Congratulations! You’ve made it to the final week and on your way to completing the 2026 Get Movin’ Challenge! 7,000 steps a day are a breeze, and you might be hitting way more daily, without even thinking about it.

Don’t forget to submit your results here by April 2 for your chance to win some prizes.

Now that the challenge is almost done, what’s next?

Instead of going back to ‘normal’ consider building a simple, sustainable rhythm.

Option 1: 3-2 Formula

• Three days a week: 7,000+ steps
• Two days a week: Strength training (20-30 minutes)

Simple, straightforward and you’ll continue with some habits you’re probably already doing.

Option 2: Keep the steps, add some structure

• Do 1-2 workouts a week, either at home at one of our fitness centres 
• Go for one higher intensity walk per week (1 minute brisk pace, 1 minute regular pace, repeat 5-10 times)
• Join a Fitness Class or add some extra movement. Now that it’s getting warm outside, go for a bike ride or build a 5-10 minute route near home and go for a walk or jog.
  • Still too slushy or cold? Check out our indoor track at NDC in the South Gym

Option 3: Make it Social

Movement sticks when it’s shared.

• Walking meetings
• Lunchtime campus loops with colleagues or classmates
• A weekly ‘gym buddy’ time. Bring a friend to the gym and workout together or join a fitness class together

Why sustainability matters

Research shows long-term health benefits come from consistency over time – not short bursts of motivation.

Combining aerobic movement (like walking), and muscle-strength activity at least 2x a week supports heart health, bone health, metabolic health, and overall quality of life.

The goal was never just 7,000 steps. It was about building habits and momentum.

If you felt like it was getting easier each day or each week, that means you were building strength and your overall fitness level was improving – so keep it going!

Final week goals:

• Finish strong
• Choose one habit to carry forward (eg. longer routes throughout campus, walking meetings)
• Consider adding 1-2 structured workouts weekly

You’re on your way to completing the challenge and improve your health even with a busy schedule. Keep that habit and keep building!

Sources:

https://www.heartandstroke.ca/-/media/pdf-files/healthy-living/csep_guidelines_handbook.pdf?rev=-1 – CSEP Physical Activity Guidelines

https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-adults-18-64-years.html – Canadian Government Physical Activity Tips

https://www.cdc.gov/physical-activity-basics/guidelines/adults.html – CDC Adult Activity and Overview