WEEK 1: Let's Get Started!

Live Well San Diego sent this bulletin at 08/14/2023 07:01 AM PDT

Welcome to the 5K Fitness Challenge!

WEEK 1: Getting Started!

Fire it up! Let's get ready to go!

This week is about getting started with a new exercise plan. Ease into your workouts. It's ok to begin with a walk and mix in a short jog until you find a comfortable pace. Or, find ways to fit physical activity into your day, grabbing a walk between your regularly scheduled activities.

It's also important to be safe in the summer heat. Adjust your workout schedule to early morning or late evening when it’s cooler outside - and remember to stay hydrated! Think about cooler places to walk or run. Perhaps at a local lake or park or along the coast.

And, don't forget to rest! Rest days help your body recover.

Thank you for taking this journey with us! We want you to feel great, have more energy, connect with others, and be ready to participate in the Live Well San Diego 5K on Sunday, September 17.

Sign Up for the FREE 5K

This Week's Fitness Challenges

Days 1-4: Add 1 mile or +2200 steps to your normal routine. This is the equivalent of walking for about 20 minutes or jogging about 12 minutes.

Day 5: REST

Day 6-7: BOOST - Add 1.5 miles or +3300 steps to your normal routine. This is the equivalent of walking for about 30 minutes or jogging about 18 minutes.

View Full Training Plan

This Week's Daily Training Tips:

Day 1 - Fit in exercise - Older man in wheelchair lifts weights

Day 1: Many of us are so busy that fitting in physical activity can seem impossible on most days. But here's some good news: A little bit of moderate activity here and there can really add up! Check out these quick tips to help you fit physical activity into your day.

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Day 2: Be Safe in the Heat - Woman and man work out by the ocean

Day 2: Summertime provides more opportunities for the whole family to get outside and get active! But, being active outdoors can be more challenging when the temperatures are high. Learn how you can safely keep your fitness routine during warm days.

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Day 3: Warm Up and Cool Down - family rides bikes in the evening

Day 3: A warm-up and a cool-down both involve doing exercises at a lower intensity and slower pace. A good warm up prepares your cardiovascular system for activity - try walking, light jogging, or slow cycling. A cool down brings your heart rate back to normal levels - try reducing the pace of your exercise at the end of your session.

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Day 4: Stay Hydrated - Young woman drinks water from a waterbottle

Day 4: Our region is dry year-round and hot sun can do a number on anyone, especially youngsters or those working up a sweat — you can lose 40 percent of your body’s water during exercise! Follow these six tips to stay hydrated, especially when temperatures — or your activity levels — increase.

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Day 5: Rest and Revitalize - Small group of adults prepares for yoga class

Day 5: Though physical activity is important, it is equally important to treat yourself to a rest day so your body can recover. How about trying some revitalizing yoga? It fosters mental calmness, reduces stress, and builds strength. LWSD Partner OG Yoga offers trauma-informed, diversity-sensitive yoga for all body types and abilities.

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Day 6: Eat Healthy! - several healthy lunch options in to-go boxes

Day 6: Healthy eating is not about rigid dietary limitations or depriving yourself of the foods you love. It’s about feeling great, having more energy, and stabilizing your mood. UCSD's Center for Healthy Eating and Activity Research offers some detailed tips to help you make healthier food choices and foster better eating habits.

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Day 7: Exercise Regularly! Man with prosthetic leg prepares for sprint on race track

Day 7: You know exercise is good for you, but do you know how good? Feel better, have more energy and even add years to your life - just by exercising. Need more convincing to get moving? Check out these five ways that exercise can lead to a happier, healthier you.

Learn More

Helpful Links:

Remember to also follow us on social media @livewellsandiego5K for additional updates and tips!

We want to see you in action! Share a picture with us on social media by making your post public and tagging our page. Be sure to use the hashtag #LiveWellSD5K. We’ll try to include your pic in our stories!

The 5K is September 17 at Waterfront Park

Don't Forget to Register at LiveWellSD5K.com!

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