We found 127 results tagged with "toning up"
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Natural Wisdom: The Healing Power of Qi Gong
Discover a beautiful Chinese movement practice that draws on ancient observations about nature to bring body, mind and spirit into balance.
It's Recess! It's Boot Camp! It's Punk Rope!
Intense fitness meets pure joy—with a soundtrack worthy of the occasion. Discover Punk Rope, the exercise phenomenon that’s changing people’s lives, one jump at a time.
Martial Arts: The Ultimate Mind/Body Workout
Learn the benefits and challenges of practicing a specialized form of the martial arts.
Preventing Knee Injuries in Women
Women’s fitness expert and leading orthopedic surgeon Gloria Beim, M.D., shares three simple exercises you can start doing now to strengthen your knees and prevent common injuries.
The Pleasure Principle: Sticking with a Healthy Lifestyle
Finding the right exercise and foods for your body makes you feel great, which is the best motivation of all.
Winter Weather Can’t Stop Fun
Transform any winter day into an opportunity to get moving!
Tai Chi: Balance in Motion
Tai chi’s slow graceful movements are said to increase self-confidence and sharpen mental focus.
Aerobic Exercise: Stay Fit by Having Fun
Many aerobic activities not only improve overall health, but they can also be really fun.
A Newcomer's Guide to Yoga
Longtime practictioners believe yoga keeps the body supple and quiets a busy mind.
Workweek Fitness Ideas
Even on an nine-to-five work schedule, there are plenty of ways to add exercise to your day.
Get Started with Strength Training
Strength training is a vital component of good health.
Activities for Fun Summer Weekends
Summer weekends are a perfect time to take your workout outdoors.
115 Challenges
115 Challenges found
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Use plastic toy hoops for strong arms
Plastic Toy hoops aren’t just a great tool for working your core—they’re a wonderful way to strengthen arms without spending tons of time inside a stuffy gym. How does it work? Just place one full-size hoop over each wrist, letting the hoop hang down. Work the hoops in circular...
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Go bowling
Bowling is not only fun, it’s a decent workout! Depending on your weight, you can burn somewhere in the vicinity of 200 calories with a couple hours of bowling. Plus, it’s a good game for beginners and it’s social. Today, challenge yourself to go for a bowl with friends.
You may...
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Heed hip-hop
Hip-hop, a form of dance that has its origins in urban African-American communities, is not only a fun, engaging way to express yourself, it’s a great workout, too! Known for working glutes, legs, and abs with lots of squats and sharp and sudden movements, hip-hop classes are offered at many...
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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 all, it gets your heart rate up, which improves your stamina.
Today, do a little...
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Go easy, go long
In the past, we’ve suggested alternating lighter and heavier workouts and making sure you get enough rest. Another way to add variety to your workout is to make easier days longer days as well. Today, challenge yourself by increasing the duration of your workout, not the intensity level. Some tips...
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Swear off speed
When it comes to resistance training, rushing through reps isn’t the best way—especially if you’re using momentum instead of muscle power to build strength. Besides potentially not burning as many calories or upping muscle mass, you’re also creating the potential for injury. Why not play it safe...
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Test your strength with variety
No matter how challenging your strength training routine was initially, in time, your muscles will grow accustomed to the same moves and develop efficiency at executing them—without extra effort. Today, challenge yourself by learning one or two new exercises for a muscle group (e.g., two ways to...
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Learn the burn
How many calories do different activities burn? If you’re like us, you’ll be surprised! Some of your favorites may be more beneficial than you think, whereas the ones you dread may be less effective than you’d imagine. Plus, you should learn about “invisible” work like heavy cleaning. Turns out...
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Thank your plank
Plank is a standard yoga pose for good reason: it strengthens the muscles deep in your abdomen and back…also known as your core. Today, challenge yourself to try it out.
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Exercise anger management
Exercise helps us manage stress. Now researchers think it may also help us handle anger. According to a study of children published in the November ‘08 issue of Pediatric Exercise Science, exercise helped overweight kids express their anger in healthier ways. How to apply this preliminary learning...
