Walking Challenge update: week two
16 days to go
BCNA’s Walking Challenge is in full swing and we are almost halfway through.
Arnéguy, France (top left)
Roncesvalles, Spain (top right)
Roncesvalles is famous in history and legend for the defeat of Charlemagne and the death of Roland in 778, during the battle of Roncevaux Pass, when Charlemagne's rear guard was destroyed by Basque tribes.
Luzaide/Valcarlos, Spain (bottom)
A conglomeration of historical family villas and farms. The family homes are traditional with many whitewashed exteriors and family crests or coats of arms on the exterior. Many of the local landowners, such as the owners of Curutzezahar, a family home one kilometre up the hillside from the village center, have turned their homes into bed-and-breakfast style lodgings for the growing rural tourism industry in the Basque Country.
Collectively we have already covered 12,861km, which is approximately the distance from Melbourne to Los Angeles, California. This is incredible. Congratulations to everyone who taking part in this challenge and taking steps towards improving your health and fitness goals and a special mention to this week’s top three teams Pink Divas, Splash and Chat Girls and Energizers.
Images from BCNA’s El Camino Inspired Adventure
In 2016 a group
of 27 inspiring individuals trekked El Camino together while raising funds for
Australian’s affected by breast cancer. Their trek took them on a similar
path to that we are walking virtually. Inspired Adventures is a BCNA program
that allows members, supporters and/or family and friends to go on an adventure
of a lifetime and raise funds for BCNA while getting fit and healthy after
treatment, travelling to bucket list destinations and making friendships that
last a lifetime.
BCNA has recently launched another El Camino Inspired Adventure for 2018 as well as other adventures across the globe. If you are interested in finding out more or would like to sign up please get in touch.
Overcoming exercise challenges
With such busy lives and the many appointments we have to
juggle every day, it is easy to let exercise slip to the bottom of the “to do”
list. Here are some ways to overcome some common exercise challenges.
- Make sure you are doing exercise you enjoy.
- Schedule in exercise for times of the day or week when you have the most energy.
- Convince yourself that if you give it a chance, exercise will increase your energy levels (because it will).
- Stay well hydrated all day (aim for around 2 litres a day).
- Get a good night’s sleep (for more information on sleep see BCNA’s Sleepless nights: breast cancer and sleep fact sheet).
- Make exercise part of your commute – walk to work or get off the bus/train earlier and walk the rest of the way.
- Do a workout in your lunch break even if it is a walk around the block.
- Be flexible and change your exercise routine to fit your day. Identify available time slots. Schedule in exercise for at least three 30-minute time slots and stick to them.
- Make a workout playlist of favourite songs.
- Buddy up with friends to exercise together and motivate each other.
- Join an exercise group or class (for a list of exercise options per state visit BCNA’s website).
- Set a goal to monitor your progress (for more on goal setting see BCNA’s Exercise and breast cancer booklet)
- Reward yourself when you achieve your goal.
- Learn how to warm up and cool down to prevent injury (for more information on exercising safely with cancer see the Cancer Councils Exercise for People Living with Cancer booklet and video suite).
- Seek professional advice from an accredited exercise physiologist (AEP) or a physiotherapist, who are trained to design individual exercise programs. AEPs are accredited health professionals who specialise in exercise programs to prevent and manage chronic diseases and injuries, including conditions such as breast cancer. To find an AEP visit ESSA’s website. (You may be eligible for up to five visits covered under Medicare through the Chronic disease management plan).
- Take a group fitness class to develop new skills (be sure to notify the instructor of you situation before you begin).
- Develop a set of regular activities that are always available regardless of the weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, shopping centre walking, dancing, Pilates, yoga).
- Do extra walking in a shopping centre.
- Invest in exercise DVDs or gym equipment to use
- Clean the house – dusting, sweeping and vacuuming burns calories.
- Explain you interest in physical activity to friends and family. Ask them to support your efforts or better yet ask them to join you.
- Plan social activities involving exercise. Instead of meeting for lunch meet for a walk and coffee instead.
new friendships with physically active people. Join a community walking group
or an aqua aerobics class. (Heart Foundation Walking have groups all over the
We have had a few requests for support with most being about the logging of steps and issues logging into the Get on Track website. If you would like assistance or have any questions, please don’t hesitate to contact us [email protected].