Ask any group and 90% will tell you pretty accurately the amount and type of exercise needed for a health benefit. Ask that same group how many people are content with their exercise and who thinks they should be doing more and almost the same amount of people (90%) put their hand up.
What we have learnt over the years is that it’s not necessarily what we do, but how when it comes to exercise. Not the “how” of programming. But the “how” of building the habit. As we all know, habits are formed from repeatedly and routinely performing an action.
That’s where the #30by365 challenge steps up
What is the 30by365 challenge?
It’s a challenge via social media where you attempt to enjoy 30 minutes of intentional movement every day for a year
How does it work?
Post a pic of your movement to your socials with the hashtag #30by365 and the day you’re up to. For example
#30by365 Morning run Day 3
What do I have to do?
Anything, as long as it’s intentional, and lasts for 30 minutes or more. You can run, swim, ride, dance, jump rope, box, lift weights, pole dance, mow the lawn, play tennis. It does not matter what you do, as long as the “event” goes for 30 minutes or more.
Can I bank minutes?
I once met a doctor I was presenting to who proudly told me he achieved all of his 150 minutes of moderate exercise on a Sunday playing golf. Sorry, but that doesn’t count. It won’t build fitness and it won’t build a habit.
Later on, we found out he was also a proud owner of a golf buggy.
What about illness/injury?
Full disclosed, I’ve tested this. With planning, communication and a little dedication, it’s definitely achievable. But as we all know stuff happens. So we all have a mulligan. We all get 3 days a month where we can make up for a missed day by doing double on another. E.g. Sick on Wednesday? Do an hour walk on Saturday and just add the hashtag #mulligan
Challenge others:
I’m hoping this spreads. So let’s make it super social by calling out or challenging loved ones or mates to join in.
Accountability?
It’s meant to be fun. So keeping track is up to you and those you share this with. No police here, no critics. As a minimum post your pick. If you fall off the wagon, just start again. For those on Strava, we have a group called HealthStylers, so you will be able to track your efforts against others.
What are the benefits?
The main one is to build the habit of movement at your own pace in your own way into your day. As you do this you will habitually start to plan and problem solve. Hopefully, you will also get fit. We all tend to forget, two weeks of constant steady exercise is better than 2 or 3 days or super intense, unsustainable workouts. Of course, you can include those, but on the days off enjoy a walk with friends or some yoga.
The final benefit is that you get to join a social community of like-minded people
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