT YOU WANT DOWNLOAD – Which means you can put 0 in the payment box and get it for free – You are totally welcome to do this. Alternatively, add a small payment which is always very much appreciated – Either is perfectly fine.

DOWNLOAD – Water and walking challenge tracker

I’ve included space to record your start weight and end weight too.

If you haven’t been regularly drinking plenty of water and walking daily, you should see a good weight loss and I can pretty much guarantee you’ll feel better too.

30-minutes a day walking challenge

I find setting myself a minimum walking time daily works really well, especially if I don’t want to wear my tracker (pedometer). Check out my 30-day – 30-minutes a day walking challenge.

You don’t even need to do the whole 30-minutes of walking in one go. You can break it down into two or three shorter walks throughout the day.

Can’t manage 10,000 steps every day?

What do you do when you find that you can’t manage 10,000 steps every day? I definitely find this sometimes and I would then get annoyed with myself or feel like I’d failed. So, I came up with this 7-day challenge – 70,000 steps a week.

This challenge means that on days when I’m busy, I can do fewer steps and do more on quieter days. I generally find that over the course of a week I will have days where I can fit in more walking and exercising to build my steps.

Taking it up a level

If you’re easily achieving your 10,000 daily steps then why not take it up a level with my 12,000 daily steps challenge. This is a short 5-day steps challenge and I personally find that if I’ve been neglecting my steps count (not getting active so much), this challenge gives me a real boost.

What happens if you can’t get out?

There are plenty of indoor walking workouts on YouTube. Check out my favourite indoor workouts from Lucy Wyndham-Read.

Check out my Walk a marathon indoors. The challenge is designed to take 30 days, so you can use it to boost your steps each day.

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Pin the image below and try out some of our other healthy living and weight loss challenges

This 30-day water and walking challenge is meant to help you improve your fitness and improve your overall health. I hope you enjoy this challenge.

30 day water and walking challenge for health and fitness #healthyLiving

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Comments

  2. I tried to print the water and walk tracker but it didn’t print, could you please send to my email. Thanks in advance

    Reply

  3. Hi. Iam having trouble printing out the water and walking challenge. Please can you send it to my email.
    Thankyou

    Reply

    • Hi Terese, of course. I’ll send it now. I’ve been getting a few messages like yours. If you have a minute could you let me know what is happening, where are you having a problem downloading the printout? The download seems to be working fine this side and I can’t work out what’s going on. Some people seem to be ableto download it fine and others don’t. Wendy

      Reply

  16. only place I could find to sign up > sounds great idea for me as I just had a complete hip replacement! Walking is the best and water is always good for us!

    Reply

  17. obviously NO ONE can print this out, unless you sign up. There’s always a catch, even when we try to live healthier. Bummer. I was pretty excited. Now I’m angry. Thanks a lot.

    Reply

    • You can still do the challenge, just create your own tracker if you don’t want to sign up, it’s no big deal. It’s also completely free to sign up and you can unsubscribe at any time.

      Reply

  21. I’m not receiving the email for the challenge. I’ve checked my spam and trash folders and nothing. I signed up twice thinking I’d made a mistake. Please help.

    Reply

  22. The tracker why is there so much space for each thing you track water -walking what do you put amount of time how much you drink or do you just check them off?

    Reply

  29. Hi, I would love to have a go at this but my husband tells me I am too old.
    My memory isn’t what it used to be but at 74 I guess something has to go.
    I have never been keen on drinking water but I try, love to do a walk if I get the chance. Kind regards, Carol

    Reply

    • Hi, sure I’ll email to the gmail email showing in your comment. Hope you fiind it helpful

      Reply

  32. I found your article interesting and will start today. in your opening paragraphs unfortunately you have used the word NOW instead of NOT, it doesn’t make sense.

    Reply

    • Thank you so much for pointing this out. I really appreciate you taking the time to let me know. I hope you enjoy the challenge.

      Reply

  34. I too cannot download the app. Can you please email it to me. I would love to try it!

    Reply

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