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Lunge forward
Lunges are a great move. Why? Not only do they use every major lower-body muscle group, they also test your balance and, therefore, core strength. Plus, nearly everyone can do them (with enough modification, such as limiting range of motion and bearing only your own body weight). Today, challenge...
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Rethink movement
When it comes to exercise, what really moves you? We’re serious. Remember: working out isn’t just about gym membership. Gardening, dog-walking, dancing in your living room – all hold the potential for rejuvenation and calorie burning. Today, challenge yourself to redefine your idea of exercise to...
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Swing it
Your average playground swing is ripe with fitness potential: for your abs, your sense of wellbeing, your coordination, and your feeling of youth. Today, go to a playground and challenge yourself to swing your way to a sense of wellbeing, relish the rush of wind in your face, and aim higher than...
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Muscle in on excess weight
Need to trim down? Building muscle can help reduce body fat by increasing lean muscle mass and resting metabolism. (Remember: You still have to achieve a negatie calorie balance to lose fat.) As a result, muscle can play an important role in weight management. Today, challenge yourself to...
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Add intervals
Most experts agree that adding interval training to your workouts can boost results. What is interval training? Just a fancy way of saying, vary your pace. Like to run? Alternate sprints with fast-walking. Aerobics your speed? Add strength-training intervals. Anything you can do to “surprise” your...
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Focus on stress reduction
Need another way to approach exercise? Instead of focusing on things like grueling challenges or weight management, try shifting your mindset to reducing stress. When you imagine the benefits exercise has on your mind, fitness takes on a whole new meaning. Today, challenge yourself to workout and...
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Dog it
Man’s Best Friend needs his daily jaunt – and so do you. Why not introduce the two of you to a new activity that has a sporty feel? Today, challenge yourself to up the athletic ante on your daily walk. Toss a disk, play keep away, chasing other furry friends, or just racing each other along a...
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Think small
Often, we’re so busy aiming high – and big – that we forget how motivating it can be to set smaller, more realistic goals. Instead of cycling for an hour, try 15 minutes. Or, climb one set of stairs instead of three. Setting more doable goals not only increases chances of success, it is more likely...
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Be a borrower
Are you having trouble finding time to workout? A great way to add “anytime” workouts to your repertoire is to check out fitness DVDs from your local library. Today, challenge yourself to login to the website at your local library and create a fitness dvd “want list”.
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Go it together
Exercise is healthy. Social interaction? Ditto. Exercising in groups? A double dose of goodness, according to several recent studies. Specifically, exercising with others may have psychological benefits, like preventing postpartum depression and helping manage post-cancer grief. Today, challenge...
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Get a leg up on crunches
Crunches are a simple way to work your abs. However, with your feet on the floor, it’s easy to fall into the trap of arching the back and working your hip flexors instead. Today, challenge yourself to bend your knees at a 90-degree angle and put your feet up instead. This makes it easier to limit...
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Take the talk test
One standard of a workout’s rigor is whether or not the participant can pass the “talk” test – being able to carry on a conversation, albeit a breathless one. If you can’t, you may be pushing too hard. Today, challenge yourself to monitor your breath during your workout and making an honest...
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Warm up longer
Many of us skimp on warm-up time, leaping right into exercise out of habit or lack of time. In winter, cold muscles require additional warm-up time. Today, challenge yourself to warm up effectively before you work out. Here are some tips for making warming up part of your winter workout and avoiding...
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Have fitness, will travel
Whether you have a gym membership that travels or need to find other ways to work out on family visits, doing some research ahead of time ensures you have the right gear and, more importantly, a reason to keep up your routine when you go away. Today, challenge yourself to come up with a master plan...
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Be a quick fitness study
Barebones or basic workouts in a pinch are fine – but do you have one? A little research will yield a handy list of strength moves, stretches, and weight-bearing exercises that you can take with you anywhere. Today, challenge yourself to write these moves down or, better yet, print out photos...
