This February, join us for our 14 Days of Movement Challenge and take small, achievable steps toward better health and well-being! Each day features simple activities designed to improve strength, balance, and cardiovascular health. Whether you’re just starting or looking to enhance your fitness routine, this program is perfect for all levels. Let’s get moving together and make Heart Health Month your time to shine!
Week 1: Building Momentum
- Day 1: Take a 10-minute brisk walk, indoors or outdoors.
- Day 2: Do 5 minutes of gentle stretching focusing on your neck, shoulders, and back.
- Day 3: Perform 10 sit-to-stand exercises from a sturdy chair.
- Day 4: Try 2 sets of 10 toe raises while holding onto a counter for balance.
- Day 5: Walk for 15 minutes, adding a slight incline if possible.
- Day 6: Practice standing on one leg for 10 seconds per leg (use support if needed).
- Day 7: Restorative day: Do 5 minutes of deep breathing paired with light seated stretches.
Week 2: Gaining Strength and Endurance
- Day 8: Walk for 20 minutes, breaking it into two 10-minute sessions if needed.
- Day 9: Perform a mini circuit: 10 squats, 10 push-ups (wall or modified), and 10 side leg lifts.
- Day 10: Try 3 minutes of balance exercises, such as tandem walking (heel-to-toe steps).
- Day 11: Add light weights (or water bottles) and perform 10 bicep curls and 10 shoulder presses.
- Day 12: Walk for 25 minutes, incorporating a faster pace for short intervals.
- Day 13: Do a gentle yoga-inspired flow, including cat-cow, child’s pose, and seated forward bends.
- Day 14: Celebrate with a 30-minute walk or an activity of your choice that gets you moving!
