Week One done. Let’s get to Week Two

By now, you might have started to:

• Check your step count more often
• Find small pockets of time to move in your day
• Realize 7,000 is doable

These actions may sound small, but they have a huge impact on your goals.

Week 2 Focus: Add a little intention

Now that you’ve started, let’s create more intention this week and ‘upgrade’ your movement

1. Pick up the pace
   • During your daily walks, try to pick up the pace. Not a sprint or jog, just a slightly faster pace, making sure you can still talk
   • 10-15 minutes at a brisk pace can boost heart health and increase overall fitness
2. Add one ‘extra day’
   • If by this week you’ve already hit 10 days, keep that streak going!
   • Adding ‘one extra day’ every week adds and builds toward closing the gap
   • Remember, the more days you hit, the better the prize – and more importantly the better the health benefits!
3. Change the environment
   • Try a new route on campus
   • Go outside (if it’s not too cold or slushy!) to add extra steps and get some fresh air
   • Go with a coworker or classmate instead of alone
   • All these things help change the scenery, keeping the habit from feeling repetitive

Why this matters

Walking consistently isn’t about counting steps. Research shows that moderately intense activity like brisk walking can:

• Improve cardiovascular fitness
• Help regulate blood sugar
• Reduce stress
• Improve mood and mental clarity

All this without a gym membership or special equipment. Everything can be done right in your usual environment.

Be mindful – it’s normal to feel motivation dropping. Excitement is fading and routine is taking over. Instead of motivation, rely on scheduling. Block the time in your calendar, treat this time like a meeting.

Week 2 Goals:

• Keep hitting 7,000 steps
• Add one small intensity upgrade – pick up the pace or make your walks a little longer
• Stay consistent and schedule this time in your calendar

You’re starting to build good habits, keep building, we’re already halfway there!  

Sources:

https://www.heartandstroke.ca/-/media/pdf-files/healthy-living/csep_guidelines_handbook.pdf?rev=-1 – CSEP Physical Activity Guidelines

https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-adults-18-64-years.html – Canadian Government Physical Activity Tips

https://www.cdc.gov/physical-activity-basics/about/index.html – CDC Physical Activity Basics