5 30-day challenge ideas for you to try this October

Pick just one to focus on for the month.

1. 30-days of 30 minutes of exercise
   This is one of the most popular challenges on the Challenge Accepted app because it’s so flexible. You decide the exercise you do each day, this can be anything from going for a walk, swim or cleaning the house. And you make the rules — so if you decide if you do a 40-minute workout one day then you can do a 20-minute workout the next. Tailor it to a pattern that works for you. Tip: try starting the challenge with a friend, you can call each other on your daily walk and check in on how one another is getting on.
2. 30-day stretching challenge
   Try stretching for 5 minutes every day for 30 days. You don’t have to follow a particular routine, though if you would like a bit of guidance there are loads of short guides to try on YouTube including Yoga With Adrienne. Tip: set a reminder for first thing in the morning or before bed so there are fewer distractions. You can set a reminder from within the app by tapping the bell icon from the top of any challenge — and you can change or cancel your reminder at any time.
3. 30-day reading challenge
   Challenge yourself to carve out at least 20 minutes a day for reading. If you read for longer then great! Use this as a goal to try to create a more regular reading habit.
4. 30-day drinking more water challenge
   The 30 days of drinking more water challenge is one of the most popular challenges on Challenge Accepted. All you need to do is set a reminder and add in how many glasses of water you have each day. Aim for between 4–6 glasses if you can. You can add notes to each day with how you’re feeling or exactly how many glasses of water you’ve had.
5. 30-day squat challenge
   One of the best things about this challenge is it doesn’t take too much time out of your day, you can even do it whilst doing something else — such as waiting for the kettle to boil for your cup of tea! Before you start this challenge, look up the best form to hold whilst doing a squat as it’s important to take care of your knees!

All of the above challenges are available to start anytime on the Challenge Accepted app.

We’d love to hear any requests or challenge ideas for other 30-day challenges for people to take part in on the Challenge Accepted app. Challenge ideas can be submitted on Challenge Accepted by going to Profile > Settings > Improve the app > Submit a challenge idea.

Challenge Accepted — keep going and stay motivated with all your challenges

About Challenge Accepted

Challenge Accepted is a free motivation app helping people discover and complete challenges. People can start loads of challenges including:

• 30-day fitness challenges
• Wellbeing challenges
• Reading challenges
• and even movie watchlists!

People can create their own challenge in the app too.

Download the Challenge Accepted app for free on the Apple App Store and Google Play Store.