Tag Archives: walking tips

Fit a Workout into Your Busy Day

autumn-goodman-230240

Photo via Autumn Goodman

We are all busy people, thanks to work, side hustles, family and even a little fun now and then! However, if you’re going to join us on the 3-Day, you need to train in order to walk those 60 miles. If you have a busy schedule ahead, use some of these tips to squeeze in a workout whenever you have a few spare minutes.

Every minute, every step, and every dollar counts in the fight against breast cancer. So, every training you do for the 3-Day will make a huge difference! Walk on!

drazen-biljak-185613

Photo via Drazen Biljak

Start your day off right!

  • If you have trouble getting up early for a walk, wear your workout clothes to bed and get your sweat on as soon as you wake up. This also gives you an extra five minutes of sleep in the morning.
  • If you don’t have time for a full training walk, do 10 push-ups every morning as soon as you wake up. Or choose jumping-jacks, running in place or crunches! This is a small enough commitment for each day, but still a regular enough activity to make a difference. Over time, you can add more reps or more time.
  • Do squats while you brush your teeth or your hair.
  • While you’re doing your makeup, skin care regime or other morning bathroom routine, pause between each step and do a few repetitions of some dumbbell exercises. You can even keep a set of free weights in your bathroom so you don’t forget.
damian-zaleski-843

Photo via Damian Zaleski

Make the office your gym

  • Start your day by sitting on astability ball instead of your usual desk chair to strengthen your core. You don’t have to sit on it all day, but even a few hours will make a difference!
  • Keepdumbbells by your desk so you can squeeze in 12 to 15 reps of exercises like dumbbell curls and overhead presses throughout the day. You might just inspire your co-workers to do the same!
  • If you eat out on your lunch hour, or usually grab a mid-afternoon coffee, walk to the restaurant on a route that takes you a little bit out of your way.
bench-accounting-49908

Photo via Bench Accounting

  • Do your own filing, copying, package pick-up or coffee-grabbing. Having an assistant or helpful co-workers is great, but they secretly derive the physical benefit of doing your busy work while you spend more time sitting still. Take any chance you can to get up and move from your desk!
  • Take calls standing up! If you spend a lot of time on the phone at work, use that time to get up and stretch your legs, or do some squats and lunges.
brooke-cagle-65603

Photo via Brooke Cagle

Get moving in the evening

  • If you have children who have a practice or lesson, walk around the block or the practice field during their appointment. You’ll save time driving to and from to pick them up, and get extra steps in at the same time.
  • If you must run errands like grocery shopping, you can still do lunges, toe raises, and squats at the checkout line. People might look at you like you’re silly, but who cares?
  • Dance like crazy! Loosen up after a long day at work by giving yourself 10 minutes of dance time when you get home. Grab the family, or your roommates, and put on your favorite tunes.
  • Cooking dinner? Do standing push-ups while you wait for a pot to boil or the oven to preheat. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
  • Or, get out of the house and go on a fitness date! Set up a workout date with your significant other or invite your friends to try a new workout instead of hitting happy hour.
  • If you are catching up on your favorite shows, during commercials, jog in place or do jumping jacks. Make some space between the couch and the TV so you don’t miss anything while breaking a sweat.
lydia-harper-212091.jpg

Photo via Lydia Harper

How do you fit training or working out into your daily life? Tell us the ways you get moving, and put a smile on your face, every day!

REMINDER: The health, safety and training information contained in this blog post, or otherwise provided to you in connection with your participation in the Susan G. Komen 3-Day®, is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day or any athletic event, you should first consult a physician and have a physical examination.

Motivation Monday: What Walking Can Do for You

It’s a new week, and the first full week of a new month. We should be ready to jump out of bed and take on the day! That’s not always the case though, because Mondays can be hard. Luckily, we have another dose of Monday Motivation to jump start your weekly training for the 3-Day. One easy way to get moving is to remember all the benefits of walking—physical, mental and emotional. Here are some of the life-changing benefits of taking those extra steps:

race_3016_photo_47581331

It reduces the risk of developing breast cancer: According to research conducted by Susan G. Komen®, women who get any regular exercise or physical activity have a lower risk of breast cancer than women who are inactive.

