We’re all about encouraging people to get moving and exercise more, no matter what your ability level or preferred activity may be. In return your muscles, bones and tendons will become stronger, and your cardiovascular system will become more efficient too.
We’ve created a simple exercise challenge for all levels of fitness that can be done anywhere, so there’s no need for expensive exercise equipment and you can even keep your exercises going while you’re away on holiday!
Staying Safe While Exercising
Exercise is good for you but it comes with some risks. You’re more likely to roll an ankle while you’re running around than if you were sitting on the couch! Despite this, the positive effects of exercise far out weigh the negatives.
If you’re thinking of increasing your physical activity, make sure it is medically safe to do so. The following questionnaire is designed to help decide if you’re ok to increase or change your exercise routine or if you should speak with your doctor first.
The Exercise Challenges
Not So Active
If your dedication for physical activity was lacking in 2018, now is the time to get things started. Just 30 minutes each day can improve cardiovascular fitness, strengthen bones and improve muscle strength. Try the Not So Active Challenge while the weather is warm & reap the benefits throughout the year!
Balance
Stand on one leg for 60 seconds.
Alternate leg and repeat 3 times.
Leg Strength
Squat with back against the wall and knees bent to 90 degrees.
Hold for 90 seconds and repeat 3 times.
Arm Strength
3 x 15 wall push-ups.
Cardiovascular Fitness
Walk for 30 minutes each day.
Moderately Active
Congratulations if you were diligent with exercise last year. We all have our lazy weeks but keeping up a regular exercise program will hold you in good stead over Summer. Try the Moderately Active Challenge everyday over Summer and keep those fitness levels up.
Balance
Hold one foot in front of the other, eyes closed for 60 seconds.
Alternate feet, repeat 3 times.
Leg Strength
Squat with back against the wall and knees bent to 90 degrees.
Hold for 90 seconds and repeat 3 times.
Arm Strength
30 push-ups (option to be on the knees).
Cardiovascular Fitness
40 mountain climbers.
Super Active
Respect to those who have managed to maintain a high level of exercise last year. You will already be feeling strong and healthy but might like to try the Super Active Challenge!
Balance
Single leg balance on your toes for 30 seconds.
Alternate leg and repeat 3 times.
Leg Strength
Walking lunges, 25 steps on each leg.
Arm Strength
30 push-ups followed by a 30 second plank (option to be on the knees).
Cardiovascular Fitness
15 burpees followed by 50m run.
Repeat 5 times.