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Find ways to sneak in a workout while you wipe and wash. The trick is to ramp up your intensity:

• Some activities like moving furniture, mopping, scrubbing floors or vacuuming already require a good deal of energy expenditure.

• Kick the intensity up a notch by putting on some upbeat music and setting a time-limit to finish each chore. By doing this, you’ll work a little harder and keep your intensity more constant, so your cleaning counts as cardio.

Keep in mind that certain once-a-year chores, like painting, can factor into your weekly exercise totals. You know that room that needs a new coat of paint? Well, why not get busy? You’ll work your arms and core—and get credit for your PALA+ at the same time!

The average commercial break usually runs anywhere from 3 to 5 minutes—the perfect amount of time for you to fit in a set of jumping jacks, some abdominal crunches or even some pushups.

Here's how to turn your commercial breaks into fitness breaks:

 

1. Plan your commercial circuit ahead of time.

 

2. Set up exercise stations. For example, use the back of the couch for triceps dips, the area rug for sit-ups, the fireplace for lunges and the couch for seated squats.

 

3. Make sure everyone knows which station goes with which activity, and as soon as a commercial begins, jump up and get active!

 

4. On the next break, rotate to the next circuit activity.

Keep this circuit rotation going for all the commercial breaks during an hour-long program, and you’ll be fitter while having caught up on your favorite show.

Add a 15-minute walk before or after the show to reach 30 minutes of activity toward your PALA+.

Before you panic, today’s assignment won’t have you working out non-stop, rather it’ll help you look for ways to integrate fitness into your day whenever and wherever you can.

SNEAK IN ACTIVITY BREAKS 

Try working 10 minutes (or more) of these activities into your day:

• Take a light jog with your dog in the morning
• Enjoy a brisk walk around your building at lunch
• Walk, jog or bike to the local grocery store

BUILD MORE ACTIVITY INTO YOUR ROUTINE

Other unstructured ways to incorporate more activity each day:

• Make it a habit to park across the lot from your destination.
• Get up from your desk to deliver a message in person rather than sending an instant message or email.
• Take the stairs whenever possible.

Turning these little changes into sustainable healthy habits can have a big impact on your overall fitness level.

I started track and field when I was 13, and to this day I love running. But, running is my job and at times it gets mundane, so it’s important for me to mix up my exercise routines to keep me motivated.

Varying my routine helps keep me fresh and gives other parts of my body a chance to get stronger. I run most days of the week, but there are also days where I weight train or join a Pilates class as my daily activity.

Today, try one of my simple tips for mixing it up:

CHANGE LOCATIONS: If you normally go to a gym or work out indoors, try moving outside once in a while.

LEARN SOMETHING NEW: Find a new activity you can add in once a week, like yoga, Pilates, swimming, biking, tennis, racquetball; you name it!

RECRUIT A FITNESS PARTNER: Bring a friend or family member along and share your favorite activities with them.

The more varied and enjoyable you make your workouts, the more likely you’ll be motivated to stick with them!

Follow these easy tips to make yard work an active workout:

• Before any workout, always take time to warm up. Thirty seconds of jumping jacks are easy, require no equipment and will get your heart rate up before you get down in the dirt.

 

• Raking, weeding, pruning, digging and mowing can be an unexpectedly challenging workout, especially when you tackle each for a total of 30 minutes or more.

 

• While working, make sure to always keep your knees bent, your back as straight as possible, and kneel low to the ground when using hand tools.

You can use the money you save on yard care to buy some new fitness equipment! Don’t have a lawn or garden? Visit your local park and take a brisk 30-minute walk through all that greenery.

Remember to log your progress to achieve your Presidential Active Lifestyle Award (PALA+).

THIS WEEK'S NUTRITION TIP:
MAKE SURE AT LEAST HALF OF THE GRAINS YOU EAT ARE WHOLE GRAINS

Whenever I’m given the choice, I choose whole grain. Whole grains like popcorn, quinoa, bulgur wheat, barley and brown rice contain the entire grain kernel which means they are better sources of fiber and essential nutrients like potassium, selenium and magnesium.

Look for food labels that note “whole” grains on the ingredient list. Not only are they healthier than refined or enriched grains, they are great to cook with.