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Choose your workout wear
Cold winter mornings have you choosing hibernation over exercise? Lay out your workout clothes the night before a chilly morning workout. Not only will it help you follow through with your plans, it will also save you time. Today, challenge yourself to pick out tomorrow’s outfit.
_Always...
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Embrace off-season activities
Exercisers: Why not try something completely different? If it’s chilly outside, warm yourself with a dip in the indoor pool. If it’s raining too hard to go for your run, find an indoor track. Love your weekly tennis matches but the snow’s got you down? Find some indoor courts…or try out ping pong...
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Get pedaling
Love biking but winter weather keeping you in? Try an indoor cycling class instead. Indoor cycling is an ideal mode of exercise for people of all fitness levels and is not weight-bearing as long as you stay in the saddle. Today, challenge yourself to spin your wheels at the gym if you can’t hit the...
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Think hydrate over hibernate
Winter weather can be as drying as heat, so remember to get the water you need to replace what you’ve lost. As a general rule, experts say adults need about eight 8-oz. glasses a day. Average exercisers need 1.5 to 2.5 glasses more. Today, challenge yourself to rehydrate with nature’s best drink at...
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Don’t sweat it
Do you really have to be drenched in sweat to see cardiovascular results from your workouts? Not necessarily. Rate your winter workouts not in terms of (chilling) sweat, but with a heart-rate monitor. You’ll be surprised how inspiring it is to track your progress and the intensity of your workouts...
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Push yourself
Here’s a just-move-it idea: Do a push-up for every snack you sample today. Not only will marking your indulgences make each choice a more mindful one, you’ll enjoy the benefits of increasing your strength push-up by push-up! Today, challenge yourself to start this program with a double set...
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Resist it
Resistance bands are a handy, affordable way to bring your workout with you, and can be used to work your whole body. They’re a real boon in wintertime, when bad weather often makes outdoor activities difficult. Today, challenge yourself to pick up a band (or two) in light, medium, or heavy...
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Have fitness, will travel
Whether you have a gym membership that travels or need to find other ways to work out on family visits, doing some research ahead of time ensures you have the right gear and, more importantly, a reason to keep up your routine when you go away. Today, challenge yourself to come up with a master plan...
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Switch night and day
If you’re normally a nighttime workout maven, consider switching to morning or midday workouts as the days shorten. Why? Not only can it provide a physical boost as you try something a little different physiologically, it can also help keep things fresh psychologically. Plus, studies show people...
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Write a stretch cheat-sheet
For many people, winter means cold weather when outdoor exercise is simply out of the question. Stay in touch with your body by creating – and following – a home stretching routine that keeps you limber and relaxed. Today, challenge yourself to write down 5-10 of your favorite stretches to do every...
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Embrace isometric
Can you fit exercise into your leisure time this winter? In a word, yes! If sit-ups during a football game intermission are not your style, try isometric movements like flexing your abdominals or glutes instead – nobody but you will ever know. Today, challenge yourself to perform isometric moves...
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Make fitness a to-do
How often does exercise rate your daily to-dos? Is it just something you hope to fit in after you’ve accomplished everything else? Today, start by challenging yourself to keep to your regular standards – or raise them – by adding your exercise goal to your written to-do list every single day...
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Be nimble and quick
Agility is often overlooked as an important part of fitness. When you increase yours, you’ll find that athletic games become all the more rewarding. You’re much more likely to respond faster. Today, challenge yourself to put your muscles to the test – do something that increases your agility. Try...
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Glide across ice
Lively, exhilarating and even romantic, ice-skating is fun no matter what your skill level. Don’t live in a cold climate? No problem: Manmade rinks abound, and with music and games as part of the package, you’ll have a grand time. Plus, it’s great exercise! Today, challenge yourself to find a rink...
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Drink and stair
Here’s a party idea: Keep track of how many holiday drinks you have whenever you attend a party. Then, the next day, climb one flight of stairs for each beverage. Today, try out this idea during your day. Every time you drink something other than water, find a flight of stairs to climb.
_Always...
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Build a snowman
What do a carrot nose, and two eyes made out of coal mean to you? If the answer is, something you haven’t done in years, it’s time for a change! Today, challenge yourself to escape to snowy parts and build the best snowman ever.
