Activity Guide


Required to complete: Do the indicated number of sprints (spread across the day if you like). To do a sprint, just go all out for as long as you can keep it up.

Sprinting occasionally is an integral part of a natural exercise regime. Getting your heart rate up to its maximum helps you maintain a healthy heart and lungs. It also helps regulate your hormonal balance. It doesn’t take much time and gives you a great rush. In short, sprinting is a great way to boost your health.

To do a sprint, do some warmup first (like walking for 10-15 minutes). Then find a quiet bit of road and just start running. Run as fast as you can, then try to keep that up until you run out of breath. Then gradually slow and keep walking while you catch your breath. Enjoy the wonderful out-of-breath feeling this gives you.

If running sprints give you trouble (because of the strain they can put on your back and your legs), replace them by less impacting sprints (like cycling or skating). The rules for a cycling or skating sprint are exactly the same. Find a nice long piece of straight road and just go as fast as you can for as long as you can keep it up.

You can easily combine sprinting with a walking activity. Just do one or more all out sprints during your daily walk. We recommend you do your first sprint after you’ve walked for at least 15 minutes, so you’ve done a decent amount of moderate exercise first.

Alternative exercises
Any exercise that is explosive or uses many short bursts of energy can be a substitute for sprinting.

Below are some suggestions for alternative exercises. Doing these for the indicated time earns you a reward.

  • High Intensity Interval Training (HIIT)

    5 minutes

    The word “sprint” suggests a running activity, but any activity can be a sprint exercise. As long as you can go all out and maximize your heart rate, anything goes. Search the internet for popular HIIT exercises.

  • Basketball

    20 minutes

    Basketball is a typical sprinting activity: Short bursts of action with time between to catch your breath. It is also a team sport, which will help you get motivated.

  • Football

    15 minutes

    Football is a great sprinting activity: bursts of intense activity with time between to catch your breath. The team aspect will help you get motivated, but be prepared for some serious contact.

  • Soccer / Hockey

    20 minutes

    Other team sports like soccer and hockey are equally great to engage in. Use the social commitment of a team sport to give yourself some extra motivation.

  • Martial Arts

    10 minutes

    Kicking and punching can be a great way to let off some steam. Go for maximum effort in a short time.

  • Tennis

    20 minutes

    Tennis is a great sprinting activity. Really run for each ball. Tennis is also a sport you can keep up well into old age.

  • Squash

    10 minutes

    Squash is tennis’ crazy little brother. It’s an intense sport, and great for releasing some energy.