Health
Step Into Fall: 30-Day Walking & Strength Challenge
Health Points
- Committing to a walking streak can jumpstart your fitness journey and improve mood, energy, and overall health.
- Adding strength training helps maintain muscle mass, supports bone health, and enhances metabolism as we age.
- Flexible meal planning with dietitian support makes it easier to prioritize nutrition, even with a busy schedule.
September brings a perfect chance for fresh goals and healthy routines, especially after a relaxed summer.
This month’s double challenge invites you to find motivation in daily movement at any fitness level.
If you’re new to fitness, begin simply by taking a daily walk—consistency is key, so challenge yourself to keep a streak going every day this month.
The 30-Day Walking Streak Challenge offers motivational podcasts and digital rewards to keep you engaged as you make walking a daily habit.
Regular walking brings real benefits, but building and keeping muscle is essential, too, especially as we age.
Strength training lifts metabolism, tones muscles, and reinforces bones, naturally supporting your body’s needs over time.
If you want to enhance your routine, personal trainer Stephanie Mansour has designed a 30-Day Strength and Stretch Plan, perfect for complementing daily walking and boosting flexibility.
Choose the challenge that fits your lifestyle—or combine both for a stronger, healthier you!
“Walking is a great way for beginners to start because it is low-impact, accessible pretty much everywhere (indoors and outdoors), and requires no special equipment to perform,” says TODAY Fitness Contributor Stephanie Mansour.
This challenge is adaptable: start with short sessions and gradually increase your pace or distance as your stamina builds.
Unique daily podcasts in the app inspire you to keep moving while collecting badges helps keep your momentum going.
The rewards of a walking streak extend beyond fitness—many experience better sleep, stress relief, and the satisfaction that comes with steady progress.
“People often feel increased energy levels, improved mood, weight loss, and a greater sense of accomplishment while committing to a walking streak,” says Mansour. “Walking can also lead to better sleep and reduced stress.”
Strength and stretch routines enhance how your body handles activity, reduce risk of injury, and promote overall endurance.
“Strength training builds muscle mass, which boosts metabolism, improves strength and stability, and helps prevent injuries,” says Mansour.
This holistic approach allows for personalized routines, whether you’re easing in or seeking bigger challenges.
“Combining strength training and cardio provides full body fitness benefits,” says Mansour. “Strength training improves the strength and endurance of the muscles used in walking, such as your legs, core and glutes. This type of training can lead to better posture, reduced fatigue, and increased walking efficiency.”
A well-rounded program, designed by fitness professionals, can be adapted to include activities you love, such as walking, biking, or swimming alongside strength sessions.
Nutritious eating can help you get back into a healthier routine, and flexible meal plans are available for busy lifestyles and different nutritional needs.
Join live coaching calls with dietitians for practical meal prep tips and personalized support.
“As kids go back to school and summer turns into fall, many people are motivated to get back into the swing of things with their nutrition. But it’s difficult to prioritize nutrition when you are so short on time. That’s where meal planning can help!” says Start TODAY dietitian Natalie Rizzo.
She recommends starting simply: select parts of meal plans that fit your habits, and try new, easy recipes like energizing oat-based breakfasts.
With the right support and planning, healthy living feels achievable, no matter your schedule or experience.
Ready to refresh your routine this fall? Take that first step today and enjoy the benefits of movement, strength, and nourishing meals!