_Always consult a physician before starting any exercise routine._
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Get fit during a flick
Lots of us spend time on the sofa watching holiday movies this time of year. That doesn’t mean you have to remain sedentary for two hours! Today, challenge yourself to incorporate push-ups, sit-ups, or treadmill time into the equation, either mid-film or during intermission.
_Always consult a...
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Be a worker bee
Want to move more during this season of rich foods and leisurely parties? Get to work. Running a household requires stamina – especially if you choose the right jobs. Today, challenge yourself to help your hosts with the hardest housework (e.g. vacuuming, raking leaves, shoveling snow, taking out...
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Stroll with holiday cheer
The soft glow of warm lights, a brisk breeze in your face, a few words with friendly neighbors’…such are the varied delights of strolling through your neighborhood sharing the joy of holiday décor. Today, challenge yourself to take a walking tour of holiday houses in your area.
_Always consult a...
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Move more this holiday
For most of us, the holiday season involves a lot of socializing, overeating and couch surfing. Try something different this year by making it a point to move a little when you’re tempted to spend the whole day lounging.
Today, challenge yourself to make a list of ways to keep active in the off...
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Improve your elliptical
Elliptical machines are aerobic devices that allow you to get a great low-impact cardio workout without pounding your joints. Today, challenge yourself to schedule a day at the gym when you try out the elliptical machine. Here are a couple hints for maintaining optimal form:
• Grip support handles...
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Set a weekly goal
What’s in a week? The difference between a daily routine and extra motivation.
Today, challenge yourself to write down a goal (e.g. running for 5 more minutes, losing a pound, getting to the gym 3 times) and make a plan for the next seven days for getting there.
_Always consult a physician...
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Break a sweat
How much should you sweat when you’re working out? Obviously, the answer is different for everyone. Factors like fitness, weight, ambient temperature and genetics play a role. Still, experts agree that sweat is one part of the exercise intensity picture. For example, moderate exercise usually...
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Redefine run of the treadmill
Reviewed your treadmill form lately? Proper form is not only better for your workout, it’s safer too. Today, challenge yourself to schedule some time to head to the gym and get on the treadmill keeping these tips in mind:
• Never walk or run while leaning on or hanging from the support bars.
•...
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Set a monthly goal
Feel like you’ve hit a plateau fitness-wise? Today, challenge yourself to move beyond it. Here are some ideas for making it happen:
• Decide where you want to be a month from now.
• Working back from you goal, break your mission down into weekly and daily steps.
• Add those steps to your...
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Give rowing a go
At the gym, many of us use treadmills, ellipticals and stair climbers. But it can be an extra hurdle for us to brave the world of the upper or full-body workout devices. Our suggestion? Try the rowing machine.
Among other benefits, you’ll burn calories and strengthen your core – pretty...
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Props to you
Crave an impromptu yoga, Pilates or strength workout but have no props? No problem. If all that’s standing between you and an at-home workout is a dumbbell, block or stretchy band, you can improvise safely and get a great workout to boot.
Today, challenge yourself to do an impromptu...
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Expand your sport horizons
Women: Ever thought about trying a traditionally male-dominated sport? Pastimes like football, hockey and rugby can be rewarding – and are attracting more women all the time. If spreading your wings athletically is important to you, today challenge yourself to do some research and find a league...
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Bound up the stairs
Don’t just take the stairs today – run them. Sound intimidating? Just remember that if you can only do five steps comfortably, there’s nothing wrong with that. Everyone has to start somewhere. Today, challenge yourself to skip the elevator or escalator and add two stairs every time you run a...
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Workout in the pool
Do you run? Try it in the shallow end of a lap pool. Stretching is another option, as is plyometrics (leaping against the force of gravity, or in this case, water weight). Kickboxing fans, take note: Every roundhouse will be harder underwater. The next time you workout, challenge yourself to get...
