Challenge Yourself: Fitness
There are easy ways to become more active and besides having fun, you’ll build more energy to keep you going.
49 Total Challenges
Identify your fitness weakness
If you find sticking with an exercise routine difficult, it’s a good idea to figure out why. Perhaps you feel self-conscious at the gym. Or maybe you lack fitness know-how. Today, think about what...
Go climb a mountain
Get inspired by Earth Day. Sometime during the next week, challenge yourself to hike your favorite nature trail or explore a new one. _Always consult a physician before starting any exercise routine._...
Get stronger
Studies show that strength training fortifies bones, increases lean muscle mass, reduces body fat, and reduces injury risk. And experts say a 20-minute session 2-3 times weekly is all you need. Today...
Salute the sun
Want to energize your body and clear your mind before starting your day? Try sunrise yoga. Enjoy some invigorating sun salutations before leaving the house - look online for a routine that fits your...
Bike to work
According to the US Census Bureau, hundreds of thousands of Americans commute this way - and bicycling organizations believe this figure is low. The best thing about biking to work is that you get a...
Try Pilates
Originally developed as a physical therapy method, Pilates uses controlled movements that enable you to strengthen your body’s core, while also improving your flexibility and balance. A bonus is that...
Upgrade a piece of fitness equipment
Keeping yourself properly outfitted and equipped is important for fitness safety and injury prevention. In the next 24 hours, examine your fitness gear, paying particular attention to your clothing...
Do some sit-ups
If you haven’t done them for a while, you’ll discover they’re pretty challenging. In the next 24 hours, test the strength in your abs by doing one or two sets of 8-15 sit-ups. _Always consult a...
Try ballroom dancing
Looking for an activity that feels more like play than like a workout? How about ballroom dancing? It’s not an activity reserved for older generations anymore. Lately, everyone’s trying it. Best of...
Practice sun salutations
Sun salutations are a great method for loosening up in the morning and kick-starting your day. If you’ve never heard of them, they’re a yogic practice of 12 postures performed in a single, graceful...
Correct your posture
One of the first things that we notice about people is their posture. We tend to interpret people who stand up straight as self-confident, while we imagine those who slouch as less comfortable with...
Take walking breaks
Sometimes finding 30 minutes in your day to take a walk just doesn’t sound do-able. The great thing is that recent research has shown that exercise doesn’t need to be ‘all at once’ to be beneficial...
Try salsa dancing
Dancing is such a fun, liberating activity. And what’s really great about salsa dancing is that its popularity means there are lots of opportunities for free classes in many of the medium- and...
Avoid a workout rut
Adding variety to your regular workout routine is more important than you might think. New activities not only keep you interested and motivated, they also challenge your muscles work harder to adapt...
Reward yourself for achieving fitness goals
Have you written down an exercise plan and worked toward your fitness goals? If so, you might want to plan out ways to reward yourself once you’ve met them. Lots of people find this practice...
Keep an exercise diary
This is another wonderful idea for keeping yourself motivated toward achieving your fitness goals. And there are lots of different methods for doing it. You can use websites that are designed for this...
Find an exercise buddy
Many of us are a lot more motivated to exercise if we have someone to do it with. Whether we’re going to the gym, taking a class or going for an afternoon walk during work hours, when we’re...
Write out an exercise plan
Seeing your exercise goals written down can really keep you motivated. Do you want flatter abs? Or do you dream of being able to run a mile or two? Whatever your fitness goals, make a plan for...
Limber up
Ever sit up in bed in the morning after a good night’s sleep, stretch your arms above your head and yawn? Well, if you haven’t you should try it. It feels fantastic. But then, stretching feels great...
Do 50 more jumping jacks
A few months ago we posted this challenge and immediately got a huge response. Everyone really seemed to love it. And what’s not to love? Jumping jacks get your heart rate up. They also make you...
Try tai chi
There’s a reason you see so many people doing tai chi in the park. It’s not only an interesting way to exercise outdoors, this ‘meditation in motion’ is great for stress reduction, balance, agility...
Start a morning workout routine
Sometimes it’s nearly impossible to get motivated to exercise after a long day of work. That’s why exercising in the morning is such a good idea. When you get moving early, you set the pace for the...
Try a 10-minute workout
Although longer, sustained workouts may help you reach your fitness goals faster, shorter workouts can help you stay healthy too. Better yet, they get you in the habit of regular movement, which is...
