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Join Navy Morale, Welfare and Recreation in recognition of National Physical Fitness and Sports Month!

May is National Physical Fitness and Sports Month! Get out, get active, and join Navy MWR Fitness by participating in the weekly fitness challenges. Show your participation on social media by using the hashtags





Goal: The Navy MWR Fitness weekly challenges are designed to encourage the Navy community to be physically active during National Physical Fitness and Sports Month. Each challenge can be completed in one session or throughout the week based on current physical activity levels. Each challenge includes warm-up (i.e., pillar prep and movement prep) and cool-down (i.e., regeneration) recommendations. To complete the challenges, individuals can participate with or without weight/resistance. All warm-up exercises should be completed without weights.

Challenge Warm-ups: Each challenge has an associated warm-up (i.e., pillar prep and movement prep) that consists of exercises to warm-up the pillar. The pillar consists of the hips, torso and shoulder, and represents the foundational structure for all movement. Pillar prep primes these three areas and their corresponding muscles to prepare your body for the work ahead, helping to protect you from injury and enhance your performance potential during your training session. The movement preparation exercises lengthen, strengthen and stabilize the body. Movement prep consists of a series of active and dynamic stretches to help prepare you to move.

Challenge Completion Tips: As you return to regular physical activity, the Navy MWR Fitness team recommends the following tips.

  • Consider your current training and conditioning level, as well as environmental and external factors, in determining the appropriate training intensity after returning from periods of physical inactivity.
  • Take breaks. Do not sacrifice exercise form, quality over quantity or speed of completion to complete the challenge.
  • Perform the recommended warm-up or cool-down exercises for each challenge. Add any additional exercises to further assist you in completing the challenge.
  • Allow time for hydration.
  • Grab a partner and have fun!

Regeneration: After completing each challenge, a critical component is regeneration. It brings balance back to the body, helping to relieve tension and associated aches and pains while enhancing your body’s response to the training. The NOFFS regeneration exercises are available below to help relieve aches, pains, inflammation, and muscle tension while improving flexibility and tissue quality.

Disclaimer: Physical activity is not without its risks, and participation in the challenges may result in injury. As with any exercise, if at any point during the challenge you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. In addition, if you have any preexisting health conditions or physical limitations, Navy MWR recommends that you consult your physician or healthcare provider before beginning any physical activity.

Download the complete challenge guide and exercises here!

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