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Try non-contact boxing
Non-contact fitness boxing is great exercise. Plus, it doesn’t require fancy choreography and it’s great fun. Offered at health clubs and gyms everywhere, it can also be practiced in front of the mirror at home (assuming you’ve studied up on proper form, of course). This month, challenge yourself...
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Take care of your knees
Focusing on broader fitness goals, exercisers can sometimes ignore commonsense safety practices. And later on, they pay the price with injuries. If you want to prolong your pleasure in exercising, it’s a good idea to keep your knees in mind.
This month, challenge yourself to protect your knees...
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Thank your ankles
Ankles work hard for our bodies. They propel us upward, absorb shock and accommodate an awesome array of lateral and vertical motions. In short, it’s important to be mindful of them during your workout. That way, they’ll continue to serve you for years to come.
The next time you workout...
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Back up
Four out of five Americans will experience back pain during their lifetime. Sounds like a reason to take a few simple steps toward protecting your back, doesn’t it?
The next time you workout, challenge yourself to assess the strength of your back and to pay attention to how you’re holding it...
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Workout your rump
It’s tempting to focus on individual body parts and want to work them out to improve them. Unfortunately, science doesn’t support the idea of spot toning. However, there are exercises that make you more conscious of your posture and musculature. And this, in turn, can improve your appearance...
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Change up crunch time
Even the best-conceived abdominal workouts get old. When was the last time you did something new during tummy time? Adding variety or intensity to your routine can not only help you stick to it, but also enhance your results. Today, challenge yourself to push your ab workout to another level by:
•...
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Take up fitness geography
When it comes to exercise, every region has its benefits and challenges. Finding out what your area has to offer – and what activities present obstacles – can help you develop a routine you can stick to. For example, in sunbelt states, outdoor activities are better saved for early mornings or after...
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Exercise at the beach
Taking your fitness routine to the beach opens up a whole world of exercise, energy and sensory inputs. If you have access to a beach on a regular basis or are planning a vacation, challenge yourself to spend a little time exploring the pleasure of running or walking at the beach. Some tips for...
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Power up your yoga practice
Enjoying yoga but looking for a higher-energy style? So-called power yoga might be for you. Based on the flow and vigor of Ashtanga, power yoga emphasizes the physical aspects of yoga, rather than the meditative. If you’re relatively fit and interested developing strength and flexibility, think...
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Synchronize your pedaling
Riding a bike made for two is an easygoing adventure. Test-ride one at your local bike shop or rent one for the day to see if it’s right for you. This weekend - or the next time you get the urge to take a bike ride - challenge yourself to hit the pavement in tandem instead.
_Always consult a...
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Fit in friendship
Meeting a friend? Instead of the standard restaurant-and-a-movie, how about meeting outdoors? From there, you can take a walk or a hike, or go for a bike ride. If you pack a healthful lunch, you can end the day with a healthy picnic. Next time you socialize, challenge yourself to fit in fitness...
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Boot up
In the past few years, fitness boot camps have become popular with a wide range of fitness enthusiasts. Set outdoors, these high-intensity workouts promise quick results for people willing to set aside a few hours several days per week. With special classes for women, moms, early risers, and various...
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Pull yourself up
Like its cousin the pushup, pull-ups are surprisingly simple and rewarding. To get started, you can install a pull-up bar in a closet doorway. Bars are also usually available at local playgrounds.
This month, challenge yourself to find a pull-up bar (or install one) and add pull-ups to your...
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Go grocery trekking
This weekend, challenge yourself to put on your backpack and hoof it to the supermarket. When you get home, you’ll have done your chores and had a workout too.
_Always consult a physician before starting any exercise routine._
_(When logging progress for this challenge, only log as many days...
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Sprint down the block
Short bursts of high intensity activity not only increase your aerobic capacity, but also burn more calories. The next time you go for a walk, challenge yourself to add a couple of short sprints or jogs to your routine.
_Always consult a physician before starting any exercise routine._
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Make contact
Contact sports aren’t just for the bold and initiated. From aikido and judo to basketball and football, there are lots of options that suit every fitness style. If you’ve been enjoying solo sports lately, challenge yourself to explore contact sports. This weekend, do a little research to find some...
