Stay current with our weekly fitness challenges that get progressively harder over a 4 week period. The goal is to complete a simple, movement-based activity every day. For increased physical activity, repeat these challenges weekly until the entire 4 week period is over. That means by week 4 you'll be completing all 4 challenges every day. Please work at your own pace and if necessary contact a doctor before becoming more physically active.
Week 1: Complete a 10 minute walk every day.
Week 2: Complete 40 squats every day.
Week 3: Complete 30 side lateral raises every day.
Stand in an open area with a straight back and palms facing towards your hips. Brace your core and slowly raise both arms out to the side so they're parallel to the floor. Pause for a brief moment, then slowly bring your arms back down to the starting position. Perform 1 set of 30 repetitions with limited rest periods. Each repetition should last about 2-3 seconds. You can also perform 3 sets of 10 repetitions, or 6 sets of 5 repetitions with limited rest periods. By the end of the week you'll have completed a total of 210 side lateral raises.
Squats can be done standing or using a chair for support and with your feet planted around shoulder width apart. You may like to keep your arms straight out in front of you to help with balance. Perform 1 set of 40 squats with limited rest periods. You can also perform 4 sets of 10 repetitions, or 8 sets of 5 repetitions with limited rest periods. By the end of the week you'll have completed a total of 280 squats.
Now is a good time to take before and after pictures. If you're unable to complete a 10 minute walk outside, stair walking and joint-friendly cardio equipment are great alternatives, too. By the end of the week you'll have already increased your total physical activity time by over one hour.
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