Walk Towards Health – 20 Day Community Challenge!

[annelise-2]

Posting on behalf of Meenu Preethi Balaji

Hi everyone,
It was great interacting today to discuss on nutrition. Here are some pointers from the session.

Before Walking
Carbs + protein → banana or apple (30 minutes before) Oats porridge with berries (60-90 minutes before)
Avoid: Heavy, fatty, or high-fiber foods (slow digestion).
If you ate a heavy meal, wait 20–30 minutes before walking.
During Walking
Hydration: Carry water, buttermilk, or water with a pinch of salt.
Endurance fuel (if long walk): Small handful of nuts, trail mix, or an energy bar.
Watch for side stitches: often physiological, not food-related.

After Walking (30–60 min window)

*Protein focus:

1. Aim for ~15–20 g protein (more if vegan).
2. Examples: smoothie with protein powder (3rd-party tested), eggs, lentils, or cottage cheese.
3. Pair with some carbs to help muscle recovery.
4. Hydrate well (electrolytes, beetroot, magnesium if prone to lactic acid buildup).

Daily Nutrient Support

1. Protein target:0.4–0.5 g per lb body weight (~1 g/kg); spread across meals.

2. Vitamin Check levels; take a small daily supplement (supports energy, rhythms).
   If high dose → add Vitamin K2.

3. Calcium: From ~age 35, aim for 1000 mg/day (or 500 mg supplement if from food intake is good).

4. Magnesium: For bones, mood, sleep.
   Choose type by goal (e.g., glycinate for sleep).

5.,Omega-3: For inflammation, cognition, hormones.
Prefer food sources; otherwise, consult your doctor before supplementing.
General Guidance

1. Walking 5–7k steps daily already lowers health risks (10k is not mandatory).
2. Gut health may influence breathing/allergies → pay attention to digestion & foods.
3. Keep protein + hydration consistent to avoid muscle loss during weight changes.

Bottom line routine:
Snack light + walk → stay hydrated → protein within 30–60 min → spread nutrients & protein through the day → support long-term stamina with balanced supplements.

[annelise-2]

As we begin our last week Monday, my prayer for you is this… That you
Find a strategy that helps you continue to move in many ways … large and small
Know this community is always here moving with you and being encouraged by your energy

[suzana-1]

Hi everyone. I have not being consistent with my walks, work got in the way, however I manage to have a long and relaxing walk yesterday in the nature.

[ash-44]

annelise piers Its like hearing the soul voice in the contemplative moments. All seems ok as you feel and breath in the power of now🥳🥰

[ash-44]

This week I am listening to soft instrumental music on very low volume, almost as if it’s part of the landscape background of sounds. Felt different, time passed quicker I noticed. Sat and meditated later after the walk. Great feeling of peace in those moments. Hoping to continue this throughout inclement weather in fall and winter! Xoxo best of best walk plus healing/rejuvenating/contemplating time to all! Thank you for the guidance and encouragement, Annelise, Ani and Meenu!

[annelise-2]

Suzana I hear you Suzana… I got a bit of a bug and didn’t do as much as I’d have liked… This community wil stil encourage and ‘move’ each other even after the 28th!!!

[annelise-2]

Ash so so beautiful

[annelise-2]

Ash I’m so glad your tired the music too Ash… In fact I was coming on here to add a little end of the challenge chalenge

[annelise-2]

We’re almost at the end of this walking challenge and have loved hearing from you… And have been so encouraged.

Was wondering… Would you post the link to a song that has the words ‘walk/walking’ in it or playlist you’ve used for your walks??

I’ll start us.off walking on sunshine https://youtu.be/iPUmE-tne5U?si=DJRa6GC_P1Nz_fuN

[annelise-2]

So Sunday is our ‘last’ day of the challenge and I wanted to leave you with an invitation to go forest bathing this Sunday!!!
https://www.youtube.com/watch?v=12CCjoixpkA…
https://www.youtube.com/watch?v=stuZaKB9j7I

[kp-9]

annelise piers definitely will do forest Bathing Sunday

[anirudh-42]

Thank you for making this an exciting and amazing virtual challenge. Your energy and commitment to the goal kept this alive and kicking. annelise piers thank you for organizing this and Meenu Preethi Balaji thank you for sharing your valuable advise.

We would like to put together a new challenge every month. If you have some ideas on what we could do in October, please feel free to share them below!

[ash-44]

Thank you so much team for motivating us and enabling new practices to be integrated in the joy of walking and healing!!

[twinkle-1]

Hello everyone, Let’s continue walking. its fun when we walk together.
This is Trupti here I am in action with new learnings.

[ash-44]

Error

(www.facebook.com)

[tch-anneliese-1]

Ash can’t access this post.

[tch-anneliese-1]

I hear from many of you that you are still walking!!! I’m thrilled to hear that and as Trupti said, let’s keep moving and sharing here!!!

[ash-44]

I’m still walking! 80 days and counting