A Fitness Challenge for You

Here’s our FITNESS CHALLENGE to you:

Follow these 5 simple steps…

Step 1:

Fitness Challenge Checklist with Pencil

Choose your Fitness Challenge. Pick one or more changes to your daily activities from the list below, or if you don’t see anything you like, create your own fitness challenge.



Step 2:

Write down how you felt the first day you made your changes – was it difficult or a little too easy? Example – if your goal is #1 from below, walk up 1 flight of stairs, see if you can talk normally or are you winded? Either way, jot that down. Note: if you weren’t winded, add another floor. Make it challenging.

Step 3:

Fitness CalendarSet a calendar reminder for 30 days from the day you started. On day 30, look at what you wrote the first day.

  • How did you feel then compared to now?
  • Were you able to continue every day?
  • Did you have any setbacks?
  • How do you feel about your progress?

Be sure to record your answers by writing them in your fitness journal. You may be surprised at how this will help you when you periodically review your journal.

Step 4:

Start your fitness challenge – increase your activity level. Mix it up and make it fun!!

Step 5:

Share your story – tell your friends and family what you are doing. That will motivate you to be sure you are committed.

Our List…

Here are some simple lifestyle changes you can make now. Remember to have fun with it – bring a co-worker or two!

  • #1 – Take the stairs Office Staircase with lots of steps - - take the stairs for this fitness challenge instead of the elevator or escalator (walk up the escalator if you are just beginning). If your office is on a high floor, stop one floor below and take the stairs. After you get to your office, if you can carry on a conversation (you aren’t winded), then consider going up another flight of stairs.


    • #2 – Walk or bicycle to work or when doing errands.Person Walking in Sneakers - for this fitness challenge



  • #Xander funny quotes - If youre reading this Im at the gym - MousePad3 – When you drive, park a little further from your destination and walk the rest of the way.



  • The Office Workout: 75 Exercises to do at Your Desk #4 – Take physical activity breaks during the day. Get up, walk around and enjoy the break! And there’s no need to head to the gym at every break (buy a book on and plan a routine). Remember, your goal is to be active for the entire break – no sitting back down in a different spot.



  • Washing the Car for - this fitness challenge #5 – Reduce your use of energy-saving machines. For example, wash your car by hand, get a push lawnmower.


  • Bus Stop Sign - take the bus with this fitness challenge#6 – When you ride a bus, walk to the next stop before boarding (or get off at an earlier stop and walk to your destination).



  • #7 – Use your ideas – try new activities, such as dancing, gardening, or bowling.


Was this fitness challenge right for you? Did you have some fun?

Fantastic! Now repeat Steps 1-5 for another 30 days!

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Author: Joan

We provide information and motivation focused on the importance of physical activity to our quality of life. It's that important.

19 thoughts

    1. I agree Cathi. Sometimes we ‘overthink’ things by looking too ‘big pictures’ but getting started with small steps are so beneficial to us all. Thank you so much for visiting with us, we always enjoy your company Cathi!

  1. Yes yes yes! Love this, Joan. I parked further away than needed at a mall this morning as I popped into a store for a running accessory. I’ll be out with a run crew tonight :) Thanks for the motivational post!

    1. Perfect Christy! And thank you for visiting with us today. Hope you have a great run tonight – I always found that exercising with a friend gives me just the right incentive. I love your visits – thanks!!

  2. Well, I started walk instead of taking a bus always if I have time. Especially in the morning, because it helps me to wake up. Everyday min 1 km in the morning. Is it ok?;-)

    1. That is great Caffe – all activity is good activity! 😎 try to pick a challenge for a month and stick with it. Write it down as we suggest above, then review how you did 😅 let us know how you do – we’ll be cheering for you!!

  3. Good advice Joan! Every bit counts in the long run. I start my day -whether in snow or rain- with a brisk 30 minute walk outside. Throughout the day I take breaks to do bursts of cardio/strength exercise and stretching. For example, while waiting for the water to boil for a fresh cup of green-ginseng-lemon tea, I’ll do 50 complete push-ups followed with dumbbell bicep curls. Next I’ll pore up my tea and while it is steeping I’ll do some stretches. Indeed it is the small things that matter most in the long haul.

  4. Someone once told me that you can easily recognize a fit person Jason and I would bet that you are fit. If I may be bold enough to ask – how long have you been doing this wonderful routine? Were you always fit or did you work into it when you realized how important it was?

    Thank you for sharing your routine – you are an inspiration!

    1. It has been a few years. Started doing gymnastics in elementary school, hit the gym at 13 and the rest was a breeze. The key is to link working out with feeling awesome. We all naturally fall in love with different things. Why not take a proactive approach to cultivate a love for exercise.

      1. I LOVE that idea – awesome motivation and definitely words to live life by – thanks Jason! Wishing you the best of health!

  5. nice blog post! you shared a very important information with us. thank you for sharing this knowledge. Keep posting such kinds of post here.

  6. HI Alina – thanks for visiting – we appreciate that you took time out of your busy day to stop by and we hope you do that often. I believe this is the most important message we can share with each other and I hope to help get the word out – exercise will help you so very much – confidence, good health *that’s reason enough :)*, and you’ll look so much better. Please be sure to take advantage of our printable exercises and let me know if there are any you don’t see that you would like to. Thanks again Aline for stopping by!

    1. Thank you for the kind words Alisha! I like your site too, although I have to admit that I haven’t heard of Fascia Massage before, I’ll have to read up! Thank you for visiting Alisha, we hope you visit often!

    1. I agree Dawn, even the small steps, if doing enough of them, can add up to real success! Wishing you all the best – thanks for visiting with us!

    1. Fabulous! Good Luck Kesi!! I just got a fitbit Alta HR and am tracking steps so parking farther away from work and walking during lunch has been great. It may be my imagination, but I think I’ve lost a pound or 2 LOL.

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