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MBA Step into Summer Wellness Challenge

Presented by the MBA's Lawyer Well-Being Committee

This summer, whether you’re actively participating in the MBA’s Step into Summer Wellness Challenge or just interested in ideas to improve your wellness, you can benefit from the helpful weekly tips we're sharing with challenge participants.

Walking is a low-impact form of exercise and is a great way to build endurance and stamina, increase mobility and recover from other strenuous exercise. There is no better time of year to walk outside, with the world in bloom at the start of summer, and no better time to accept the challenge to make time for walking every day. The benefits you will reap for your brain and body are undeniable — and you will feel so much better for it!

We encourage you to use this printable and fillable chart to monitor your progress.

Step into Summer Challenge Tips:

Wellness Tip #1: The Benefits of 10-Minute Walks

While we challenge ourselves to walk 30 minutes each day for the next 30 days, consider breaking those minutes into 10-minute intervals, which may align better with your daily schedule. A walk first thing in the morning, after lunch, and at the end of the workday can boost metabolism, help restore our brains, and even increase insulin-sensitivity. Watch and read more about the value of 10-minute walks and the health benefits from daily walking:

Wellness Tip #2: The Walking Workout

While some of us may not consider walking to be a traditional cardio workout, we can transform our time walking into just that -- even if we are breaking up our 30 minutes of walking throughout the day. Adding intervals, hills or weights can turn your walk in the park into a workout -- if you want. Read more for tips about how to get started with walking workouts:

Wellness Tip #3: Walking to Boost your Creativity

While walking every day will increase our cardiovascular health and mobility, research has shown that it will also boost our creativity! Walking before an important meeting or piece of work is a great way to enhance our brainpower. Check out these TED talks for more on how walking will increase your creativity:

Wellness Tip #4: Mindful Walking

The combination of movement and mindfulness creates an opportunity to focus on the present moment. Strengthening that focus can enhance the way we work and interact with others. When we combine the benefits of walking with mindfulness, we witness what has been called a perfect storm of improvements to psychological and physiologic well-being (Tsang, Chen & Cheung, 2008). Read more regarding the benefits of mindful walking:

As you make your way through this 30-day challenge, don’t forget to post your daily progress on Instagram, Facebook and/or Twitter using the hashtag #MBAStepIntoSummer. Each post will enter you into a raffle for additional chances to win prizes. Show your fellow members how you are prioritizing your wellness by walking each day!

Always consult your physician or other health care provider before starting an exercise program.