Keeping Active | Challenge 1

What is the best and most efficient way to stay or become strong,active and mentally healthy? Exercise (even a single bout) can boost your immune system, can aid in your recovery from viruses and infection, and is a powerful tool to improve health and wellbeing. So, let’s get moving!!! 

Here are a couple of ideas to exercise on your own, with a buddy or family members. 

  1. Get outdoors for a walk, run or hike.  Outdoor activities afford greater opportunities to improve mental wellbeing as well as changing your environment and life perspective.
  2. Participate in our Exercise Challenge which can be indoors or outdoors. 


The SimpliMove Health 7-Day Challenge: Week 1  


The  SimpliMove Health 7-Day Challenge involves six exercises that challenge the arms, core, gluts and legs and can be done in any order. 

  • Stretch for 2-3 minutes, prior to exercising. For stretching advice take a look at this information we have put together:Stretching: the best and safest way to stretch – SimpliMove
  • Complete 10-20 repetitions of each individual exercise (20 seconds for the plank). Start with 10 repetitions and build up.   
  • Rest for 10 seconds between exercises (Modified versions of the exercise are in parentheses)  

So here it is: 

  1.   Air squats (or mini air squats) 
  2.   Sit ups (or crunches) 
  3.   Push-ups (or wall push-ups or knee push-ups)  
  4.   Bridges 
  5.   Plank (or from the knees or with straight arms) 
  6.   Step Ups onto a chair (or onto a step)

To modify for different fitness levels, adjust the number of repetitions to 10 or 15 reps (easier), or 30 reps (challenging!).



View or download our SimpliMove Health 7-day Exercise Challenge 1


How do you keep yourself accountable? 

  1. Buddy up with a friend and text your friend when you have completed your exercises without breaking the seven-day streak! Send them an “accomplishment emoji”!   Day 1 ?; Day 2 ?…..
  2. Join us in our dedicated Facebook group. Let us know how you are going along the way.
  3. When you have completed the  SimpliMove Health 7 -day Challenge, inform us of your achievement on Facebook.