The Studio Ness July Walking Challenge. It’s just 15 walks!
This July, we’re inviting all of our Studio Ness community to step into a simple challenge. Get outside and walk at least 15 days this month. That’s it! No need for a stopwatch, count steps or shift up to hare’s pace. Just get outside, enjoy the fresh air, and let your body do what it needs to do; move.
There’s so many reasons your body will benefit from this challenge, but it’s a great opportunity to start with everyone else at Studio Ness and stay accountable.
Do you need more convincing? Read on. Maybe one of these benefits will help you want to move more often.
Keep Joints Juicy and Happy
As we age, our joints can feel stiffer or less forgiving, especially in colder weather or after long periods of sitting. Joints don’t have a direct blood supply, they rely on movement to ‘sponge in’ nutrients and hydration.
Walking helps lubricate your joints, especially in your hips, knees, and ankles. This can reduce stiffness, ease aches, and help maintain or improve range of motion. Movement literally helps keep things moving smoothly (Carter et al., 2004; Felson et al., 2005).
Activate Your Lymphatic System
You may have heard that the lymphatic system is your body’s internal "clean-up crew," helping flush waste and support your immune system. But it doesn’t have a pump like the heart does for the cardiovascular system. Instead it relies on muscle movement to work.
Regular walking activates your calf muscles and other key movers, helping push lymph fluid through your system. This can help reduce swelling (especially in the ankles), support your immune health, and leave you feeling lighter and less sluggish (Sendowski et al., 2000).
Smooth Out Blood Sugar Spikes
Walking, even at a gentle pace, helps your muscles soak up blood sugar and use it for energy. This means less sugar left in your bloodstream, which is especially important for managing or preventing type 2 diabetes.
A short 10–15 minute walk after meals can be particularly effective in lowering blood glucose levels. Even if you're not diabetic, this can reduce inflammation and energy crashes (DiPietro et al., 2013).
Build a Lasting Habit for Life
Committing to walk 15 days in July isn’t just about this month—it’s about creating a consistent habit that sticks. Research shows that walking is often the most sustainable form of regular exercise, especially as we get older.
It’s low impact, low cost, and can be done almost anywhere. And once it becomes a habit, you might find yourself looking forward to that daily stroll, rain or shine (Taylor et al., 2004).
Embrace the Weather and Boost Your Immunity
Let’s be real—some days, walking outdoors feels magical. Others, it’s… less appealing. But part of this challenge is learning to move through mild discomfort, like a chill breeze or light drizzle.
Not only can this build mental resilience, but exposing your body to fresh air and mild temperature variation (like cooler winter air) can stimulate your immune system, improve circulation, and help your body adapt more effectively to environmental stress (Brymer & Davids, 2013; Moran et al., 2021). Think about how good you will feel returning home and enjoying a nice hot drink or soup.
Boost Your Mood and Mental Clarity
There’s a reason even psychologists these days are prescribing time outdoors and walking as part of mental health treatment. Studies show that a 20-minute walk can:
- Improve mood
- Reduce anxiety
- Help with memory and focus
- Support better sleep
And walking in nature or green spaces amplifies those benefits even more (Mammen & Faulkner, 2013; Weuve et al., 2004).
Ready to Take the First Step?
Put your name on the wall at the studio and tick off a box for each day you walk.
We’re not aiming for progress. Whether it’s 3min to the corner and back or a 3hr hike on a trail, I think you can agree that 15 times in July is an achievable commitment with some impressive outcomes for your whole body.
Oh, you don’t want to walk?... Just be active outside.
How about we let you count other things too like:
- gardening,
- cycling,
- playing with (or without) grandkids,
- using the outdoor gym in the park
- Sitting by the pool and kicking your legs in the water
- or any other activity outdoors
You can expect the benefits to be similar.
Is there something else that is stopping you? Let’s talk about it together. Chances are, you're not the only one with other barriers to moving more.
Prizes!
Those who successfully complete the challenge will receive a free upgrade to their health for having done something good for their body.
Come walk with us!
Probably don’t post this, but I can provide them if someone asks.
📚 References
Brymer, E., & Davids, K. (2013). Ecological dynamics as a theoretical framework for development of sustainable behaviours toward the environment. Environmental Education Research, 19(1), 45–63. https://doi.org/10.1080/13504622.2012.677416
Carter, D. R., Beaupré, G. S., Wong, M., Smith, R. L., Andriacchi, T. P., & Schurman, D. J. (2004). The mechanobiology of articular cartilage development and degeneration. Clinical Orthopaedics and Related Research, 427, S69–S77.
DiPietro, L., Gribok, A., Stevens, M. S., Hamm, L. F., & Rumpler, W. (2013). Three 15-min bouts of moderate postmeal walking significantly improve 24-h glycemic control in older people at risk for impaired glucose tolerance. Diabetes Care, 36(10), 3262–3268. https://doi.org/10.2337/dc13-0084
Felson, D. T., Niu, J., McClennan, C., Sack, B., Aliabadi, P., & Hunter, D. J. (2005). Knee osteoarthritis: can we identify who will experience rapid progression? Annals of the Rheumatic Diseases, 64(11), 1727–1733.
Mammen, G., & Faulkner, G. (2013). Physical activity and the prevention of depression: A systematic review of prospective studies. American Journal of Preventive Medicine, 45(5), 649–657. https://doi.org/10.1016/j.amepre.2013.08.001
Moran, D. S., Epstein, Y., & Heled, Y. (2021). Adaptations to cold and exercise: The role of repeated mild cold exposure in humans. Temperature, 8(2), 97–106. https://doi.org/10.1080/23328940.2020.1837367
Sendowski, I., Savourey, G., Besnard, Y., & Bittel, J. (2000). Lymphatic adaptation to exercise: A review. International Journal of Sports Medicine, 21(8), 469–475.
Taylor, A. H., Cable, N. T., Faulkner, G., Hillsdon, M., Narici, M., & Van Der Bij, A. K. (2004). Physical activity and older adults: A review of health benefits and the effectiveness of interventions. Journal of Sports Sciences, 22(8), 703–725. https://doi.org/10.1080/02640410410001712421
Weuve, J., Kang, J. H., Manson, J. E., Breteler, M. M. B., Ware, J. H., & Grodstein, F. (2004). Physical activity, including walking, and cognitive function in older women. JAMA, 292(12), 1454–1461. https://doi.org/10.1001/jama.292.12.1454