Add barley in soups, use quinoa in salads, and use brown rice to stuff bell peppers. I’ve experimented with whole grain flours too – for making delicious, nutritious pancakes and waffles.

To achieve your PALA+, you have to meet your daily goal of 8,500 steps (for adults 18 and older).

Simply adding one mile more to your day can have great fitness benefits including better cardiovascular health, increased energy and additional calorie burn. Today, make it your goal to walk an additional 2,000 steps.

Here’s how:

 

1. Get a pedometer (or a few pedometers).

 

2. Turn “Daily Step Counting” into a healthy game for you and your clan.

 

3. Increase your daily steps with family walks, backyard races or even just parking further from your destination.

 

4. At the end of the day, the person who’s logged the most steps wins, and from a fitness perspective, you’ll all be winners.

If you can eventually increase your daily steps (to 8,500 for adults and 12,000 for children), you will boost your cardiovascular health and get the recommended 30 minutes of daily exercise without ever setting foot in a gym!

No pedometer? Clock a mile in the car and make that “path” your walking goal each day of this Challenge.

Thirty minutes of cycling (or 60 minutes for kids under 18) will help you meet your recommended quota for cardiovascular health (and toward your PALA+). The fresh air and sunshine will make it so enjoyable you’ll forget you’re working out! (For safety sake, though, do skip the wheelies.)

In fact, the average 150-pound person will burn at least 200 calories riding for 30 minutes! Plus, biking is low-impact on your joints while it gives high-impact results on your core, hips, quads and glutes.

• Find the right fit: your bike should be the right size for your body and leg length. Visit a local bike shop to make sure yours is perfect for you.

 

• Invest in a good helmet, a few reflective lights installed on your wheels, handlebars and seat.

 

• Use your gears!

 

• If you don’t own a bike, find a local bike shop or stand that rents by the hour, and hop on (but don’t forget a helmet)!

Want to connect with some other cycling friends? You can find a race or fun ride in your area on the official website of the USA Cycling program.

Hiking on inclines presents an extra challenge to your muscles. In other words, your fitness level will climb along with the elevation.

Thinking of bringing the kids? Remember that in spite of their enthusiasm, little ones can tire easily. Start small—perhaps a wooded trail in a local park with gentle slopes—before embarking on a family trek to Mt. Everest.

A few smart things to carry on longer trail walks:

• water snacks
• a trail map
• a whistle (in case you get separated)
• sunscreen sunglasses
• a small first aid kit
• a pocket knife
• matches
• an extra jacket

To find a trail near you, check out the following U.S. National Park Service link.

For more information on safe hiking habits visit americanhiking.org.

After watching the Olympics this year, I was inspired to look to the water as a great place for fitness and fun. I don't have a pool where I live, but it's never difficult to find a local gym or YMCA that has one.

I find the water to be relaxing and calming - floating almost reminds me of gliding across the ice. I try to swim for 30 minutes, and then I like to create my own water aerobics by doing kicks and jumps underwater.

This weekend:

SEEK
Find a pool in your neighborhood and make a visit there.

SPLASH
If you’re a beginner – swim a few pool lengths at a time or try treading water for a surprising cardio workout. If you are a strong swimmer, challenge yourself, either with time or distance.

STROKE
Try it all - freestyle, breaststroke, backstroke, and my favorite one to watch, the butterfly! If you need help understanding each stroke, check out these helpful videos.

Don’t forget to log your progress to achieve your Presidential Active Lifestyle Award (PALA+).

Resistance bands are a portable yet surprisingly challenging tool that can help you work a variety of muscle groups in new ways.

Try three muscle-toning resistance band exercises today:

SQUAT & PRESS

Works the upper and lower body

1. Stand on the band at its midpoint, while holding it at each end, with feet shoulder width apart.
2. Bend your arms at the elbows, with hands parallel to the shoulders and palms facing out.  
3. Squat at a 90-degree angle, while pressing your arms directly overhead.
4. Return to standing and repeat 25 times.

