Daily Challenges
27 Day Challenge
This year we have the amazing Dr Andrew Harkin providing us with a new challenge each day during October to improve your physical and mental wellbeing. Each morning you will receive an email from Fight Parkinson's with Dr Andrew’s daily challenge and it will also be posted here to you can re-visit any of your favourite days!
We have also include a video tutorial if you need any support on how to best do each exercise.
If you don’t think that day’s challenge is for you, you are always welcome to do your own activity.
The beauty of this campaign is that it is inclusive and celebrates all abilities, choose one of our active challenges or do your own, the choice is up to you.
Day 27 - October 27
Everyone - Celebrate Your Way
You have all done such an amazing job - today you can choose your favourite challenge and repeat it today.
Thank you all for your amazing support of the Parkinson's community
Day 26 - October 26
Beginner
Meditation
Sit in silence with your eyes closed for 7 minutes. Try not to think about anything other than your breath. If a thought comes into your mind, notice it, then return your mind to your breath.
Intermediate
Meditation
Sit in silence with your eyes closed for 15 minutes. Try not to think about anything other than your breath. If a thought comes into your mind, notice it, then return your mind to your breath.
Day 25 - October 25
Push up on a bench/chair - 2 x 14 repititions - video here
Modified option - Wall push ups
Bent over rows with light dumbbells or water bottle - 2 x 22 repititions - video here
Overhead press with light dumbbells or water bottles - 2 x 17 repititions - video here
Bicep curls with light dumbbells or water bottles - 2 x 22 repititions - video here
Push ups - 3 x 17 repititions - video here
Modified option - Wall push ups
Bent over rows with dumbbells - 3 x 17 repititions - video here
Overhead press with dumbbells - 3 x 14 repititions - video here
Bicep curls with dumbbells - 3 x 17 repititions - video here
Day 24 - October 24
Glute Bridges - 2 x 14 repititions - video here
Modified option - bridges from your bed
Plank on knees - 2 x 40 seconds - video here
Modifed option - walk plank 2x30 seconds
Squats - 2 x 22 repititions - video here
Side plank on knees - 2 x 30 seconds each side - video here
Modified option - roll side to side on your bed
Glute Bridges - 2 x 22 repititions - video here
Modified option - bridges from your bed
Plank - 2 x 45 seconds - video here
Modifed option - walk plank 2x30 seconds
Lunges - 2 x 17 repitions each side - video here
Side plank - 2 x 35 seconds each side - video here
Modified option - roll side to side on your bed
Day 23 - October 23
Beginner
Cardio of your choice
Choose from the following:
- 10 minutes hula hooping
- 20 minute bike ride
- 10 minute swim
- 20 minute power walk
Intermediate
Cardio of your choice
Choose from the following:
- 15 minutes hula hooping
- 30 minute bike ride
- 20 minute swim
- 20 minute jog
Day 22 - October 22
Beginner
Breathwork and Rest
Set aside 3 minutes of your day to do the following:
- Breathe in through your nose for 4 seconds
- Hold for 7 seconds
- Exhale through your mouth for 8 seconds
- Repeat the process 9 times
Intermediate
Breathwork and Rest
Set aside 5 minutes of your day to do the following:
- Beathe in through your nose for 4 seconds
- Hold for 7 seconds
- Exhale through your mouth for 8 seconds
- Repeat this process 15 times
Day 21 - October 21
Beginner
Walk Day
Set yourself a daily steps challenge of 3000-7000 steps.
Intermediate
Walk Day
Set yourself a daily steps challenge of 10,000+ steps
Day 20 - October 20
Beginner
Dumbbell Workout
Complete this 15 minute beginner dummbell workout - click here
Modified option - chair based workout
Intermediate
Dumbbell Workout
Complete this 15 minute intermediate dummbell workout - click here
Modified option - chair based workout
Day 19 - October 19
Beginner
Mindfulness Walk
Go for a 20 minute walk in nature.
