Eileen’s Fitness Challenge

01/10/2026

01/10/2026

Here’s this week’s fitness challenge

The ACSM's walking guidelines recommend adult aim for 150-300 minutes per week of moderate-intensity aerobic activity, like brisk walking, or 75-150 minutes of vigorous activity, spread throughout the week for substantial health benefits. For general health, aim for 7,000-9,000 steps daily, incorporating movement breaks, and include strength training twice a week, starting slowly and gradually increasing intensity or duration.

Key Recommendations
Frequency: Spread activity throughout the week.
Intensity (Moderate): Brisk walking (about 100 steps/minute, 3-4 mph), making you slightly breathless but able to talk.

Duration: Aim for 30-60 minutes most days, or break it into 10-minute bouts.

Progression: Gradually increase time/distance (e.g., by 20% every two weeks) to avoid injury.
Steps: 7,000-9,000 steps daily is a good target for benefits.

Strength: Add muscle-strengthening activities on 2+ days.

Starting Out (If Inactive)
Warm-up: 5 mins slow walk.
Workout: 10-15 mins at a brisk pace, then cool down with 5 mins slow walk.
Build Up: Slowly increase duration, then intensity, but don't jump too fast.

For Weight Loss
Aim for 250 minutes or more of moderate-intensity activity weekly.

Important Note
If you have existing health conditions (cardiovascular, metabolic, kidney disease) or are unsure, consult a doctor before starting a new exercise program.

12/20/2025

Today’s challenge ‼️ Stair climbing. 1-2 flight/climb, 1-2 climbs/day, 150 steps, progressing 1 flight every week, should be a safe zone for healthy sedentary individuals.
Studies revealed stir climbing interventions appear to improve cardiorespiratory fitness, glycemic and lipid profiles, regulate energy expenditure and vascular functions

For advanced and adventurous challenge is the Manitou Incline (photo below)‼️ 2,768 steps. Extreme difficulty! This was me in 2022. My first climb. I reached the top in 1 hour 15 min. My goal for 2026 is to do it again!

12/08/2025

Today’s challenge is to have at least 6-8 glasses (of 8 oz per glass) of water today ‼️ Enjoy your water. Add some lemon to make it more refreshing and for more flavor 😊