SCHOOL NAME

These challenges are an easy way to add another activity into your week. You can pick any activity to do once a week every week! To boost your motivation, consider setting a specific timeframe to commit to, like a semester!

Activities you can do every week:

• Go to a group fitness class
• Try a new workout
• Go for a long walk around Kingston

Unique challenges:

• Try out a new machine every time you workout
• Add on an extra minute every time you do cardio

Challenge yourself to do something consistently for 30 days! Setting a specific timeframe of 30 days makes your goals feel realistic. Doing the same task everyday also creates structure in your day which can lead to healthy habit building. A great strategy to keep yourself accountable is to make a tracker that you can fill out as you go!

Physical health activities to do every day for 30 days:

• Plank for 1 minute
• Go for a run
• Walk for 30 minutes
• Hit 10,000 steps
• Close your fitness rings on your phone or watch
• Participant in any form of physical activity
• Follow along with an at home yoga video
• Full body stretch
• Participate in any form of cardio
• If able, take the stairs instead of the elevator
• Do as many modified or standard pushups as you can
• Drink at least 2L of water

Mental health activities to do every day for 30 days:

• Do something that makes you happy
• Use only positive self-talk
• Eliminate screen time 1 hour before bed
• Cook all your own food
• Write in a journal
• Eat vegetables
• Try something new
• Sleep for 7-8 hours
• Go to bed and wake up earlier
• Do an activity in nature