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January 4K by 4PM Challenge

Running up the stairs at the Jefferson Memorial in DC

This January, I’m kicking off a brand new challenge here at Flecks of Lex: The 4K by 4PM Challenge! The goal of this challenge is to try to get 4,000 steps by 4:00 p.m. each day. The purpose is to make sure you’re moving throughout the day, even if it’s just to get up to walk to the bathroom or to get a drink of water.

I’ve been working on hitting this goal over the last few months, and I gotta tell you: It’s not always easy! I work a job that primarily requires me to be at a desk, and there are hours where I find that I don’t even stand up once! (It’s especially difficult when I’m working on the organization’s website!)

If you start your day at 8:00 a.m. (which I suspect would be late for most of you), this would amount to an average of 500 steps an hour. If you go for a 10-minute walk at lunch, you could probably get a couple thousand steps, so it would balance out for those hours where you didn’t walk. You get the idea!

If you’re up for the challenge, I hope you’ll sign up to participate! This enables me to check in with you and send some tips for not sitting on your bum all day. You can join in the conversation on social media by using the hashtag #4Kby4PM. Feel free to share your photos of your Fitbit/Apple Watch/Samsung Watch/Misfit Wearables/Phone App/Abacus/etc. Tag your friends and challenge them too!

Together, let’s start the new year out strong by just moving a little bit more each day.

Join the challenge!

Always consult your physician prior to starting a new exercise program. 

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