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Push yourself
Few exercises are as basic – or as productive – as the humble pushup, which help you feel stronger in a matter of weeks. You can modify them to fit your individual fitness level – try them on your knees or your toes, legs together or spread. This month, challenge yourself to do 2-3 sets of 10...
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Glad tidings
Live near a beach? This weekend, why not check the local tide report and head to some tide pools. There, you can scramble over rocks, discover hidden treasures, be inspired, and feel rejuvenated. Challenge yourself to get outside and observe new life forms – and get a workout to boot.
_Always...
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Up your upper-body strength
There are numerous health benefits associated with strength training. Yet many people neglect their biceps, triceps, lats, deltoids, and pecs. Upper body strength has many rewards: a leaner, more defined physique and a higher total muscle mass (leading to increased metabolism). Better still, you...
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Measure your middle
Excess abdominal fat is commonly used as an indicator of less-than-optimal fitness. Today, challenge yourself to get out your measuring tape and take an honest look at your measurements. Then, write them down in a log. This is a great way of having quantitative evidence that your workouts are...
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Walk away your holiday
Some cities are made for walking. Why not make your next travel destination one you can explore on foot? From Venice and New York to Provence and the Greek islands, there are hundreds of places that are richer when seen from a slower pace. The next time you plan a trip, challenge yourself aim to get...
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Jog your memory of running
Anyone who remembers being a kid recalls the pure pleasure of running free. For exercise, few things beat a jog: It’s free, it can be done anywhere at any time, and it’s highly effective at improving cardiovascular health and maintaining a healthy weight. If starting a routine seems intimidating...
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Schedule exercise in your calendar
One way to make fitness a priority is to write it down in your calendar and treat it like an important appointment that you can’t miss. In the next 24 hours, block out some time for your favorite exercise routine one day during the next week. Make a commitment to keep your appointment. _Always...
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Try capoeira
Based on ancient warrior moves, capoeira is a form of dance that can get your heart pumping and muscles moving. This week challenge yourself to see how fun capoeira can be.
_Always consult a physician before starting any exercise routine._
_(We've given you 30 days for this challenge. When you...
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Workout 3 times per week
Yes, we know getting off your rump can sometimes be tough. But if you’re going to experience tomorrow, why not experience it strong and healthy? Some tips for sticking with a routine:
• Start off small
• Be realistic
• Don’t beat yourself up if you miss a day.
This month, challenge yourself...
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Get in the swim
A low impact workout that builds strength and tones your muscles, swimming is also calming and therapeutic. Plus, gliding through that cool, invigorating water just feels fantastic. Challenge yourself to find a local swimming pool and swim some laps solo or with a buddy.
_(When logging progress...
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Plunge into nature
Leave chlorinated lanes behind and enjoy all the benefits of a brisk swim with the bonus of outdoor beauty. Join a swimming club like a triathalon training group or the so-called “polar bear” clubs for the cold-inclined. Or just find a quiet swimming hole and take the plunge. Challenge yourself to...
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Walk the city streets
One of the best ways to discover a city – even your own – is to ramble the streets on foot. The people, culture and landscape feel more vivid when you see them in real-time rather than whizzing by. And many cities offer walking tours for a range of interests and fitness levels. Challenge yourself...
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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, challenge yourself to do some strength training—even if it’s only 5 or 10 minutes. _Always...
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Make a dog’s day
If you love dogs and want to keep active, why not spend some time volunteering at a local shelter or humane society? Many facilities have programs that enable you to take homeless dogs for a walk, which not only benefits them but keeps you moving too. Challenge yourself to take a dog – and yourself...
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Stroll at sunset
With the sun setting later, this is great way to end the day. You don’t need to go very far - just a stroll around the block is all it takes to get some light exercise and fresh air. If you invite a friend or two along you’ll get good conversation too. Challenge yourself to end dinner with a treat...