ROW YOUR BAND

Works the upper body

1. Sit on the floor with straight legs, feet flexed.
2. Loop the band around your feet, holding each end with arms extended, parallel to your legs.
3. With a straight back, and fixed shoulders (don’t hunch!), tuck your elbows in and pull the band until your fists are even with your torso.
4. Squeeze your shoulder blades together and hold before slowly releasing to the start position.
5. Repeat 10 times.

HIP RESIST 

Works the core 

1. Lay on your back with legs shoulder-width apart. Keep knees bent and feet flexed. 
2. Place the band flat across your hips, and pull tightly to the floor beside you.
3. Keeping your arms still, squeeze your glutes while lifting and lowering your hips.
4. Repeat 15 times.

Remember to log your progress to achieve your PALA+!

THIS WEEK’S NUTRITION TIP: 
EAT SEAFOOD EVERY WEEK

Fish and shellfish contain a range of nutrients and are a great source of protein, yet I know so many people who shy away from eating them because they seem hard to cook. It’s simple, I promise!

Here’s the trick: use a hot, hot pan with any vegetable oil, like canola. After you’re sure the pan is heated, place the fish on it and don’t move it until the fish is opaque and the bottom is golden brown. It should take less than 5 minutes and is really easy once you get the hang of it.

Don’t want to pan-cook? No problem. Fish can simply be grilled, broiled, roasted or baked. Use spices and herbs to add flavor.

By keeping your center strong you can avoid back problems, improve your balance, and look and feel great!

These two easy exercises can fit into any routine, and when done once or twice a day, can have a noticeable impact on your overall fitness:

CRUNCHES

1. Lay on your back with knees bent to 90-degrees, feet flat on the floor, hands lightly placed behind your ears.
2. Exhale as you press your lower back into the floor, and lift your upper body, crunching forward until your shoulder-blades are off the ground.
3. Make sure not to pull on your neck—use your abdominals to lift you.
4. Inhale as you release to the ground.
5. Do 8-12 repetitions and then rest for 30 seconds.
6. Repeat for 2-3 sets.

SUPERMANS

1. Lay on your stomach, with arms extended forward (palms facing the floor, elbows by your ears). Keep your forehead on the floor, and legs extended behind you.
2. Exhale and simultaneously lift your arms, your head, your chest and your legs about 6 inches off the floor.
3. Hold for two counts and release.
4. Repeat 10 times.

There are four muscle groups you should pay attention to on a regular basis:

• Biceps: fronts of your arms 
• Triceps: backs of your arms 
• Quadriceps: fronts of your legs 
• Hamstrings: backs of your legs

These three moves will get you started strengthening them all:

BICEPS CURLS

Works fronts of arms

1. Stand with your chest lifted, shoulders back, abs tight, arms fully extended by your sides, palms facing your body with a 3- to 5-pound dumbbell in each hand.
2. Bending at your elbows, keep arms “glued” to your sides while bringing both hands toward your shoulders for two counts.
3. Hold for two counts at the top and then slowly lower for two counts.
4. Do 2-3 sets of 8-12 repetitions.

OVERHEAD TRICEPS EXTENSIONS 

Works backs of arms

1. Stand with your chest lifted, shoulders back, abs tight, and a slight bend in your knees.
2. Grasp one 5-10 pound weight with both hands at one end and raise your arms overhead.
3. Keeping your elbows in line with your ears, slowly lower the weight down toward your shoulder blades by bending your elbows for two counts.
4. Keeping the elbows steady, raise the weight back to the start position for two counts.
5. Do 2-3 sets of 8-12 repetitions.

SQUATS 

Works quads, hamstrings and glutes

1. Stand with feet hip-width apart, chest lifted, shoulders back, abs tight, hands on hips.
2. Keeping a flat back, inhale and bend your knees to no more than 90 degrees.
3. Keep your weight in your heels, by sitting into the squat and being careful to keep your knees behind your toes.
4. Press into your heels and straighten your legs while exhaling to return to the start position.
5. Repeat 8-12 times.

Try these two bodyweight resistance exercises today:

PLANK position is one of the best exercises you can do that uses your own body weight as resistance because it works so many muscle groups at once. If you do it properly, you’ll feel the burn in your arms, core, legs and back!

