1. Starting August 10, go on a walk, run, roll and/or bike ride. Just get moving!
  2. No need to track the number of steps. Just track the number of hours you go on a walk, run, roll and/or ride between August 10 and August 31 (these times can be combined).
  3. Submit the combined number of hours that you did any of the walk, run, roll and/or ride activities on the Submit Results page by Monday, August 31.

Regular physical activity is vital for good physical, social and emotional health. While there is a risk of injury with any type of physical activity, the benefits of staying active far outweigh the risks.

You can reduce your risk of exercise injury by:

  • wearing the right shoes
  • using the correct equipment
  • drinking water and staying hydrated
  • warming up and stretching properly
  • being aware of your surroundings – always exercise and compete in a safe and level area clear of any obstacles or items
  • maintaining social distancing rules (stay at least six feet away from others)

Stop exercising and seek medical help if you experience symptoms such as:

  • discomfort or pain
  • chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain travelling down the arm or pain between the shoulder blades
  • shortness of breath
  • a rapid or irregular heartbeat