Try a team sport instead of jogging
A recent study by Danish scientists who conducted research on 37 men found that soccer players worked off more fat and built more muscle than joggers exercising for the same amount of time. In...
Try a new breathing technique
For some people, breathing is a tool for achieving a relaxed and clear state of mind, as well as raising energy and increasing alertness. There are lots breathing exercises to choose from which have...
Get a good sports bra
Recent research at the University of Portsmouth in the UK suggests that when women jog without proper support, they may be risking great stress on their breasts’ fragile outer skin and connective...
Join a hiking club
Ever wish you could get into the great outdoors more often, but you don’t have anyone to go with? Or maybe you’re bored by your usual hikes. There are lots of reasons that hiking clubs are a good...
Walk with a pedometer
Did you know that the President’s Council on Fitness and Sports recommends you walk at least 10,000 steps per day? Although that sounds like a lot of walking, you probably walk more than you know...
Try yoga (or a new yoga style)
Yoga has been shown to strengthen muscles, increase flexibility, and relax the mind. (For those of you who already practice regularly, these benefits are clear.) During the next week — if you're...
Strengthen your core
The area around your pelvis and trunk — your core — is where all the movement in your body originates. When you have a strong core, your posture improves, your back is protected from injury, and you...
Workout with an everyday activity
You don’t have to go to a gym to get your heart rate up. Many everyday activities help you accomplish this goal — and they don’t cost a thing. Today, make the effort to do something that gets your...
Jump rope for 10 minutes
Jumping rope is not just for schoolyards. It is a great way for people of all ages to burn extra calories, increase stamina, and improve coordination. Today, challenge yourself to find a jump rope and...
Wear comfortable shoes
When you wear comfortable shoes you’re much more likely to walk around during the day, which is great for your body. Today, wear comfortable shoes to work and take a walk at lunchtime.
Get a fitness question answered
We all have at least one question about how we can live a more active lifestyle. And that question is oftentimes the first step in reaching our goals. This week, take the first step towards your...
Try strength training
Weight lifting and strength training not only build muscle mass but may increase your metabolism and help strengthen your bones. With this in mind, try to integrate some strength training into...
Change up your workouts
Alternating workout activities keeps exercise feeling fun and challenging. And because your body has to work harder to adapt to new activities and motions, research suggests a varied workout also...
Go outside and play
In the next 24 hours, plan an outdoor activity with your friends and family. Hiking, biking, flying a kite, or playing catch—anything goes as long as you have fun...
Exercise during work hours
There are some simple, easy exercises you can do during your workday that aren't a big deal. Today, challenge yourself to make an extra effort to sneak exercise into your life in a small way...
Park in the farthest spot
Everywhere you drive today, park at the far end of the parking lot. It's a great way to sneak in a little extra walking into your day...
Make a workout playlist
Exercising is so much more fun when you're listening to your favorite music. Today, take the time to select some of your favorite songs and add them to a playlist.
Take the stairs
Who'd have thought something as simple as taking the stairs could be so beneficial? Stair climbing is good for your heart, helps you stay fit, and five minutes of this aerobic activity burns a...
Integrate cardio into your schedule
Whether you want to strengthen your heart, lose a few pounds or improve your attitude, cardiovascular exercise is a great way to improve your health and happiness. This month, feel the benefits of...
Use your gym membership
How many of us have signed up for a gym membership and then rarely (if ever) used it? In the next 24 hours, make it a goal to use your gym membership. You'll feel great about it. (And if you already...
Get moving
Jump-start your body and feel great by adding 20 minutes of physical activity to your day in the next 24 hours...
Stretch
Stretching not only feels good, it also strengthens your joints and prevents injury. Today, spend at least 10 minutes gently stretching your entire body to remind yourself how good it feels. Hopefully...
Breathe deeply
Most of us unconsciously breathe in a shallow way, not fully exhaling all of the carbon dioxide from our bodies. As a result, we don't benefit from being fully oxygenated. In the next 24 hours...
Do 50 jumping jacks
Remember jumping jacks from high school gym class? The great thing about them is they get your heart pumping and blood flowing. They also increase the oxygen in your blood and make you more alert...
Save your knees
Believe it or not, running shoes wear out. How? Well, over time they lose their shock absorption capacity and stability. As a result, experts recommend that you replace running shoes every 350-550...
Take a 30-minute walk
Walking has numerous health benefits, including strengthening your heart, bones, muscles, and joints. The best part is that regardless of your fitness level, most people can do it. Today...
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