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Learn your lesson
When you’re learning a new skill or game, exercise stops being a chore and becomes a pleasure. Pick an activity you’d like to get better at that will motivate you to move. Then challenge yourself to attend a class at your gym or sign-up at a local community center for group lessons. _Always consult...
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Find your home's inner gym
Opportunities for getting active abound right at home. So don’t wait for a convenient time or place; Challenge yourself to get moving, using your everyday surroundings as a springboard for action. Here are some ideas:
• Do a wall sit
• Do leaning push-ups every time you walk by a countertop
•...
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Take a window-shopping walk
When you're strolling and chatting with friends you don't even notice that you're getting some serious walking done too. It’s the same when you’re alone and focused on finding that perfect, elusive item. Window-shopping is a happy distraction that can keep you on your feet and physically active for...
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Have an exercise ball
The great thing about an exercise ball is that it’s so versatile. You can use it to strengthen your core. Or, you can tone your muscles and improve balance simply by sitting on it. Any ball you purchase should come with get-fit tips, or find ideas online. Challenge yourself to put an exercise ball...
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Peddle to the park
Riding with loved ones to a leisurely picnic lunch in the park is one of life’s simple pleasures. If the trip is too long to be do-able you can stash your bike on the front of a bus or on the subway, disembarking at a reasonable distance from your destination. Challenge yourself to gather a group...
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Strength train instead of vegging
Feeling antsy while you’re watching TV? If a show doesn’t capture your full attention, use that extra energy to do some strength training. Get out your handheld weights for some bicep curls, or try sit-ups, squats, or leg-lifts. Challenge yourself to at least five or ten minutes of strength...
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Rev up a video
In addition to moving those muscles, workout videos can teach you new skills. Nowadays there are videos for practically any activity you’d want to try, often available online to download immediately. Burning to learn belly dancing? Salsa? Yoga? Challenge yourself to try a video and learn something...
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Conquer a 5K
Lots of us think about running a 5K but never do it. What holds us back? The physical challenge can be intimidating. But if you can run two miles or so you can prepare with just six weeks of training (and a good pair of running shoes). Get a friend to join you and the time will fly by. And don’t...
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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 daily dose of exercise and reduce your carbon footprint at the same time. Today, challenge yourself...
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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 it may even help to improve your posture while you age. This month, challenge yourself to find a...
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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 physician before starting any exercise routine._
Challenge
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 flow of movement. Each individual movement is coordinated with the breath, which means that as you...
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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. That means you can break-up a 30-minute walk into a couple smaller walks and still get all the...
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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 larger-sized cities throughout the U.S.
If you’ve ever been curious about salsa dancing or are...
Challenge
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 no matter where you do it. And it’s good for your health, too; stretching has been shown to...
Challenge
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, and more. This month challenge yourself to try tai chi at least once.
_Always consult a physician...
Challenge
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 rest of your day. This month, challenge yourself to workout in the morning at least a few times a...
Challenge
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 the first step toward a more active lifestyle.
Today, challenge yourself to exercise for 10...
Challenge
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 addition, the soccer players had more fun and felt less muscle pain and exertion.
If you’re a jogger...
Challenge
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 idea. Meeting new people, seeing new places, having the opportunity to be regularly physically active…...
Challenge
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. Getting a pedometer is a great way to figure out how close you are to the mark. This weekend...
Challenge
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 a newbie to yoga — challenge yourself to sign-up for your first yoga class to find out what you've...
Challenge
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 have a more stable center of gravity. Today, take the first step toward building a stronger core by...
Challenge
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 every week for the next month. If you're new to exercise, make sure to take it slow. (Contrary to...
Challenge
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.
_Always consult a physician before starting any exercise routine._
Challenge
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.
_Always consult a physician before starting any exercise...
Challenge
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 whopping 75 calories. Today, challenge yourself to take the stairs everywhere you go.
_Always consult a...
Challenge
Get moving
Jump-start your body and feel great by adding 20 minutes of physical activity to your day in the next 24 hours.
_Always consult a physician before starting any exercise routine._
Challenge
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, challenge yourself to walk for 30 minutes. Because recent research has shown that exercise doesn't need to...