Ok, we get it, you don’t have time for a special activity, you need to work in your workout on the fly.
10,000 STEPS – EACH DAY
Count them with a pedometer, a smart phone app or a newfangled activity tracker. Just count them!
You’re not afraid to get sweaty.
2.5 MILE RUN, THREE TIMES A WEEK
Each run should take about 25 minutes.
4 MILE RUN, TWICE A WEEK
Each run should take about 40 minutes. Check out all of the great trails!
Yep that works too!
10 MILE BIKE RIDE, 4 TIMES A WEEK
This should take about 40 minutes.
12.5 MILE BIKE RIDE, THREE TIMES A WEEK
This should take about 50 minutes.
20 MILE BIKE RIDE, TWICE A WEEK
This should take about 1 hour and 20 minutes.
Check out the bike maps and trail maps for some great routes!
Of course, kayaks and canoes are a great way to get active!
2 MILE PADDLE, 4 TIMES A WEEK
This should make take about 40 minutes.
4 MILE PADDLE, TWICE A WEEK
This should take about 80 minutes.
8 MILE PADDLE, ONCE A WEEK
Looking for something fun to do next weekend? This should take about 2 hours and 30 minutes.
Explore what the Grand River has to offer!
Take your casual walking pace up a notch.
1.5 MILE WALK, SIX TIMES A WEEK
Each walk will take about 25 minutes. But how? But where?
Drive to work? Just don’t drive the entire way. Go for a lunchtime walk.
Check out these recommended walks and maybe even win a new pair of shoes!
3 MILES WALK, THREE TIMES A WEEK
Each walk will take about 50 minutes. Just think a day off every other day, plus
a bonus day off (bonus only available to those who walk). Check out trails in your local parks.
4.5 MILES WALK, TWICE A WEEK
Each walk takes about 1.25 hours.
Got a kid who has soccer practice twice a week? Probably a trail in that park or sidewalks nearby.
Also check out all of the great trails.
Well let’s not go there. Remember this is the end game for healthy adults.
You are not going to get there overnight.
Try the following for a month – you will be amazed what happens!
1 MILE WALK, 3 TIMES A WEEK
First Week – 30 minutes.
Your first mile walk may take a half hour and you will be a sore the next day.
But after a day off, stretch out those muscles with another mile walk.
Second Week – 25 minutes
Third Week – 20 minutes
Fourth Week – 17 minutes
Fifth Week – Slow down a bit and bump the distance up to 1.5 miles.
