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Simple Fitness Challenges

In today’s busy world, fitting in regular physical activity can feel impossible. However, there are many ways you can get creative and squeeze fitness into your daily routine. This handout outlines 5 simple fitness challenges for adding extra movement to your day. These challenges can be easily modified to better suit your routine, mobility and fitness level.

Brushing Your Teeth

Test your balance: Stand on one foot while brushing your teeth. Keep track of your results and see if you can improve upon your time each day.

Morning Commute

Opt for active transportation: Challenge yourself by choosing 1 day each week to walk or cycle to work. If walking or cycling to work is not an option, try parking a few blocks away from the office to get in some extra steps.

Stretching at Your Workspace

Mark your calendar: At the start of the work week, schedule in stretch breaks each day. This could be as simple as dedicating 5 minutes of your lunch break to stretching.

Morning Coffee

Squat or Wall Sit: As you wait for your morning coffee to brew or tea to steep, challenge yourself to see how many squats you can do consecutively or how long you can hold a wall sit. Don’t forget to track your progress!

Warming up Your Lunch

Work your core: While the microwave is heating up your lunch, make your way to the ground and hold a plank for as long as you can. Alternatively, you could do crunches.

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