As you walk, think deeply about the following:
- 5 things you can hear (birds, leaves in the wind etc)
- 5 things you can feel (wind on your skin, air into your lungs etc)
- 5 things you can see (a dog, a type of tree etc)
Intermediate
Mindfulness Walk
Go for a 15-20 minute jog in nature.
As you jog, think deeply about the following:
- 5 things you can hear (birds, leaves in the wind etc)
- 5 things you can feel (wind on your skin, air into your lungs etc)
- 5 things you can see (a dog, a type of tree etc)
Day 18 - October 18
Beginner
Pilates Workout
15 minute beginner pilates workout - video here
Modified Option - Chair posture exercises - video here
Intermediate
Pilates Workout
15 minute intermediate pilates workout - video here
Modified Option - Chair posture exercises - video here
Day 17 - October 17
Beginner
Cardio of your choice
Choose from the following:
- 5 minutes of rowing
- 20 minute bike ride
- 10 minute swim
- 20 minute power walk
Intermediate
Cardio of your choice
Choose from the following:
- 10 minutes of skipping
- 30 minute bike ride
- 20 minute swim
- 20 minute jog
Day 16 - October 16
Push up on a bench/chair - 2 x 12 repititions - video here
Modified option - Wall push ups
Bent over rows with light dumbbells or water bottle - 2 x 20 repititions - video here
Overhead press with light dumbbells or water bottles - 2 x 15 repititions - video here
Bicep curls with light dumbbells or water bottles - 2 x 20 repititions - video here
Push ups - 3 x 15 repititions - video here
Modified option - Wall push ups
Bent over rows with dumbbells - 3 x 15 repititions - video here
Overhead press with dumbbells - 3 x 12 repititions - video here
Bicep curls with dumbbells - 3 x 15 repititions - video here
Day 15 - October 15
Beginner
Connect and Rest
Send a text message to someone close to you, or perhaps someone you haven't spoken to in a while, letting them know how much you appreciate them and how grateful you are for them.
Intermediate
Connect and Rest
Send a text message to someone close to you, or perhaps someone you haven't spoken to in a while, letting them know how much you appreciate them and how grateful you are for them.
Day 14 - October 14
Beginner
Yoga
Complete the following 10 minute beginners yoga class - Video here
Modified option - chair yoga - click here
Intermediate
Yoga
Complete the following 15 minute intermediate yoga class - Video here
Modified option - chair yoga - click here
Day 13 - October 13
Beginner
Walk Day
Set yourself a daily steps challenge of 3000-7000 steps.
Intermediate
Walk Day
Set yourself a daily steps challenge of 10,000+ steps
Day 12 - October 12
Glute Bridges - 2 x 12 repititions - video here
Modified option - bridges from your bed
Plank on knees - 2 x 35 seconds - video here
Modifed option - walk plank 2x30 seconds
Squats - 2 x 20 repititions - video here
Side plank on knees - 2 x 25 seconds each side - video here
Modified option - roll side to side on your bed
Glute Bridges - 2 x 20 repititions - video here
Modified option - bridges from your bed
Plank - 2 x 40 seconds - video here
Modifed option - walk plank 2x30 seconds
Lunges - 2 x 15 repitions each side - video here
Side plank - 2 x 30 seconds each side - video here
Modified option - roll side to side on your bed
Day 11 - October 11
Beginner
Meditation
Sit in silence with your eyes closed for 5 minutes. Try not to think about anything other than your breath. If a thought comes into your mind, notice it, then return your mind to your breath.
Intermediate
Meditation
Sit in silence with your eyes closed for 10 minutes. Try not to think about anything other than your breath. If a thought comes into your mind, notice it, then return your mind to your breath.
Day 10 - October 10
Beginner
Cardio of your choice
Choose from the following:
- 10 minute dance
- 20 minute bike ride
- 10 minute swim
- 20 minute power walk
Intermediate
Cardio of your choice
Choose from the following:
- 20 minutes of skipping
- 30 minute bike ride
- 20 minute swim
- 20 minute jog
Day 9 - October 9
Beginner
Pilates Workout
15 minute beginner pilates workout - video here
Modified Option - Chair posture exercises - video here
Intermediate
Pilates Workout
15 minute intermediate pilates workout - video here
Modified Option - Chair posture exercises - video here
Day 8 - October 8
Beginner
Connect and Rest
Send a text message to someone close to you, or perhaps someone you haven't spoken to in a while, letting them know how much you appreciate them and how grateful you are for them.
