Activity Guide


Required to complete: Take a 30 minute walk outside (60 minutes on Sunday). Set a good pace but don’t get out of breath.

Walking exercises are an essential part of a natural exercise regime. Walking exercises burn fat and boost your energy.

We recommend adopting a daily walking routine. This will make it easier to keep up and it will offer many healthy improvements for very little investment. Walking is also an exercise you can easily do on resting days (when you’re resting from more intense strength and sprint exercises).

It’s also healthy to take a longer walk now and then. For this reason, for your Sunday challenge you need to do a 60 minute walk to earn your reward (which will on average be a little higher to inspire you). If you want to challenge yourself even more, you could occasionally make your Sunday walk 2-3 hours or more.

For a good walking workout, it is important to set a good pace and do your entire walk in one go (taking six 5 minute walks is not the same as taking one 30 minute walk). But make sure you don’t get your heart rate up too high. A good rule of thumb is that you should always be able to hold a normal conversation during walking exercises.

Alternative exercises
Any sustained moderate exercise can be a substitute for walking, as long as you can do it at an intensity where you can still hold a normal conversation.

Below are some suggestions for alternative exercises. Doing these for the indicated time earns you a reward (do 2 on Sundays).

  • Golf

    45 minutes

    Golf is a great walking activity. Golf courses are often found in the most beautiful spots and as any golfer will tell you, it takes more willpower to stay off the course than to get on it.

  • Dancing

    20 minutes

    Dancing is fun, social and gives a great energy boost. Crank up the stereo while you’re doing housework and just move and sing along.

  • Swimming

    20 minutes

    Swimming is a great exercise. It combines elements of walking and strength exercises and is a great alternative for your daily walk.

  • Child’s Play

    30 minutes

    Playing outside with your children, just throwing a ball around or playing tag, gives you a great workout if you actively participate. Don’t sit on a bench and watch, get in there!

  • Cycling

    30 minutes

    Cycling is a great walking exercise. It’s outdoors, it’s fun and it’s invigorating.

  • Skating

    25 minutes

    Skating (on the road or on ice) is a good alternative to walking. Find an organized skating tour if you’re uncomfortable going on the road alone.