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MOVE

Get moving: 31-day activity challenge

31 Day Activity Challenge infographic

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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

  1. March in place while brushing your teeth.
  2. Take a 10-minute walk on your lunch break.
  3. All day, use the bathroom farthest from your desk (farthest may include a different floor).
  4. Walk around the block before getting your mail.
  5. Wander the room while chatting on the phone.
  6. Make an extra trip around the perimeter of the grocery store before checking out.
  7. Power clean your house. Take the stairs multiple times and include squats and lunges while you clean.

Week Two

  1. All day, use the watercooler/coffee pot farthest from your desk (farthest may include a different floor).
  2. Take two 10-minute walks during the day.
  3. Park your car far from your destinations and walk.
  4. Turn up the music and dance while you make dinner.
  5. Do mini-workouts during commercial breaks, include marching in place and body-weight exercises.
  6. Go shopping and take a stroll around the perimeter of the mall before buying anything.
  7. Attend a fitness class.

Week Three

  1. Take three 10-minute walks during the day.
  2. Take the stairs all day instead of the elevator or escalator.
  3. Take a walk around the building each time you have to go to the bathroom or breakroom.
  4. Binge watch your favorite show while doing body-weight exercises and stretching.
  5. Declutter your house one item at a time instead of filling your arms full of items.
  6. Try a new outdoor activity,
  7. While shopping do bicep curls (with full bags of grocery items) while you walk.

Week Four

  1. All day, walk to your colleagues' desks instead of calling or emailing.
  2. Turn a meeting into a walking meeting.
  3. Do squats and lunges during a phone call.
  4. Take a walking tour of your neighborhood.
  5. Take a 20-minute walk during your lunch break.
  6. Do a free fitness video from YouTube.
  7. Meet a friend for a coffee and a walk (indoor or outdoors).

Week Five

  1. Schedule a 5-minute break every 2 hours to walk around the floor/building.
  2. Go for a walk first thing in the morning.
  3. 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.

WHAT YOU CAN DO

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