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Walk 1 mile or 2000 steps (pedometer) |
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Swim for 24 minutes |
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Actively garden or do yard work for 45 minutes |
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Roller Blade for 20 minutes |
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Canoe/row for 20 min. |
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Golf, carrying bag or pulling cart for 30 min |
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Golf, walk 4 holes |
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Stair or bench step for 15 minutes |
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Skip rope for 11 minutes |
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Ride a bike for 16 minutes |
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Chop wood for 10 minutes |
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Play table tennis for 60 minutes |
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Line dance/square dance for 30 minutes |
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Play singles tennis for 20 minutes |
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Bowl, or play doubles tennis for 90 minutes |
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Play soccer for 15 minutes |
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Do weight/circuit training for 20 minutes |
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Stretch for 15 minutes |
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Participate in an exercise video for 20 minutes |
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Play basketball or volleyball for 20 minutes |
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Play racquetball/handball for 20 minutes |
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Jog/run for 12 minutes |
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Quit using tobacco permanently (50 miles bonus) |
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Eat 5-9 fruits/veggies a day for 1 week |
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Drink 6-8 (8oz each) glasses of water/day for 1 week |
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Maintain a food journal for 1 week |