MOVE
Get moving: 31-day activity challenge
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31 Day Activity Challenge
Challenge yourself to move more by making time for activity throughout your day.
Use a pedometer or fitness tracker to help yourself stay accountable.
Week One
- March in place while brushing your teeth.
- Take a 10-minute walk on your lunch break.
- All day, use the bathroom farthest from your desk (farthest may include a different floor).
- Walk around the block before getting your mail.
- Wander the room while chatting on the phone.
- Make an extra trip around the perimeter of the grocery store before checking out.
- Power clean your house. Take the stairs multiple times and include squats and lunges while you clean.
Week Two
- All day, use the watercooler/coffee pot farthest from your desk (farthest may include a different floor).
- Take two 10-minute walks during the day.
- Park your car far from your destinations and walk.
- Turn up the music and dance while you make dinner.
- Do mini-workouts during commercial breaks, include marching in place and body-weight exercises.
- Go shopping and take a stroll around the perimeter of the mall before buying anything.
- Attend a fitness class.
Week Three
- Take three 10-minute walks during the day.
- Take the stairs all day instead of the elevator or escalator.
- Take a walk around the building each time you have to go to the bathroom or breakroom.
- Binge watch your favorite show while doing body-weight exercises and stretching.
- Declutter your house one item at a time instead of filling your arms full of items.
- Try a new outdoor activity,
- While shopping do bicep curls (with full bags of grocery items) while you walk.
Week Four
- All day, walk to your colleagues' desks instead of calling or emailing.
- Turn a meeting into a walking meeting.
- Do squats and lunges during a phone call.
- Take a walking tour of your neighborhood.
- Take a 20-minute walk during your lunch break.
- Do a free fitness video from YouTube.
- Meet a friend for a coffee and a walk (indoor or outdoors).
Week Five
- Schedule a 5-minute break every 2 hours to walk around the floor/building.
- Go for a walk first thing in the morning.
- Do calf raises, balance on one foot or march in place anytime you find yourself waiting.
Do plan your days in advance to make time for activity.
Do keep a record of your steps and set daily goals
Do reward your accomplishments.
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