Move for at least 30 minutes every day for 7 days. Anything counts.
Consistency is built through streaks. The research on habit formation shows that doing something every day — even imperfectly — is more effective at creating lasting behavior change than doing it well several times a week. Seven days is long enough to feel the momentum, short enough to feel achievable. The goal isn't peak performance. It's showing up.
Anything that gets your heart rate up and lasts at least 30 minutes counts. Skate session, swim, bike ride, walk, hike, bodyweight workout, shooting hoops — all of it counts. The rules are simple: 30 minutes, every day, for 7 days. Track it each day. If you miss a day, start again from day one. That's not punishment — it's how streaks work.