A 31-Day Mobility and Walking Plan That Will Reduce Pain and Keep You Moving
But it is possible to not only keep daily movement a priority, but do it in a way that doesn't take a lot of time and sets you up to hit the ground running in September.
That's why we designed the Start TODAY app to be a daily motivator you can keep in your back pocket, with small ways to prioritize your health that don't feel overwhelming. This month, we're going back to the basics by focusing on mobility and walking. Over the course of the month, we will serve you a mobility routine or walking podcast daily to improve overall functional fitness, reduce aches and pains and most importantly, keep you moving and prime the body to tackle bigger fitness goals next month.
For the full 31-day plan, including daily mobility routines and walking podcasts — plus on-demand workouts, meal plans and inspiration — download the Start TODAY app!
August Tune Up: 31-Day Mobility and Walking Plan
>>Download the calendar here
'People forget that stretching and mobilization is a 'workout.' It is an integral part of health and wellness and should be incorporated at least a couple of times during the week, depending on your condition and health status,' says physical therapist and Start TODAY trainer Karena Wu. 'In my experience, clients that have good mobility have had less injuries and have been able to recover more quickly. Mobility allows for better neuromuscular communication and improved circulation and blood flow. All of these can help with avoiding injuries and allowing for normal function with no limitations, compensations or perceptions of pain.'
In this 31-day plan, mobility days are alternated with walking to prioritize cardiovascular exercise that burns calories, improves heart health and boosts metabolism. Join our monthly challenge in the Start TODAY app to receive daily mobility routines designed by best-in-class trainers to improve range of motion and reduce aches and pains. On walking days, press play on audio podcasts that provide motivation and mental health tips to entertain you and help reduce stress while you get your steps in.
Mobility workout
Get a taste of what your daily workout may look like with this "Hip Mobilization" routine from Karena Wu. "Your hips work all day and absorb a lot of forces. They can get weak, feel right and affect how you move," says Wu. Tight hips can have a ripple effect throughout the body, causing issues in the low back, knees and ankles. "Stretching only addresses the overlying tissue," says Wu. "Mobilizing targets the deeper tissues of the joint," preventing aches and pains and prevent injury.
For the full routine — and the the complete 31-day challenge with a unique workout sent to your phone each day — download the Start TODAY app!
Diet Tune Up: Nutrition Tips
While you're focused on simple ways to keep your body moving this month, Start TODAY dietitian Natalie Rizzo has some small habits that will help you tune up your nutrition before the busy back-to-school season:
Use the 'addition' rule of nutrition. This means focusing on the healthy foods you can add to your plate, rather than foods you should take away. For instance, add a cup of veggies to your pasta dinner, add a side salad to a slice of pizza, add beans to taco night or add berries as a side to your morning eggs. Even easier, add a glass of water to your morning routine before you have coffee, or drink water with dinner to keep you hydrated throughout the night.
Focus on 'One Small Thing.' This feature in the Start TODAY app is a great tool to help make healthy choices a no-brainer. Check it off daily throughout the month and by September, you'll be on a 31-day streak of doing something every single day to prioritize your health! This is an actionable way to apply the rule of addition and focus on what you can add to your routine, rather than take away, to keep a positive mindset around healthy eating and exercise.
Eat more anti-inflammatory foods. Mobility is all about reducing aches and pains and promoting healthy aging, and nutrition is an important part of those goals. This month, when you're choosing what to add to your plate, focus on foods like fruits, vegetables, whole grains, nuts, seeds, and fish, which have antioxidants that fight inflammation and over time can reduce your risk of disease. The Start TODAY app is packed with recipes that have an abundance of anti-inflammatory ingredients, like Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce and Anti-Inflammatory Beet & Avocado Wrap. These recipes are also low in added sugar, saturated fat, and sodium, which are all pro-inflammatory ingredients. Try the Heart Healthy or Mediterranean Meal Plans to get daily anti-inflammatory meal ideas!
This article was originally published on TODAY.com
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A 31-Day Mobility and Walking Plan That Will Reduce Pain and Keep You Moving
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Over the course of the month, we will serve you a mobility routine or walking podcast daily to improve overall functional fitness, reduce aches and pains and most importantly, keep you moving and prime the body to tackle bigger fitness goals next month. For the full 31-day plan, including daily mobility routines and walking podcasts — plus on-demand workouts, meal plans and inspiration — download the Start TODAY app! August Tune Up: 31-Day Mobility and Walking Plan >>Download the calendar here 'People forget that stretching and mobilization is a 'workout.' It is an integral part of health and wellness and should be incorporated at least a couple of times during the week, depending on your condition and health status,' says physical therapist and Start TODAY trainer Karena Wu. 'In my experience, clients that have good mobility have had less injuries and have been able to recover more quickly. 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