Being active can help to improve our mood and our health – both of which are more important than ever right now. If you’re keen to keep moving this month, our Body Magic challenge checklist has a different activity for every day.
There’s no right or wrong way to complete it, as long as you remember to warm up, cool down and do what feels comfortable for your level of fitness. You can repeat, skip or adjust these challenges to suit you – if they inspire you to move more this January, then it’s a win!
What is Body Magic?
Body Magic is the synergy that is created when both new healthy eating habits and regular exercise become a part of our lives. When we increase our activity levels, alongside following the Slimming World Food Optimising plan, it can help us to lose weight more quickly and maintain that weight loss for life (with lots more brilliant benefits besides). Anything that gets you working harder than normal counts – so if it increases your heart rate and gets you slightly out of breath and feeling warmer, it’s great Body Magic. Our activity programme can help you take small steps to an active lifestyle, at a pace that’s right for you.
Body Magic Challenge Checklist
Set a goal
Goal setting is a great way to keep your motivation up throughout the month – and it feels fantastic when those achievements are smashed! Maybe yours is to tick off 10 things from our Challenge Checklist?
MORE FOR MEMBERS: Slimming World members can work towards our Body Magic awards, from Bronze to Platinum. Find out how to join here.
Have a New Year clean
The Christmas decorations have been put away and it’s the start of a brand-new year, so now’s a good time to get the house feeling fresh, too. Vigorous cleaning can definitely make the heart beat faster, so follow Sapphire’s (@sapphire_swjourney) – in our main image above) lead and grab that vac!
Hook up with a fitness buddy
Pairing up with an encouraging partner can really boost our incentive to exercise. Perhaps there’s someone in your household who’d like to tackle our challenge, too? Or you could arrange to meet a friend for a local socially-distanced walk?
Enjoy a de-stress sesh
Exercise is a healthy way to release tension. Roll out the yoga mat and follow a relaxing YouTube session.
Find a new favourite walk
Walking is one of the best ways to get moving – especially at a time when gyms and other leisure facilities are closed. It’s free, you don’t need any special equipment and many of us can do it straight from our front door! Keep things interesting like Beth (@slimm_ingworldbeth), by seeking out the beauty spots in your local area.
Complete the Slimming World circuits workout
Get physical with our simple at-home circuits class – no equipment required.
Start Couch to 5K
Many of our members love this programme, which takes you from walking to running in just nine weeks – although there’s nothing to stop you from repeating a week until you feel ready for the next stage. You can download it as an app or podcast, or follow the online instructions here.
Count your steps
If you have any stairs or a step in your house, then you have a simple way to work out. Set yourself a target number of steps to complete this January (it can be helpful to break it down by week/day/session) – then turn on the tunes or TV and get climbing! Holding water bottles and doing bicep curls as you move will give your arms some action, too.
Brave a wet-weather wander
Sunshine is far from guaranteed during January, but the saying goes that there’s no such thing as bad weather, only bad clothing. Challenge yourself to brave the elements on a refreshing rainy march – just don’t forget your waterproof!
Dust off your bike helmet
Many of us have rediscovered a love of cycling during lockdown. If you have a bike, check out cycle routes near you and explore somewhere new on wheels.
Sort your backyard
Is your garden looking a little unloved? Just raking the fallen leaves and having a general tidy-up, like Naomi (@ginlovingslimmer), can make a big difference and will get your outdoor space ready for some proper springtime sprucing.
Get your game on
Did someone get a console for Christmas? There are lots of activity games and add-ons available for PlayStation, XBox, Wii and Nintendo Switch consoles, from dance party games to fitness boxing and Zumba. You can even compete against other households online!
Make the ad breaks count
You can fit a lot of sit-ups, squats or arm exercises into three minutes! Or try star jumps, skipping or running on the spot.
Give NHS Stretch and Flex a go
This programme offers three sessions of equipment-free exercises each week for five weeks. There’s nothing to stop you from taking as long as you need, though, or from picking and choosing which workouts you do. There’s a podcast to download and video instructions to follow here.
Have a kitchen disco
Even if it’s a party for one, cranking up the music and getting your groove on is a sure-fire way to raise spirits and heart rates!
Explore a local park
Our nature reserves and local parks are exercise havens – and definite lockdown lifesavers. Discover somewhere new near you.
Complete an online workout class
A quick search of Google or YouTube will throw up an endless amount of free online exercise videos. There really is something for everyone, from chair-based workouts to hip hop-themed classes.
Build your strength
This gentle workout is suitable for beginners and will help improve your health and mobility. When you’re ready, you can combine it with the flexibility and balance routines.
Walk to the shop
Leave the car at home when you head out to do your essential shopping. You’ll get a fix of fitness and fresh air – and heavy shopping bags are great for strengthening arms!
Have some fun!
Unleash your inner child with an at-home hula-hooping, trampolining or hopscotching session. Amy (@slimmingworldshoreham_withamy) has been making full use of her mini trampoline by enjoying Bounce classes in her living room.
Wash the car
The car wash is closed, so it’s time to take matters into our own hands – literally! Soaping, hoovering, waxing and polishing is a fantastic workout, plus you’ll have a shiny car to show for it.
Play with the kids
If there are little ones at home, get them involved in some family PE lessons, either indoor or outside. If you don’t have a garden, playgrounds and parks remain open for family games of football, chase or catch.
Kettle boil workout
Try holding the plank position or a squat for the time it takes the kettle to boil (spoiler: it will feel like a lifetime!).
Move to music
If your motivation is waning, adding some tunes to the mix can give you an instant boost. Set yourself a goal to walk, run or work out for a set number of songs.
Box it out
Boxing is a brilliant full-body workout – and you can do it in your living room with no equipment. Alternate a minute of punching moves with a minute of skipping (there’s no need to use a rope), then rest and repeat as many times as you can.
*If you’re planning to start a new exercise programme, we recommend you check with your GP first – especially if you have an existing health condition, such as high blood pressure, diabetes or asthma. If you’re pregnant, check the suitability of the exercise with your midwife.