Get Moving Challenge

Print this handout and track your strength, aerobic, and flexibility workouts and active rest each week. Use the resources below to get started.

Resources

Strength

Duration: 20-60 minutes

Perform two to three sets of eight to twelve repetitions for each strength exercise, and rest for 30 to 90 seconds in between sets. Examples include lifting weights, body weight exercises, resistance bands, or lifting objects like water jugs or canned goods.

• Full Body Beginner Strength Workout
• Full body Pilates Strength Workout with Resistance Band
• Low Impact Workout for Beginners

Individual Strength Exercise Demonstrations

• Squat
• Step-up
• Wall Push-ups
• Bent Over Row with Resistance Band
• Lateral Raise with Resistance Band
• Supine Heel Taps
• Bird-Dog

Aerobic

Duration: 30-60 minutes

If you cannot complete 30 straight minutes, feel free to break up aerobic exercises into 10 or 15 minute intervals! Examples include power walking, cycling, swimming, hiking, stair climbing, or dance classes.

• Low Impact Dance Workout
• Beginner Kickboxing Workout
• Cardio Workout

Flexibility

Duration: Stretch every major muscle group for 30 to 60 seconds

Examples include stretching on your own, yoga, or tai chi.

• Yoga for Beginners: The Basics
• Yoga for Back Pain
• Stretching, Flexibility Routine
• Morning Yoga

Active Rest

Active rest is performing a physical activity at a much lighter volume than a normal workout in order to stimulate the recovery process without excessive stress on the body. Here are some ideas:

• Walking your dog
• Mowing your lawn
• Going for a casual walk
• Cleaning the house
• Grocery shopping
• Going to the mall
• Yard work/gardening
• Swimming for fun
• Playing with your kids/family