New guidelines from the U.S. Department of Health and Human Services and the World Health Organization recommend 150 to 300 minutes of moderate activity per week or 75 to 150 minutes of vigorous activity — or a combination of both. Deliberate exercise has benefits such as building muscle, increasing strength and endurance, and improving mood. The goal of this challenge it to complete 300 minutes of moderate physical activity each week. Be creative while trying to follow the challenge guidelines:
- Complete 300 minutes of moderate physical activity each week.
- Record a daily entry of a minimum of 40 minutes per day.
- Record a daily entry of a maximum of 60 minutes per day.
- Exercise 6 out of 7 days each week.
- Multiple increments of exercise can be recorded throughout the day.
For example, one day’s workout could include the following: a 25-minute walk, lifting weights for 15 minutes and jumping rope for 5 minutes, for a total of 45 minutes of exercise.
Create your own workout
No matter your fitness level, preference and schedule, you can easily put together the exercises listed below to create a 10-, 20- or 30-minute circuit. Here’s how: For a 10-minute circuit: Begin by selecting three moves. Perform the first move for 30 seconds, followed by 30 seconds of rest. Then, perform the second move for 30 seconds, followed by 30 seconds of rest. Finally, perform the third move for 30 seconds, followed by 30 seconds of rest. Repeat two to three times, for a total of three to four rounds. Or, run through five moves two times. For a 20-minute circuit: Perform five moves using the same format as the 10-minute circuit above, working for 30 seconds followed by 30 seconds of rest. Complete four rounds. For a 30-minute circuit: Follow the same format as the 20-minute circuit but perform six rounds. You can also play with the work-to-rest ratio, going hard for 45 seconds and resting for just 15. Depending on your fitness level, you may even try to complete all the moves and save your rest for between rounds. Bodyweight moves to choose from:
- Jump rope
- Bicycle crunches
- Plank hold
- Jumping jacks
- Mountain climbers
- High knee jog or march in place
Finally, don’t forget to include your favorite bodyweight movements or weightlifting exercise of choice. And remember, you’re only one workout away from a good mood. One way to be more accountable — and help make your workout feel less like work — is to find someone who shares your passion and do it together. Learn more about the 300-minute Physical Activity Challenge in this Blue Cross® Virtual Well-Being webinar. You can also sign up for future employer-focused and general interest webinars here, where you’ll find past sessions and resources. Related:
- Prepping for Success in the New Year
- How Chronotypes Affect Your Energy
- The Power of Routines and Rituals
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