Ready-made challenges you can join solo or invite friends, family, and colleagues to try.
This challenge pairs movement with a habit you already have. Every time you finish a cup of coffee or tea, walk at least one hundred steps before sitting back down. In a typical day with two or three hot drinks, that adds roughly five to eight minutes of walking without scheduling extra time.
Habit stacking — attaching a new behaviour to an existing one — can make this challenge easier for beginners. You do not need to remember a separate walking appointment; the coffee cup itself becomes the trigger. Some members find that after a couple of weeks, the walk becomes part of their routine, like rinsing a mug after use.
One hundred steps is roughly one minute of walking for most adults. You can count manually, use your phone's step tracker, or walk to a landmark — the letterbox, the end of the driveway, or once around the kitchen island twice. Adapt the distance if needed; fifty steps still counts as participation.
A one-week commitment to start each day with intentional movement.
Five to ten minutes around your block or garden before checking your phone. Notice the light, the air temperature, and how your body feels after sleeping. No pace requirements — ambling is perfectly fine.
Five minutes of gentle stretching: shoulder rolls, side bends, forward fold, and neck tilts. Do this standing beside your bed or on a mat. Focus on slow breathing rather than deep flexibility.
Pick whichever morning activity felt best during the week and repeat it. Some members alternate walk days and stretch days permanently after completing the seven-day cycle.
Choose one evening per week to walk part or all of your route home instead of driving or taking public transport. Get off the bus one stop early. Park ten minutes from your house. Walk the full distance if it is realistic. The point is to integrate walking into an existing commute rather than adding a separate outing.
Members in suburban Porirua and Wellington find this challenge reveals footpaths and shortcuts they never noticed from a car window. Evening light in summer makes this particularly pleasant, while winter participants often choose Wednesday — midweek motivation when weekends still feel distant.
Start with a distance that feels achievable on tired days. Even five minutes of extra walking compounds over months into a meaningful change in weekly activity levels. Pair with a podcast or music if silence feels uncomfortable at first.
One minute of activity each waking hour — simple, short, and surprisingly effective.
Extended sitting is common in office and remote work environments. This challenge asks you to move for one minute at the top of each hour during your working day. Set a recurring phone alarm or use a browser reminder. When it chimes, stand up and choose one action: ten squats, twenty marching steps, a thirty-second plank against your desk, or a shoulder stretch sequence.
The goal is to break up long sitting periods with brief activity. You are not trying to fit in a workout — you are interrupting stillness regularly. Over an eight-hour workday, eight one-minute breaks add up to meaningful movement without requiring a gym visit.
Keep a list of your favourite hourly actions on a sticky note near your screen. Rotate through them to avoid boredom. Many members find the hourly chime becomes a welcome mental reset, not just a physical one.
Once a week, schedule a shared walk with a club member, neighbour, or family member. Pick a consistent day — Saturday morning or Thursday after work — and a route you both enjoy. Conversation makes the time pass quickly, and the social commitment reduces the likelihood of skipping.
Alternate who chooses the route each week to keep things fresh. Parks, coastal paths, and neighbourhood streets all work. Aim for twenty to forty minutes at a comfortable pace where you can still talk without gasping.
Find Walking PartnersLarger shared goals for Saturday and Sunday — join the community for these popular events.
A community-wide step target for Saturday or Sunday. Break it into chunks: morning walk, afternoon errands on foot, evening stroll. Members share route suggestions and park recommendations across New Zealand. Use any step counter — phone, watch, or pedometer.
During your walk, photograph one moment of nature: a tree, flower, bird, or sunset. Share the image in the community gallery with a sentence about where you walked. This challenge encourages noticing your surroundings rather than rushing through routes.
On the last weekend of each month, members walk a slightly longer route than usual — forty to sixty minutes. It marks progress through the month and creates a recurring event to anticipate. All paces and distances welcome with modifications.