Difficulty: Explorer (Level 1)
It may sometimes feel easier to sit on the sofa and play games on your phone than go outside and run around. But it is important to try to get at least 30 minutes of exercise every day. This can help you to feel healthier, stronger and happier.
These activities will help you find easy ways to sneak exercise into your routine. You can also use a goal tracker to stay on top of your exercise journey.
Everyday movements
These little bursts of activity can make a big difference in how you feel.
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Stretch in the morning before breakfast. A few deep breaths will also help clear your head.
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Take the stairs instead of the lift in buildings.
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Walk with your family after dinner.
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Helping to carry groceries is a great way to build strength.
Exercise goal tracker
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Set your goals, such as doing 30 minutes of exercise every day or even practising a new sport.
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You can use the chart we’ve provided to track your progress with your goals or design your own.
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Share your chart with your family and friends. See if anyone else wants to work on tracking their goals with you. Then, you can grow stronger and healthier together.
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Even if you can’t reach your goal every day, don’t give up. The key is to try your best.
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