The human body was designed for muscular and cardiorespiratory strength, endurance, and flexibility, built and maintained through consistent activity and exercise. Regular exercise can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.


Target: 50 min. a week, minimum 5 min. per workout
Exercise for short bursts at a high intensity level (85%-100% of your maximum heart rate). Divide the 50 min. however you wish, with minimum time consisting of 5 min. per workout. read more


Target: You decide either steps or minutes, and how many per week.
Walking is a gentle exercise that can ease you into a higher level of fitness and health, and is accessible to just about everybody. Walking is safe, simple and doesn’t require practice. read more

push-upsPUSH UPS
Target: Up to 100 in 5 Min. 4 days a week
Push ups are one of the basic exercises for the human body, great for your chest, defining your abs, triceps, shoulders and torso. Choose from 3 push up options. read more

jumpingropeJUMP ROPE
Target: 3-5 Minutes every day
Jumping rope is an extremely effective workout, working just about every muscle in the body. Your core works hard since your abs have to contract to stabilize your entire body. read more

Target: You decide miles/kilometers, and how many per week
Running can be a great workout to condition your body, relieve stress, relax the mind and help you shed extra pounds. Running is also beneficial in slowing the aging process. read more

sit-ups_top-exercises-absSIT UPS
Target: Up to 100 in 5 Min. 4 days a week
Some people think of sit ups as an out-of-date unsophisticated exercise that is bad for you in some way. For strong abs, however, the good-old-fashioned sit up works just fine. read more

GET TO THE GYMworking-out-at-the-gym
You decide from 1 to 7 days per week
Just because you have a gym membership doesn’t mean you get there on a regular basis. If you want to get there more consistently, this challenge action is for you! read more

Target: You decide miles/kilometers, and how many per week
Cycling builds and improves muscle function, with little risk of over exercise or strain. Cycling burns approximately 300 calories per hour. read more

Target: You decide how many minutes per week
Swimming is good exercise. Swimming is a healthy activity that can be continued for a lifetime. Swimming works practically all of the muscles in the body (if you do a variety of strokes). read more

Target: 25 min. a week, minimum 3 min. per workout
Science shows that rigorous workouts lasting as little as 3 minutes aids in preventing diabetes. Studies show that just 7 minutes of intense exercise each week helped control blood sugar. read more

RUN IN PLACErunning-in-place-2
Target: 3-5 minutes, 5 days a week
The great thing about running in place is that you can do it anywhere, allowing you to get in a quick workout and build strength. read more

Target: 5 minutes 5 days a week
Balance exercises improve your ability to respond to obstacles in your daily changing environment, including improved ability to reach, jump and control complex movements. read more

90-seconds 5 days a week
Isometric exercise is a great way to build strength and tone areas of the body when you don’t have access to equipment, or do not have much time to work out. read more

dynamic stretchingDYNAMIC STRETCHING
Target: You decide from 1 to 7 days per week
This form of stretching prepares the body for physical exertion and sports performance, increasing range of movement. read more

You can also choose your own exercise actions, whatever you want them to be!