Small Change: Walk or run for 20 minutes at least 3 days this week and add in a cross-training activity on 1 day

Topic Progress:

What is cross-training?

Cross-training is doing a different physical activity or exercise than the one(s) you normally do.

Why cross-train?  

Depending on your primary activity or sport, cross-training is an opportunity to add activities that help you build strength and flexibility. Changing up your exercise routine allows you to use different muscle groups or keep it interesting.

You may also notice faster recovery from injury or less injuries all together.  Why?  Doing different activities allows you to rest one set of muscles while working another.  This is particularly helpful when you’ve injured yourself and need to allow the muscle tissue to repair.

How do I start?

Step 1:  Choose a new activity.  What would you like to try?  Talk to a friend or your current workout buddy to get ideas or check out some of ours.

  • If you are a member of a gym, ask about group classes.
  • Ask a trainer for some recommendations.
  • Consider playing sports that you always wanted to try.
  • Ideas for cross-training: swimming, cycling, hiking, stair stepping, or rowing.

Step 2:  Do the activity!  We make it sound easy, but we get it - trying something new can be challenging.  Remember - if it’s your first time, you aren’t going to be a pro, right?  Get a friend to join you for support, be ready to mess up, and just have fun.  If you go solo, you may meet a new friend in the process! Don’t forget to schedule it in for the week.


  1. Plan your cross-training activity this week


  1. Watson, Stephanie (2016, November 21). Cross Training. Retrieved from