The May challenge >>>

Take up a regular exercise routine

Challenge yourself to take up a new exercise routine, become more physically active or achieve a physical challenge... 


Tell me more...

We all know exercise is good for us for a variety of reasons; we lose weight, we build strength in our muscles and the long term benefits for physical and mental health are well documented.

The NHS suggests that we should all be doing at least 150 minutes of physical activity a week.

We don't think we need to spell out exactly why exercise is likely to be transformative for you but everyone can benefit from being more active more often.

This is one of the most open ended challenges and it's really up to you to set your own personal goals based on what you currently do and your personal ambitions.

Here's what the guardian has to say about getting the best out of exercise and the science behind it.

Check out these videos for some further inspiration:


The basics

Decide specifically what you want to do. It doesn't have to be a daily routine but it will help if it is at least a few times a week. Make the challenge clear and accountable; research shows that you are more likely to achieve your goals if they are:

  • Specific
  • Measurable
  • Achieveable
  • Realistic 
  • Timely

So take some time to think about what you want to do, maybe write it down and if you want to go one step further, tell someone. Research also shows people are more likely to follow through with things if other people know.

What goals you set yourself may depend on how active you are currently. So if you consider your acitivy level to be low at the moment you might want to add in a brisk walk everyday (perhaps getting off the bus a few stops earlier or walking part of your journey to work). You might also add in one swim a week. However, if you already exercise regulary you might want to super charge your February challenge (see below).

Here are some ideas:

  • 5 mornings a week of Youtube Yoga
  • 2x 20minute brisk walks a day
  • 3x 30minute runs a week
  • 1 swim, 1 yoga class, 3 walks
  • Join a team sport (netball, football, running club) and practice inbetween

If that all seems like too much hard work check out this article about how to exercise without realising it!

Take it a bit further...

If you already have an established exercise routine or take part in a regular sport, why not set yourself an extended challenge this month?...

If you regularly go running for example, you could aim to run a race at the end of the month and set yourself a distance or time target. 

Or, you could take up a sport or exercise which is unfamiliar to you. If you play football every weekend, why not look at starting a daily yoga practice for the next four weeks?...