Table 2 Description of the ManUp physical activity and healthy eating challenges

Walking

1.5 hrs/week or

2.5 hrs/week or

3.5 hrs/week or

7500 steps/day

10000 steps/day

12000 steps/day

Cycling

1 hr/week or

2 hrs/week

4 hrs/week

25 km/week

or 50 km/week

or 100 km/week

Swimming

0.5 hr/week or

1 hr/week or

1.5 hrs/week or

1 km/week

2 km/week

3 km/week

Running

0.5 hr/week or

1 hr/week or

2.0 hrs/week or

5 km/week

10 km/week

20 km/week

Sport & Recreation

0.5 hr/week

1 hr/week

1.5 hrs/week

Strengthening

Set 8 exercises

Set 8 exercises

Set 8 exercises

1 x set (8–10 reps)

2 x set (8–10 reps)

3 x set (8–10 reps)

2 x/week

2 x/week

2 x/week

Healthy Eating

≥3 healthy eating goals/day

≥5 healthy eating goals/day

≥7 healthy eating goals/day