It helps curb a sweet tooth: One good move begets another! Once you get out and moving, you’ll probably also want to treat your body well on the inside. Try one of our smoothie recommendations after your walk to keep your health-kick moving.

It will get you outside: We’re right in the heart of winter, which means you are spending more time inside than in other times of year. Getting outside gives you Vitamin D from the sun, and also a nice bit of fresh air! Working out in the gym is good too, but if you can get outside, it will help you feel even more invigorated.

race_3019_photo_47669887

It promotes heart health: Heart health is hugely important for your vitality, so getting out for a walk can help your health now and in the long run. Plus, February is Heart Health Month, so your walk is actually a celebration!

A little bit goes a long way: You don’t need to have an intense exercise routine to lower your risk of breast cancer. If you haven’t been doing much training yet, just getting up and getting moving will help you look good, feel good and kick start your training for future walks.

It keeps you social: Make a Friend Day is coming up on February 11th, so grab your teammates or other friends and lace up your walking shoes. It’s a great way to pencil in some catch-up time with someone you haven’t seen in a while or start a walking club with a group. Being around friends will always help put a smile on your face!

race_3019_photo_47669818

 

It’s a mood booster: Any physical activity, walking included, can help with your overall mood and energy level. Guess that’s why they call it putting some pep in your step!

What other benefits do you get from walking, besides training for an excellent sixty miles, that is!?

REMINDER: The health, safety and training information contained in this blog post, or otherwise provided to you in connection with your participation in the 3-Day, is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day or any athletic event, you should first consult a physician and have a physical examination.

race_3018_photo_40560244

 

Philadelphia 3-Day Weather Update and Wet Weather Walking Tips

If you’ve been to the Susan G. Komen 3-Day® before, you know that part of the excitement of the journey is discovering all of the wonderful surprises awaiting you on the route and at camp. The Komen 3-Day is such an amazing experience that sometimes even Mother Nature can’t wait to play along, and this weekend in Philadelphia, we are expecting rain, wind and cooler temperatures. While you may have heard about the possible severe weather from Hurricane Joaquin, at this point, it looks as if  he’s not likely to crash our party on the 3-Day®. We want to assure you that the 3-Day staff is closely monitoring the weather, and we’ll adjust plans accordingly. Our participants’ safety is our first priority, and we’re doing everything we can to make sure that our walkers, crew members and volunteers are supported and safe.

0JLjSJdZ6_dRCfJ20AeUhbr225G8HOucWDGlZM8pKeY

What can you do to help? Be prepared! The following are our top five wet and cool weather walking tips. A little preparation can go a long way for your comfort.

  • Sock it to me: Many walkers carry an extra pair of socks in their walking pack to change at the lunch stop each day anyway, but we recommend on wet walking days that you bring as many extra pairs of socks as you can fit in your walking pack. Keep them dry in plastic bags until you’re ready to put them on. Keeping your tootsies as dry as possible is one way to ensure 60 miles of smiles.
  • Lay on the layers: You won’t be taking a short stroll in the park, and even in the rain, your body is working hard to get you where you need to go. Dress in moisture-wicking layers so you can easily change for your comfort. High quality, seamless tights may prevent wet pants and thighs from rubbing and chafing, and a durable rain jacket that extends longer than your torso will help keep chafing-prone areas dry and comfortable.
  • Shoes you can use: Even if it’s not raining, we recommend participants bring two pairs of broken-in shoes, but it’s even more important when walking in wet conditions. If you soak a pair of shoes one day, you’ll have a dry pair to start with the next day.
  • Hydrate, Hydrate, Hydrate: Just because your skin is being rained on doesn’t mean water is going where it needs to. Remember to keep hydrated, alternating water and sports drink, and stopping to use the restrooms at every pit stop.
  • Read this blog post: It’s chock full of additional wet and cool weather walking tips, including two methods that can help you keep your feet as dry as possible.

Also, be sure you’re signed up for 3-Day Text Alerts, which will keep you informed with event-related news and announcements sent directly to your mobile device.

We’ll continue to keep you updated if anything changes, but for now, rest assured that we’re closely monitoring the situation with your safety and comfort in mind. If you have any questions, feel free to contact our coaches at 800-996-3DAY. See you in Philly – rain or shine!