75 Hard Challenge: Does a 45-Minute Walk Qualify, and How to Maximize Its Benefits

Does a 45-minute walk count for 75 Hard?

Yes, a 45-minute walk can absolutely count as one of your two daily workouts for the 75 Hard challenge, provided it is approached with intentionality and meets the spirit of the program's physical activity requirement.

Understanding the 75 Hard Challenge

The 75 Hard challenge is a mental toughness program designed by Andy Frisella, not solely a fitness regimen. It involves adhering to six critical rules every day for 75 consecutive days. Failure to complete any rule on any day requires restarting the challenge from day one. The rules are:

• Follow a diet (no cheat meals, no alcohol).
• Drink one gallon of water.
• Complete two 45-minute workouts (one must be outdoors).
• Read 10 pages of a non-fiction book.
• Take a progress picture.
• No "zero days" – complete all tasks.

Our focus here is on the "two 45-minute workouts" rule, specifically whether a walk fulfills this requirement.

The "Workout" Requirement: What Qualifies?

The 75 Hard program intentionally leaves the definition of "workout" broad, allowing for individual interpretation and adaptation to various fitness levels. However, the underlying principle is that these sessions should be intentional and structured physical activity, contributing to physical exertion and mental discipline.

While there's no strict intensity guideline (like target heart rate zones), the implication is that these are not merely passive activities. They should require effort and focus, distinguishing them from incidental movement throughout the day. The goal is to cultivate consistency and push physical boundaries, even if subtly.

A 45-Minute Walk: An Exercise Science Perspective

From an exercise science standpoint, walking is a fundamental and highly beneficial form of physical activity.

• Cardiovascular Health: Brisk walking elevates heart rate, strengthens the heart, improves circulation, and can lower blood pressure.
• Musculoskeletal Benefits: It builds bone density, strengthens leg muscles, and improves joint mobility without high impact.
• Mental Well-being: Walking, especially outdoors, reduces stress, improves mood, enhances cognitive function, and can aid in sleep quality.
• Accessibility: It requires no special equipment (beyond appropriate footwear) and can be performed almost anywhere, making it an excellent choice for consistent daily activity.

The intensity of a walk can vary significantly, from a leisurely stroll to a power walk. To count as a "workout," the walk should generally be at an intensity that elicits a physiological response.

Does a 45-Minute Walk Count for 75 Hard? The Verdict.

Yes, a 45-minute walk absolutely can count as one of your two daily workouts for 75 Hard. However, the key lies in the intentionality and effort behind it.

• Not a Casual Stroll: A leisurely walk where you're barely exerting yourself, perhaps window shopping, might not align with the spirit of the challenge's "workout" requirement.
• Intentional Effort: A purposeful 45-minute walk – where you are actively moving, maintaining a brisk pace, and focusing on the activity – certainly qualifies. This could be a power walk, a hike, or simply a sustained fast-paced walk around your neighborhood.
• Outdoor Requirement: Remember, one of your two 45-minute workouts must be outdoors. A walk is an ideal activity to fulfill this specific rule, connecting you with nature and adding an element of mental resilience (e.g., walking in various weather conditions).

Many participants successfully complete 75 Hard by incorporating walking as one or even both of their daily workouts, especially in the initial phases or on recovery days.

Maximizing Your 45-Minute Walk for 75 Hard

To ensure your 45-minute walk unequivocally counts as a workout and provides maximum benefit, consider these strategies:

• Maintain a Brisk Pace: Aim for an intensity where you can talk but not sing. Your breathing should be noticeably heavier than normal, and your heart rate elevated. A good indicator is the "talk test" – you should be able to hold a conversation, but not comfortably sing.
• Incorporate Hills or Inclines: Walking uphill significantly increases cardiovascular demand and muscle engagement, making it a more challenging and effective workout.
• Vary Your Terrain: Walking on uneven surfaces (trails, grass) engages stabilizing muscles more than pavement, adding to the workout's efficacy.
• Use Proper Form: Engage your core, keep your gaze forward, swing your arms naturally, and push off with your back foot. Good form enhances efficiency and prevents injury.
• Mindful Engagement: Treat it as a dedicated workout. Avoid excessive distractions like constantly checking your phone. Focus on your breath, your surroundings, and the movement of your body.
• Progressive Overload (Optional): As you get fitter, consider increasing your pace, adding distance, or carrying a light backpack to progressively challenge yourself.

Important Considerations and Expert Advice

While a 45-minute walk is a valid workout, consider the broader context of your fitness journey:

• Balance with Other Activities: For well-rounded fitness, it's beneficial to complement walking with other forms of exercise, such as strength training, flexibility work, or higher-intensity cardiovascular activities. You could use your second 45-minute workout for this.
• Listen to Your Body: 75 Hard is demanding. Walking is a low-impact option that allows for active recovery and can help manage fatigue while still fulfilling the workout requirement. Pay attention to signs of overtraining.
• Consult a Professional: If you have any underlying health conditions or are new to consistent exercise, consult with a healthcare provider or a certified personal trainer before starting 75 Hard or any new fitness regimen.

Conclusion

A 45-minute walk is a perfectly acceptable and highly beneficial activity to count towards your 75 Hard workout requirement. By approaching it with intent, maintaining a brisk pace, and focusing on the physical exertion, you not only fulfill the challenge's criteria but also reap significant physical and mental health benefits. Embrace the simplicity and power of walking as a cornerstone of your daily discipline.