Journey To 30 Challenge: Let’s Get Moving!

Por los editores de SilverSneakerst |

Whether you’re brand new to exercising or just need a little reboot, today’s the day we start making fitness a fun daily habit — together.

Journey to 30 Challenge: Let's Get Moving

To celebrate our 30th anniversary, we’ve put together the Journey to 30 Challenge! It’s four weeks of summer-fun activities to help you stay active, connect with the SilverSneakers community, and have a total blast doing it.This is Activity No. 1. Find the full step-by-step guide here. And download the game board PDF here 

Journey to 30 Challenge Board Game PDF

Have you ever set a goal and then, when your start day came, it just fell off the to-do list? It happens to the best of us.

New priorities pop up, motivation can wane, or — when push comes to shove — we just downright can’t get ourselves to commit.   

That's why the first day of any new endeavor is so important. If you can stick to your goal right off the bat, it sets a precedent for how committed you'll be going forward. Plus, you'll feel accomplished, which can be a super boost to your mood.

But starting - and sticking to - goals can take practice. And that's especially true when those intentions revolve around our health and fitness. (New Year's Resolutions, anyone?)

What better way to get in the groove than with day one of our Journey To 30 Challenge. Let's start strong, together!

Get and stay fit with SilverSneakers! Choose from dozens of different Community classes, visit a participating fitness location, or view the current schedule of SilverSneakers LIVE online classes.

Como siempre, la clave es la seguridad. Si tiene alguna afección crónica, alguna lesión o problemas de equilibrio, consulte a su médico sobre cómo puede ejercitarse de manera segura.

The Journey to 30 Challenge:  Activity No. 1 

Today’s activity is split between SilverSneakers members and non-members. 

Eligible members get access to SilverSneakers LIVE online classes, On-Demand videos, and thousands of fitness locations and classes. Not sure if you have access? You can quickly and easily check your eligibility now.

For SilverSneakers Members: Take any SilverSneakers class you’d like. It could be a LIVE online class from home, an in-person or Community class, or a workout at a participating gym near you.  

One good one to consider: Our SilverSneakers LIVE Special Edition: 30th Anniversary Cardio & Strength (Express) class. It’s 15 minutes of high-energy exercises that’s good for all fitness levels.

Then take a selfie or a screenshot from your workout and post it to our Facebook page. Don’t forget to tag us with @SilverSneakers.  

For Non-Members: Try this 6-move functional strength-training workout for beginners. Each move has detailed instructions and a video to help you follow along. You can do it at home or at your gym. 

Then take a selfie from your workout and post it to our Facebook page. Don’t forget to include @SilverSneakers. 

1. Squat 

Squats target the entire lower body, including your glutes, quads (front of your thighs), and hamstrings (back of your thighs).  

How to do it:

  1. Stand tall with your feet about hip-width apart, toes pointing forward. (Stand near a wall or holding the back of a chair for support, if needed.)
  2. Hold your arms straight out in front of you for balance. 
  3. From here, push your hips back and bend your knees to lower into a squat, keeping your chest up as you do.
  4. If you can, lower until your quads are parallel to the floor; if not, go as low as you comfortably can. Pause, then push through your heels to return to standing. Esa es una repetición.
  5. Do 10 reps, or as many as you can with good form. 

2. Seated Row with Resistance Band  

The row is a pulling exercise that strengthens all the muscles in your upper back, as well as your shoulders, biceps, triceps, and even your core. 

How to do it:

  1. Sit with your legs extended, heels touching the floor and toes pointing up. (If your hamstrings are tight, then a small bend in the knees or a pillow under the knees may help keep undue amounts of stress off the lower back.)
  2. Place the center of a resistance band behind the soles of your feet. If you're using a long exercise band, you may need to loop it around your feet once or twice.
  3. Hold the ends of the band with both hands, arms extended and palms facing each other.
  4. Sitting up tall, bend at the elbows and pull the band toward your torso, squeezing your shoulder blades together.
  5. Pause, then slowly return to the starting position. Esa es una repetición.
  6. Do 10 reps, or as many as you can with good form.  

3. Step-up 

This single-leg exercise helps train your body to safely step onto practically any surface, like a curb, and take the stairs in stride. 

How to do it:

  1. Stand in front of a step with your arms at your sides. Start with a low step, increasing the height for a challenge.
  2. Set your right foot (leading) on the step, push down through your heel, and lift yourself up until your right leg is straight.
  3. Bring your left foot (trailing) up to the step, and then step down one foot at a time. Esa es una repetición.
  4. Do 10 reps, or as many as you comfortably can, alternating the leading foot each time.  
  5. Tip: If you feel any discomfort in your knee, choose a shorter step and lean forward slightly as you perform the exercise.  

4. Wall Pushup 

This exercise strengthens your shoulders, triceps, chest, core, and even your glutes (if you squeeze them during the movement).   

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How to do it:

  1. Stand facing the wall with your feet hip-width apart and knees slightly bent.
  2. Place your palms slightly wider than shoulder-width apart on the wall.
  3. Doble los codos y baje la parte superior del cuerpo hacia la pared, manteniendo el torso apretado para que su cuerpo permanezca recto (sin hundir la espalda).
  4. Pause, and then press back to the starting position. Esa es una repetición.
  5. Do 10 reps, or as many as you can with good form.  

Tip: The more upright your body is, the easier it will be.  

Enjoying this workout? You’ll love the strength-and-cardio combo in SilverSneakers Circuit. It’s offered both in-person at  participating SilverSneakers fitness locations, or online with SilverSneakersLIVE. 

5. Standing Hip Abduction 

Lifting your leg out to the side — called abduction — targets the small muscles on the outsides of your glutes, which are important for being able to move side to side with ease. 

How to do it:

  1. Stand tall facing a wall, kitchen counter, or back of a sturdy chair, holding on to it for balance.
  2. Keeping your back straight, engage your core and allow both knees to bend slightly.  
  3. From here, lift one leg out to your side as far as you comfortably can, making sure not to tilt your trunk as you do so.
  4. Haga una pausa, luego baje lentamente la pierna para volver a la posición inicial. Esa es una repetición.
  5. Complete 10 reps, and then repeat with your opposite leg.  

6. Farmer’s Carry 

A carry exercise helps you develop strength in your core, arms, and hands.   

How to do it:

  1. Grab a pair of weights (kettlebells or dumbbells), and let them hang naturally at arm’s length next to your sides, palms facing in. Start by holding a light weight in each hand and increase the load only when you feel ready. 
  2. Walk forward for as long as you can (aim for 30 seconds), keeping an upright torso and not allowing the weight to dump into your low back.
  3. Imagine a string is connected to the top of your head and pulling you toward the ceiling.  
  4. If you can walk for longer than 60 seconds, try using a heavier weight.   

¡Tome en línea sus clases favoritas de SilverSneakers!

SilverSneakers members can access live fitness classes and wellness workshops through SilverSneakers LIVE. See the latest schedule and RSVP for classes here. 

¿No es miembro? Si usted tiene un plan de Medicare, este puede incluir SilverSneakers sin costo adicional. Verifique su elegibilidad al instante aquí.

¿No es elegible para SilverSneakers? Todavía puede obtener más de 200 videos gratuitos On-Demand de SilverSneakers ​​​​​​​y mantenerse en contacto con nosotros creando su cuenta en línea.

Descubra si es elegible para SilverSneakers, el beneficio de fitness que se incluye con muchos planes de Medicare Advantage. VERIFIQUE SU ELEGIBILIDAD