ALTERNATIVE/BONUS STEPS FOR SMALL STEPS

ALTERNATE STEPS

Unable to complete one of the scheduled activities? Or just want to challenge yourself? Here is a list of alternate/bonus activities that you can complete in place of, or in addition to, the scheduled daily steps/challenges listed on the main Small Steps page:

  • Floss. Floss your teeth for one minute before bed.
  • Dance. Put on your favorite song. Move your hands and feet to the music (read: wave ‘em in the air like you just don’t care) for at least three minutes.
  • Veg out. Eat a green vegetable during at least two of your meals today.
  • Laugh a little. Watch a video proven to make you laugh.
  • Make someone’s day. Pay a complement to at least two people.
  • Strengthen. Do three sets of 15 bicep curls using your preferred weights. No weights? Grab a can of soup and start curling.
  • Perfect posture. Complete this 15-minute set of exercises for better posture.
  • Create a “funds for fun” budget. Review your spending from the past two months. Create a weekly food and entertainment budget. (Try these handy budgeting tips.)
  • Learn something new. Spend ten minutes researching and reading about a topic of interest to you. At a loss for ideas? Try learning about food and nutritionexercise, or behavioral health on GuardYourHealth.com.
  • Read for pleasure. Put down your electronics and read something, like a book or magazine, for pleasure.
  • Record your accomplishments. At the end of the day, write down three accomplishments or positive experiences that you’re proud of.
  • Power down your brain. Shut off your cell phone within one hour of bed. No texting or browsing the web!
  • Be Inspired. Take a picture of something that you’re inspired by. Share it on social media, or send to a close friend or family member.
  • Follow the 20/20/20 Rule. After every 20 minutes on the computer, take a break. Stand up and look at something 20 feet away, for 20 seconds.

BONUS STEPS FROM OUR SUPPORTERS

Looking for inspiration for the “your choice” days on March 11 and March 26? Check out these steps contributed by our great Guard Your Health supporters:

  • Expand your network. Check out your local Team RWB chapter for your fitness and social fix.
    Step contributed by Team Red, White & Blue
  • Immunize. Soldiers, log into AKO. Make sure you’re up-to-date on immunizations.
    Step contributed by ARNG G1 Gateway
  • Family time. Eat dinner at the table as a family—no cell phones or televisions allowed.
    Step contributed by Army Wife Network
  • Power break. Take a 20-minute walk for an instant mood-boost.
    Step contributed by Comprehensive Soldier and Family Fitness
  • Catch up. Make plans with a family member or friend you haven’t seen in a while.
    Step contributed by Give an Hour
  • Protect your hearing. When listening to music through head phones or ear buds, make sure to turn down the volume to 60 percent of the device’s max volume.
    Step contributed by the Hearing Center of Excellence
  • Commercial break. Do squats instead of watching TV ads. Do two sets of twelve squats, repeating as often as you’d like.
    Step contributed by Joint Services Support
  • Test yourself. Get a better picture of your emotional health in just two minutes. Visit afterdeployment.dcoe.mil.
    Step contributed by Military Pathways
  • Stay balanced. Eat a meal containing at least one vegetable or fruit, whole grain, and lean protein. Check the Operation Live Well Cookbook for inspiration.
    Step contributed by Operation Live Well
  • Buddy check. Call or text a buddy from your unit, just to check in.
    Step contributed by the Real Warriors Campaign
  • Reduce your intake. Calculate your daily number of cigarettes or dips, and cut it in half. For cravings, chew gum, drink water, walk, or socialize.
    Step contributed by Quit Tobacco
  • Push Yourself. Get in a plank position. Hold your plank for at least 30 seconds. Repeat 2 times.
    Step contributed by Army Deployment Health Assessment Program
  • Expand your network. Check out your local Team RWB chapter for your fitness and social fix.
    Step contributed by Team Red, White and Blue

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