Challenge 7 Makapuu Point, USA - Just 10 Minutes! & 9" Plate Starts Feb. 19
kaliswalker
Posts: 1,293 Member
This posting is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. And post questions and comments on your team’s discussion board. Thanks!
🌎️Challenge #7 Saturday February 19 - Friday, February 25🌎️
✈️DESTINATION Makapuu Point, Hawaii, USA 6,000 Miles - Just 10 Minutes! & 9" Plate
The challenge begins Saturday morning. Exercise & Just 10 Minutes & 9" Plate done before SATURDAY does not count!!!
This is our week to get up and move! We will be at one of the best body surfing sites in Honolulu! Later we will hike up the 600-foot sea cliff that overlooks the beach, and other Hawaiian Islands. In the evening we will dress in island garb, and have a delicious and nutritious luau. Enjoy the Hawaiian band and hula lessons too! Here is a Hula Dance Lesson! https://bit.ly/34U7iRg
Race - You must exercise to earn air miles to get your team to the destination.
1 minute of exercise = 1 air mile
DAILY MAXIMUM 120 exercise minutes/air miles
📝Living the Good Life – Just 10 Minutes! & 9" Plate
Are you a couch potato? Defined as a person who spends little or no time exercising and a great deal of time watching television. Are you an active couch potato? Defined as someone who meets the recommendations for physical activity but still sits around for long periods of the day. Even if you rarely sit on your couch in front of the TV, you may have little accumulated movement throughout the course of the day aside from visits to the gym or your runs/walks.
Regardless of how active you are, this week add 10 minutes of intentional daily exercise. This can improve your health, flexibility, strength, balance, endurance, posture, mood, appearance, weight loss, sleep, and give you a sense of purpose/accomplishment. Consider adding a new type of exercise. For instance if you are a walker/runner you can benefit from stretching, strength training, etc.
The major types of exercise are aerobic/endurance, stretching/flexibility, strength, and balance. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury. Covering each of these is important not only for optimal fitness, but also optimal aging, to prevent falls and injury as we age.
In general there are 3 key phases to exercise; the warmup, training, and the cool down. During the warmup you ready the body for what's to come. In the middle phase, you perform the strenuous work. And in the cool down period, you bring your body back to a resting state.
When cooking can you do leg lifts? Can you get off the bus one stop earlier? While watching TV can you do strength training, yoga, stretching, aerobics, dancing, resistance bands, walking on the spot, or using your exercise bike or treadmill? Can you multi-task and learn an exercise routine while you are watching TV?
If you are looking for new exercises check out YouTube or surprisingly the SparkPeople Exercise Library. https://www.sparkpeople.com/resource/exercise_demos.asp
Easy 10 minute workouts https://www.youtube.com/results?search_query=easy+10+minute+exercises
Beginner workouts https://www.youtube.com/results?search_query=easy+exercises+at+home
Gentle Chair Exercises https://www.youtube.com/results?search_query=gentle+chair+exercises
Gentle Bed Exercises https://www.marham.pk/healthblog/17-easy-exercises-to-stay-active-while-bedridden
✔️To score points this week - Score 10 points for each day you do a minimum of 10 intentional exercise in addition to your usual exercise. If you are under doctor's order not to exercise, you can score 10 points too.
Summary
Living the Good Life: Just 10 Minutes! & 9 Inch Plate for All Meals
Record all exercise minutes. Its 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life – Just 10 Minutes! 10 additional minutes of intentional exercise, no partial score. Daily maximum 10 points or 0 (all or nothing)
9 Inch Plate for all your meals for the day = 10 points. Daily maximum 10 points or 0 (all or nothing)
My Exercise: 120
My Just 10 Minutes!: 10
My 9" Plate: 10
****Remember if for any reason your health does not allow you to participate in a challenge, please do not attempt it. Always follow your doctor's orders!
****If you are just getting started go easy.
🌎️Challenge #7 Saturday February 19 - Friday, February 25🌎️
✈️DESTINATION Makapuu Point, Hawaii, USA 6,000 Miles - Just 10 Minutes! & 9" Plate
The challenge begins Saturday morning. Exercise & Just 10 Minutes & 9" Plate done before SATURDAY does not count!!!
This is our week to get up and move! We will be at one of the best body surfing sites in Honolulu! Later we will hike up the 600-foot sea cliff that overlooks the beach, and other Hawaiian Islands. In the evening we will dress in island garb, and have a delicious and nutritious luau. Enjoy the Hawaiian band and hula lessons too! Here is a Hula Dance Lesson! https://bit.ly/34U7iRg
Race - You must exercise to earn air miles to get your team to the destination.
1 minute of exercise = 1 air mile
DAILY MAXIMUM 120 exercise minutes/air miles
📝Living the Good Life – Just 10 Minutes! & 9" Plate
Are you a couch potato? Defined as a person who spends little or no time exercising and a great deal of time watching television. Are you an active couch potato? Defined as someone who meets the recommendations for physical activity but still sits around for long periods of the day. Even if you rarely sit on your couch in front of the TV, you may have little accumulated movement throughout the course of the day aside from visits to the gym or your runs/walks.
Regardless of how active you are, this week add 10 minutes of intentional daily exercise. This can improve your health, flexibility, strength, balance, endurance, posture, mood, appearance, weight loss, sleep, and give you a sense of purpose/accomplishment. Consider adding a new type of exercise. For instance if you are a walker/runner you can benefit from stretching, strength training, etc.
The major types of exercise are aerobic/endurance, stretching/flexibility, strength, and balance. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury. Covering each of these is important not only for optimal fitness, but also optimal aging, to prevent falls and injury as we age.
In general there are 3 key phases to exercise; the warmup, training, and the cool down. During the warmup you ready the body for what's to come. In the middle phase, you perform the strenuous work. And in the cool down period, you bring your body back to a resting state.
When cooking can you do leg lifts? Can you get off the bus one stop earlier? While watching TV can you do strength training, yoga, stretching, aerobics, dancing, resistance bands, walking on the spot, or using your exercise bike or treadmill? Can you multi-task and learn an exercise routine while you are watching TV?
If you are looking for new exercises check out YouTube or surprisingly the SparkPeople Exercise Library. https://www.sparkpeople.com/resource/exercise_demos.asp
Easy 10 minute workouts https://www.youtube.com/results?search_query=easy+10+minute+exercises
Beginner workouts https://www.youtube.com/results?search_query=easy+exercises+at+home
Gentle Chair Exercises https://www.youtube.com/results?search_query=gentle+chair+exercises
Gentle Bed Exercises https://www.marham.pk/healthblog/17-easy-exercises-to-stay-active-while-bedridden
✔️To score points this week - Score 10 points for each day you do a minimum of 10 intentional exercise in addition to your usual exercise. If you are under doctor's order not to exercise, you can score 10 points too.
Summary
Living the Good Life: Just 10 Minutes! & 9 Inch Plate for All Meals
Record all exercise minutes. Its 6,000 Exercise Minutes/Air miles. DAILY MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life – Just 10 Minutes! 10 additional minutes of intentional exercise, no partial score. Daily maximum 10 points or 0 (all or nothing)
9 Inch Plate for all your meals for the day = 10 points. Daily maximum 10 points or 0 (all or nothing)
My Exercise: 120
My Just 10 Minutes!: 10
My 9" Plate: 10
****Remember if for any reason your health does not allow you to participate in a challenge, please do not attempt it. Always follow your doctor's orders!
****If you are just getting started go easy.
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