 

1. Lay face-down on the floor and push up onto your elbows – positioning them directly under your shoulders. Clasp your hands together.
2. Tuck your toes, and lift your knees, keeping your neck in a neutral position.
3. Hold here for as long as you can (try 30 second increments), keeping your hips in line with your shoulders and heels.
4. Rest for 30 seconds and repeat 3 times.

CRISS-CROSS JUMPING JACKS: this version of the traditional jumping jack adds the resistance of your own body weight, so you build muscle while burning calories.

 

1. Start standing with feet together.
2. Straddle-jump your feet approximately 3-feet apart, arms extended out to the sides.
3. Scissor-jump your legs across one another, right leg and arm in front of the left before alternating to the other side.
4. Repeat the criss-cross jumping jack for 60-second intervals.

Throughout the year I work on functional fitness to strengthen me for activities on and off the football field.

For example, doing lunges will prepare me for movements on the field like throwing a pass and off the field - chasing my sons around our backyard.

Today, try these moves that do double duty:

PUSH-UPS help strengthen your chest, back and core, improving your performance in any sport, and making heavy grocery bags feel lighter.

 

1. Begin on the floor with your hands placed directly below your shoulders (your fingers pointing forward) and either your knees or your toes on the floor behind you.
2. Your back should be flat and your abs tight.
3. Bending at your elbows, slowly lower your chest towards the floor for two counts while keeping your head aligned with your spine.
4. Press away from the floor, extending arms, to return to the start position for two counts.
5. Repeat 8-12 times.

LUNGES will help you be a better runner, and will make climbing the stairs a cinch.

 

1. Start standing with your feet together, chest lifted, shoulders back, abs tight, hands on hips.
2. Take a large step forward (approximately 2-3 feet) with your right leg and bend both knees, lowering your back knee toward the floor and bending your front knee no more than 90-degrees keeping your front knee directly over your toes.
3. Push off the heel of your right foot to return to the starting upright position.
4. Switch legs and do 2-3 sets of 8-12 repetitions.

Congratulations on making it through Week 3!

Don’t forget to log all your latest activities so you can earn your PALA+!

Research shows that we’re more likely to stick to our exercise plans when we’re “accountable” to someone else for our workout, whether that person is a spouse, a personal trainer or a good friend.

Making exercise a group effort means that if you don’t show up, you’re letting down not only yourself but your fitness partner, too. Plus, there are additional health benefits like enhanced well-being and lower stress levels from creating a supportive network of friends to sweeten this deal.

One idea to try today:

Create a walking group in your neighborhood. Plan to meet your friends for regularly scheduled walks and treat these meet-ups as you would any other important appointment.

Remember to log your progress to achieve PALA+.

THIS WEEK’S NUTRITION TIP:
DRINK WATER INSTEAD OF SUGAR DRINKS 

Water is so important for getting through the day. Water itself is a nutrient, and drinking it regularly is critical to good health. Of course, water is also easy on the wallet!

Keeping a reusable bottle at my desk helps me remember to drink water between meals. I stay away from sugary drinks because I’ve found they don’t really quench my thirst the way water does!

Not only is there a huge health value in the stress release that comes from unstructured play, but gathering people in a park atmosphere lends itself naturally to enhanced activity.

Chasing bubbles around a huge field, swiveling your hips with a hula hoop or whipping a Frisbee to a friend will get your heart rate up, force you to stretch and move, and give you a workout that won’t feel like exercise!

On the next good-weather day: 

 

• Grab a blanket, a healthy picnic and a few friends.

 

• Pack outdoor items to encourage movement: hula hoop, bubbles, jump rope, pogo stick, kite, handball, badminton or paddleball equipment, Frisbee, balls of all kinds…you get the picture!

 

• Head for the nearest park - to find one near you visit the U.S. National Park Service.

 

• If you don’t have equipment, a game of tag, capture the flag or hide and seek can be just as fun and give you a great excuse to run!

 

• If you’ve got kids, take them to the playground and slide down the slide, pump your legs on the swings, and swoop across the monkey bars with them.

You will easily get your 30 minutes of daily activity (60 minutes for kids) without even trying.

Dancing has been gaining popularity thanks to the recent dance explosion on television, but the great news is that it’s also a fantastic workout and a terrific social outlet.

