You can do this alone or buddy up so you and a friend can hold one another accountable. You should write it down and check off each milestone you hit along the way. Hawker suggests that, if you are already a member of a gym, talk to your coach and decide what your goal is for the next 30 days. Just because you aren't taking part in a 30-day fitness challenge doesn't mean you can't set a goal. Fortunately, there are other ways to improve your health and fitness without committing to a specific challenge.Īccountability, motivation, courage, and self-belief are needed to succeed at either a 30-day fitness challenge or a longer-term fitness plan. What might be an alternative to a 30-day challenge?ģ0-day challenges aren't for everyone. Workouts focused on one exercise such as squats, walking or running can leave important muscles out," adds Hawker.
"It is also important to ensure your workout routine is well balanced. Days off shouldn't be viewed as cheating or lazy - they are vital as they allow your body and muscles to recover. If you're starting from a low fitness base, apps such as the Couch to 5k (available from the App store or Google Play) might be more suitable for you.Īs you progress further in the challenge, it can be tempting to continue pushing yourself, but you must remember the importance of rest days. It is important to remember that the challenge should aim to push you a little but not cause injury. Building up to it over the 30 days is more manageable. "For example, if you are not a frequent runner already, trying to run 5k every day for 30-days is not sensible. "To keep a 30-day challenge safe, you first need to think about your current fitness and activity levels," reminds Hawker. Reduced risk of some diseases in the long term.Companionship when doing challenges with friends.Increased productivity due to higher energy levels.Completing a 30-day challenge is rewarding and can provide motivation to continue onto the next challenge."įurther benefits of 30-day fitness challenges can include: "You will typically start to feel the benefits after 2-3 weeks. However, it can provide a stepping stone to making healthier lifestyle choices and a foundation for improved fitness. In fact, research suggests it takes an average of 66 days for a new behaviour to become an ingrained habit. Even if you do just 10 extra minutes of exercise per day, you are reaping the physical and well-being benefits.Ī 30-day challenge alone isn't enough to see changes that will last for the rest of your life. Undertaking a 30-day fitness challenge increases your activity levels at a gradual pace, elevates your heart rate and can provide gains in fitness and strength. Hawker says these challenges have potential to be effective if you stick with them and stay motivated. How will your body feel once the challenge ends and where do you go from there? Whether or not 30-day fitness challenges work is a question many of us ask.
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