Jump Start January: Week 4: Day 1

It’s the first day of Healthy Week for Jump Start January. Today’s task is to get outside and have at least 20 minutes of brisk exercise in the fresh air.

It’s up to you how brisk you want to make it. If you’re fairly unfit, start slowly and have a gentle-ish walk for about 20 minutes or so.

jump start january healthy week outdoors

If you have a greater level of fitness, you can try one of the following:

  • Speed walking
  • Nordic walking (walking with poles or sticks)
  • Walk-run method (interval training with 5 minutes running, then 5 minutes walking and so on)
  • Jogging
  • Sprinting
  • Cycling (not if it’s icy out)

Remember to warm up and stretch before you set off. If you already have a reasonable level of fitness, you can exercise for up to an hour in total.

I’m going to put my boots on and do a brisk walk around the park on my lunch break for about 30 minutes, and then I’m going to do a jogging game for 30 minutes indoors this evening. What are you going to get up to?

Alternative activity: If it’s raining heavily, icy underfoot, or snowing then you don’t need to take your exercise outside. You can stay at home and do an exercise DVD, use an exercise bike, or do Wii or Kinect games.


There are additional resources and tips in the bestselling Jump Start 2013 ebook. Please buy a copy and help support this site.


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