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The October Fitness Challenge: Exercises to Make You Feel Good This Fall

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Looking to stay in shape this fall and through the holiday season? We hear ya! There’s nothing worse than feeling “blah” when it comes to the new year. So, let’s get ahead of the game by challenging ourselves to complete the October Fitness Challenge!

Now, here in Hancock County, we are anything but boring when it comes to fitness. That is why this fitness challenge is not your run-of-the-mill, one-exercise-a-day sort of thing. Instead, we will challenge you to push yourself in both stamina and enjoyment! You see, when you enjoy your fitness routine, it means that you are a lot more likely to stick to it. And incorporating fitness you enjoy into your daily life is a great way to strive toward lifelong health and well-being.

Here’s how you do it: For the month of October, choose one of these challenges to complete every day. If you need to skip a day or can’t make it, no worries. Just jump back in the next day. After all, life happens, but that doesn’t mean we need to stop caring for ourselves and our bodies. See if you can try everything at least once!

Challenge No. 1: The 7 Minute Workout

Touted for working every large muscle group in a short seven-minute period, this workout uses your own body weight to yield magical results. Not only will your heart rate increase, but you will find yourself gaining strength as well. To complete this workout, you need to do 30 seconds of each exercise with a 10 second break in between. For a handy timer, download the app. Here is the lineup:

  • Jumping jacks
  • Wall sits
  • Pushups
  • Crunches 
  • Step ups
  • Squats
  • Tricep Dips
  • Plank
  • High knees running in place
  • Lunges
  • Pushups with rotation
  • Side planks

Challenge No. 2: Create your own HIIT workout

Similar to the seven-minute workout, you can create your own specialized exercise routine that incorporates the muscle groups you want to focus on. First, choose your intensity level, aiming for about 80% of your max heart rate. Next, choose the length of time you want to exercise. This can be anywhere from 5-30 minutes. Then, determine your work-to-rest ratio. For instance, do you want to work for 30 seconds and rest for 60? Or is a 45 second work with 30 second rest more your speed? Lastly, select exercises. This can be any of the exercises listed above in the seven-minute workout as well as any number of things, including mountain climbers, burpees, high plank punches and even sprints. Make sure to stretch both before and after this and any other workout!

Challenge No. 3: Choose a class from your local Hancock Wellness Center

Now this is a fun one! There are so many classes to choose from on any given day. So, if you are feeling the Zumba rhythm, you can get your dance on. Or, if you want to be in the water, try Aqua Core. The world is your oyster and any movement you get to enjoy will boost not only your physical fitness level but also your mental health and energy.

Challenge No. 4: Walk or jog with a buddy

This sounds like an easy one, but making sure you get outdoors daily for some movement is a great way to ensure your lifelong health. And isn’t everything better with a friend? Try to walk briskly for about 30-45 minutes to get maximum fitness benefits.

Challenge No. 5: Work that mind-body connection

Our last challenge may feel like a breeze: Resting, are you kidding me? But it is important to know your body and give yourself some recovery time. This doesn’t mean sitting on the couch and eating potato chips, though. Instead, head to a yoga or Pilates class or find another method you like that incorporates gentle stretching. By giving your body a break from the intense physical exercise, you will decrease your chances for injury and increase your fitness success!

Choosing one of these challenges every day this month will help you to build better habits that can carry you all the way through winter. Remember to consult your doctor before beginning any exercise routine, to make sure you’re healthy enough for physical activity. Once you get the green light, join us for some fall fun!

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