Just 30 minutes of partner or line dancing will help you easily meet your recommended daily activity level with the added bonus of interaction with others for motivation and fun!

Also, regular social dancing has been shown to increase participants’ aerobic power, balance, flexibility, agility and increase muscle endurance.

Don’t know a cha-cha from a tango from a merengue? Grab a friend and sign up for a few lessons at a local studio. Or, explore classes at a nearby gym or recreation center that use dance as a foundation for a cardio workout.

Today, get outside and play with your pet. After all, they’re a member of the family! You’ll both be getting exercise you need.

Pet-friendly exercises to try:

• Go for a walk and make your destination a place your pet will love (park, pet store, favorite treat local, etc.).

 

• Play fetch, Frisbee or find another fun game you and your pet love to play together!

 

• Engage in a tug-of-war with a pet-friendly toy.

 

• Chase each other around the yard.

 

• Rollerblading, if you are not new to the sport, is a great way for you both to switch your heart into high gear.

If you don’t have a pet, consider fostering an abandoned animal for a few days. You might just meet your new best “fitness” friend.

As a pro basketball player, I have the opportunity to train with teammates and coaches on a daily basis during basketball season. They help structure my workouts and their encouragement keeps me motivated.

However, during the off-season, I turn to my family and friends to be my physical activity motivators.

If you have a competitive nature, create your own team or join one. You’ll find that participating in a little friendly competition with others makes fitness so much fun.

Consider these ideas for building a team:

 

• Set-up a backyard game of kickball, soccer or basketball.

 

• Register to be part of a neighborhood league or team – like tennis, soccer, basketball or softball/baseball. There are many throwback sports out there, like dodge ball, kickball, bowling and even ping pong! Research what’s available in your area and sign yourself up, or ask your fitness partner to join you.

 

• Create an exercise group at work, around the neighborhood or at a local school and take turns picking activities.

Congratulations on finishing up Week 4 of the Get Moving Now Community Challenge!

Remember to log your progress to achieve your Presidential Active Lifestyle Award (PALA+).

You don’t have to be fancy to be fit. In fact, thinking back to simpler times can inspire a great indoor workout and infuse a little more fun into your day.

For a surprisingly great cardio-boost, get your blood pumping with a little hula-hoop session!

 

• For 30 minutes, spin the hoop around your waist and/or each arm, jump through it like a jump rope, put it on the ground and do mini agility drills by stepping in and out of the circle as fast as you can.

 

• Get more than one hoop to do a spin race with your partner or child, seeing who can keep it spinning the longest or setting a timer to help create a circuit (try three 10-minute increments of hula-ing around your waist, then arms and then “jumping rope”).

• No hula hoop? Try old-school calisthenics. Take yourself through the same paces your middle-school gym teacher did: jumping jacks, pushups, sit-ups and sprints for a total of 30 minutes.

Remember to log your progress to achieve PALA+!

THIS WEEK’S NUTRITION TIP:
CHOOSE LEAN SOURCES OF PROTEIN 

How to Choose:

 

• Meat, poultry, eggs and fish are obvious sources of protein, but did you know that beans, nuts and seeds are also high in protein?

 

• When cooking (or ordering) meat, try to always choose lean cuts like round or sirloin.

 

• Seafood like salmon and trout are great protein choices because they’re delicious and have higher amounts of healthy fats.

Meal Planning & Prep:

 

• I enjoy mixing in a variety of foods that pack extra power. For lunch, I recommend sandwiches on whole grain bread with lean meats, or salads with nuts and seeds.

 

• At dinner time, there are endless ways to grill, broil, roast, or braise meats, poultry and fish. Try these methods for cooking, which don’t necessitate extra fats and oils.

HOME WORKOUT

Storing equipment at home has upsides and downsides. It’s convenient, but often underutilized, perhaps because it’s always there. All of a sudden weeks, months and even years can pass without putting the tools to good use.

Some tips:

• To help ensure home equipment gets used, store it in your den so you can watch your favorite show while you work out.

 

• Set a 30-minute “home workout” appointment on your phone or home calendar and treat that appointment as you would a date with a friend.

