← Articles09 April 2020

The 30-day moving well challenge

The 30-day moving well challenge

Regular simple exercises can help to ensure you keep your range of movement. As well as preventing falls and injuries, having full body movement helps you to get more enjoyment out of life. The old saying ‘use it or lose it’ is a good one to bear in mind if you need any motivation with this 30-day challenge.

Here is our 30-day moving well calendar that you can download here.

Start the list on the first of the month or simply tick one off every day. If you swap them around, just make a note of the changes you’ve made. The main thing is to complete a different moving well activity every day for 30 days. Enjoy.

Covid-19: During the Covid-19 restrictions, remember to keep a two-metre gap between yourself and anyone else and to only move around in and with your designated bubble.

Moving well daily activities

1. Start the day with some gentle stretching of your upper body – neck, shoulders, arms and torso.

2. Go for a 10-minute walk outside in the fresh air.

3. Move to some of your favourite music.

4. Watch the news standing up.

5. Stand up and sit down six times in a row at 11am.

6. While sitting, swing each foot out so your leg’s straight and hold it for 10 seconds.

7. Play a game of chair soccer with a friend or neighbour.

8. Start the day with some gentle stretching of your lower body – feet, legs and waistline.

9. Work on your fine motor skills by doing something that’s fiddly but fun, like threading, cutting out or picking things up with chop-sticks.

10. Participate in a group exercise activity – either with your household or a group online or on TV.

11. Water a plant or de-head some roses.

12. Walk up and down some steps five times.

13. Be mindful of your posture when sitting today – put something around your wrist as a reminder.

14. Stand up and sit down six times in a row at 3pm.

15. Go for two walks today – one after breakfast and one after lunch.

16. Practice balancing on one foot today – using a chair for stability.

17. Have a day without TV and challenge yourself to move 10% more than you did yesterday.

18. Try some wall push-ups today – start with your hands on the wall and your arms out straight then lean in until your head touches the wall and gently push back again.

19. Do stretch and breathe exercises three times today, breathe in slowly as you tense or stretch a set of muscles then relax as you slowly breathe out – it’s OK to be sitting if you need to.

20. Complete 10 heel raises each time you sit down today.

21. Stand up and sit down 10 times in a row after dinner.

22. Be mindful of your posture when standing today.

23. Walk up and down some steps six times.

24. Go for a 15-minute walk outside today.

25. Participate in a group exercise activity – either with your household or a group online or on TV.

26. Listen to the news on the radio while standing up today.

27. Start the day with a full body stretch by working through all the stretching exercise you know.

28. Go for three walks today – two outdoors and one indoors somewhere like a shopping mall.

29. Work on your fine motor skills – see day 9 above for ideas.

30. Move to some of your favourite music remembering to sing along.