Intermediate
Connect and Rest
Send a text message to someone close to you, or perhaps someone you haven't spoken to in a while, letting them know how much you appreciate them and how grateful you are for them.
Day 7 - October 7
Beginner
Full Body Workout
Watch the video for your beginner full body workout - video here
Modified Option - Chair based full body workout - video here
Intermediate
Full Body Workout
Watch the video for your intermediate full body workout - video here
Modified Option - Chair based full body workout - video here
Day 6 - October 6
Beginner
Cardio of your choice
Choose from the following:
- 5 minutes of skipping
- 20 minute bike ride
- 10 minute swim
- 20 minute power walk
Intermediate
Cardio of your choice
Choose from the following:
- 10 minutes of skipping
- 30 minute bike ride
- 20 minute swim
- 20 minute jog
Day 5 - October 5
Beginner
Yoga
Complete the following 10 minute beginners yoga class - Video here
Modified option - chair yoga - click here
Intermediate
Yoga
Complete the following 15 minute intermediate yoga class - Video here
Modified option - chair yoga - click here
Day 4 - October 4
Beginner
Breathwork
Set aside 2 minutes of your day to do the following:
- Breathe in through your nose for 4 seconds
- Hold for 7 seconds
- Exhale through your mouth for 8 seconds
- Repeat the process 6 times
Intermediate
Breathwork
Set aisde 4 minutes of your day to do the following:
- Beathe in through your nose for 4 seconds
- Hold for 7 seconds
- Exhale through your mouth for 8 seconds
- Repeat this process 12 times
Day 3 - October 3
Push up on a bench/chair - 2 x 10 repititions - video here
Modified option - Wall push ups
Bent over rows with light dumbbells or water bottle - 2 x 15 repititions - video here
Overhead press with light dumbbells or water bottles - 2 x 12 repititions - video here
Bicep curls with light dumbbells or water bottles - 2 x 15 repititions - video here
Push ups - 2 x 15 repititions - video here
Modified option - Wall push ups
Bent over rows with dumbbells - 2 x 15 repititions - video here
Overhead press with dumbbells - 2 x 12 repititions - video here
Bicep curls with dumbbells - 2 x 15 repititions - video here
Day 2 - October 2
Beginner
Go for a 10-15 minute walk in nature.
As you walk, think deeply about the following:
- 5 things you can hear (birds, leaves in the wind etc)
- 5 things you can feel (wind on your skin, air into your lungs etc)
- 5 things you can see (a dog, a type of tree etc)
Intermediate
Go for a 10-15 minute jog in nature.
As you jog, think deeply about the following:
- 5 things you can hear (birds, leaves in the wind etc)
- 5 things you can feel (wind on your skin, air into your lungs etc)
- 5 things you can see (a dog, a type of tree etc)
Day 1 - October 1
Glute Bridges - 2 x 10 repititions - video here
Modified option - bridges from your bed
Plank on knees - 2 x 30 seconds - video here
Modifed option - walk plank 2x30 seconds
Squats - 2 x 15 repititions - video here
Side plank on knees - 2 x 20 seconds each side - video here
Modified option - roll side to side on your bed
Glute Bridges - 2 x 15 repititions - video here
Modified option - bridges from your bed
Plank - 2 x 30 seconds - video here
Modifed option - walk plank 2x30 seconds
Lunges - 2 x 12 repitions each side - video here
Side plank - 2 x 20 seconds each side - video here
Modified option - roll side to side on your bed
Get active and make a big difference
Need motivation? Let some of last year’s participants inspire you!
Everyone found their own unique way to get active and support the Parkinson's community.
Christine Anderson got active each day
Karyn Spilberg walked with friends
Dianne Ruka did pole dancing
Ian and Nicole McFarlane walked together
John Wijsma did a skateboard trick each day