GYM WORKOUT

If you don’t have or want exercise equipment at home, consider joining a gym or fitness studio:

 

• Tour a facility that’s conveniently located (if it’s close to your work or home, you’re more likely to go).

 

• Check out offerings that could inspire you to reach new levels of fitness (interesting classes, personal training resources, pool, spinning, yoga, etc.).

In support of First Lady, Michelle Obama’s, and Dr. Jill Biden’s Joining Forces initiative, the President’s Council has partnered with health clubs and personal trainers to offer free fitness benefits to military families across the country. Learn how to get involved.

There is real fitness value in the virtual world, with video game console-based exercise programs, Internet instructional videos, and membership-based online “studios.”

The trick is that you’ve got to get up and move along with them, and not fall victim to watching others from a cozy spot on the couch.

Luckily, getting fit online has become more and more fun as technology has advanced, and as you get stronger, you can advance to higher intensity levels for a greater fitness payoff.

Get started today:

 

• Explore what “virtual” workouts you might enjoy, either by repurposing your family’s video game system), downloading a game requiring active participation from the Internet on your computer, browsing exercise videos online, or joining a virtual studio.

 

• Browse free online instructional videos and workout tips from experts, bloggers and people like you!

 

• Looking for something that requires more of a commitment? There are many membership fee-based websites, run by professional trainers and coaches that offer everything from instructional videos, streaming video workouts and private, personal interfaces with the coaches themselves. Browse around to find what’s right for you.

One great way to work on your stretch-ability while also getting a good workout is by practicing yoga.

There are many different types of yoga — Ashtanga, Hatha, Iyengar, Bikram and more — so it might take a little experimentation before finding the style that best suits you.

Here’s how to get started:

 

• Find a yoga studio or class near you led by a certified instructor. If you have a gym membership, look at the instructor-led class schedule to see if yoga is offered under your monthly fee.

 

• If you are shy to begin in a community setting, browse yoga DVDs for beginners that you can try at home.

 

• If you enjoy practicing yoga, invest in your own mat and bag.

 

• Yoga postures like sun salutations are great for warming up before an intense workout, while spinal twists and forward folds can be an excellent addition to your cool-down routine. Try them all!

You’ll begin to feel the benefits of yoga after a few weeks, including enhanced flexibility, strength, improved focus and stress relief.

I’m constantly on the road, so finding the perfect time and place to be active is a challenge for me. To help stay physically fit, I look for fun activities that I can do anywhere, and that require little equipment.

Jumping rope has become one of my favorite routines for staying active anywhere I go. It gets my heart pumping, and I get the benefit of a bone strengthening activity.

Plus, it’s convenient: I can jump in my house, hotel room or even move outdoors for a little fresh air. I have no excuse for not getting in 30 minutes of daily physical activity.

Try my simple routine this weekend:

 

• Start with a basic warm-up of easy-paced jumping for about one minute.

 

• Once you feel loose, time yourself to see how many jumps you can do in two-minute intervals.

 

• Rest briefly between each interval (30 seconds maximum), and then repeat to see if you can jump a few more times.

 

• Don’t forget to cool down at the end by jumping at an easy pace.

Remember to log your progress to achieve your Presidential Active Lifestyle Award (PALA+)!

If you’ve never done tai chi, you’re missing out on a world of health and wellness benefits! 

Rooted in ancient Chinese tradition, tai chi means "moving meditation," and is comprised of a series of slow, graceful, and relaxed movements combined with deep breathing and meditation.

But don’t let the gentle nature of this activity fool you! Tai chi is a weight-bearing, aerobic exercise that will engage all your major muscle groups, improving strength and endurance. 

Regularly practicing tai chi can also enhance you balance, agility, coordination and flexibility.

To find a tai chi class near you, inquire at your local fitness center. Or, do a quick Internet search to find a class in your area.

Remember to log your progress to achieve PALA+.

THIS WEEK’S NUTRITION TIP:
EAT SMALLER PORTIONS 

I understand the challenges of a busy schedule and eating healthy portion sizes. I’m in a hurry a lot, which means I have to be extra mindful about eating slowly and recognizing when I’m full.

Of course, it’s always great to have an occasional treat. The White House pastry chefs make incredible desserts, but only on special occasions. On a daily basis, to satisfy a sweet tooth, try snacking on fruit. One of the best things about fruit is that it’s full of fiber – which makes you feel full for longer.

Another way to cut your portion size is to use a small plate at mealtimes. But, what I like best is sharing a meal with family and friends over the dinner table, because when I’m enjoying the company of others, I’m talking more and taking smaller bites!

No doubt walking is one of the most accessible workouts there is. But if you walk the same path, the same way, every day, walking can be b-o-r-i-n-g.

Four easy ways to mix it up today:

CHANGE YOUR LOCATION
Find a trail you’ve never explored, walk across the shallow end of a pool, head for the mall, or cruise a new neighborhood.

EXPLORE A NEW STRIDE
Try Olympic-style racewalking - a specific technique where the knee is straight and unbent from the time the forward foot hits the ground until it passes underneath the body or power walking - another fast walking technique using arm motion for speed.

ADD AN EXTRA CHALLENGE
Use walking poles or wrist and ankle weights to add resistance.

CHANGE YOUR INCLINE
Walking uphill and downhill will change the intensity of your walk, and give new muscles a chance to engage.

Interval training is a workout style in which you alternate high-intensity bursts of exercise with a few minutes of less-intense movement for recovery.

Not only is this pattern a great means of adding variety to your workout, it will also challenge your body to a new level of fitness. When your body can’t predict what’s coming next, it forces your muscles to constantly respond in different ways.

Getting started with intervals is easy. Here’s an example of a simple routine to get you started:

 

1. Walk for 5 minutes

 

2. Jog for 2 minutes

 

3. Climb stairs for 5 minutes

 

4. Do pushups for 2 minutes

 

5. Jump rope for 5 minutes

 

6. Walk again for 2 minutes

 

7. Do jumping jacks for 4 minutes

 

8. Jog again for 5 minutes

This is just a suggestion. Craft a routine that works for you – integrating moves that, when done together, address the entire body. Keep going for a total of 30 minutes and watch your fitness level soar.

Try this upper body routine to feel the power of a punch:

 

1. Begin with two minutes of traditional jumping jacks.

 

2. Next, simulate jumping rope for two more minutes by making small circles with your hands at the hips, and hopping your feet off the floor by a few inches.

 

3. Don’t stop now – it’s time for shadow boxing! Bring your left foot forward, right foot back and jab with the left arm before immediately punching across the torso with the right. Jab and cross for 25 reps on each side.

 

4. Keeping the left foot out, jab without cross for 25 reps.

 

5. Switch to the cross-body punch without the jab, for 25 more reps.

 

6. Boxing’s not boxing without speed-bag training! Quickly punch both arms upward, alternating as fast as you can for 25 reps total.

 

7. Finish with 25 more jumping jacks to help steady your heart rate, and take 5 minutes to stretch, and cool down.

If you want to amp up the intensity, use hand weights. Start light and work your way heavier as you get stronger.

An important part of staying healthy is being active on a regular basis. Think about all the activity you’ve accomplished over the last six weeks and how good you feel today!

To keep this momentum going, use these parting tips on staying active every day:

DREW BREES: SET A GOAL
Set a realistic but challenging fitness goal, and constantly work toward it.

ALLYSON FELIX: FIND WHAT WORKS & VARY THE INTENSITY
Choose exercises or activities you can stick with, looking to your personal interests for inspiration. When it’s time to up the ante, change the intensity of your activities—not every day needs to be a doozy.

GRANT HILL: CREATE A TEAM OR BUDDY UP
Find workout partners or “teammates” to help you stay motivated.

DOMINIQUE DAWES: MIX IT UP
Add multiple activities into your weekly routine.

MICHELLE KWAN: TRY SOMETHING NEW
Get a good (and possibly new) exercise experience by splashing in the pool.

CORNELL MCCLELLAN: TRACK YOUR PROGRESS
Keep an activity log so you can track your progress and set new goals — and achieve your Presidential Active Lifestyle Award (PALA+)!

Don't stop now just because the Challenge has ended. Download and print our handy Challenge Recap so that you can have all of Cornell's expert tips close by to keep you motivated and keep you moving!