CONSISTENCY
Small wins every week
20 minutes a day is enough to build momentum. The goal is consistency — not perfection.
WELLBEING
FITNESS • TEAMWORK
CHALLENGES
Sports & Wellbeing
Sports on GENZGATE is about movement, confidence, teamwork, and mental balance — not pressure. Start simple and grow with your community.
Core Pillars
Universal foundations that fit every culture.
MENTAL HEALTH
Movement for a calmer mind
Sport supports sleep, mood, and stress management — built here in a safe, inclusive way.
TEAMWORK
Confidence through community
Learn leadership, discipline, and collaboration through team sports and group challenges.
Weekly Challenges
No equipment required. Adjust to your level.
STEPS
10K Steps (or your level)
Start at 4K–6K. Increase gradually. Track with your phone.
STRENGTH
20-Minute Strength
Squats + push-ups + plank + lunges. 3 days/week is enough.
RESET
Mind Reset Week
Sleep better + breathing + less doom scrolling. Calm wins.
Starter Program (7 days)
Repeat it for 4 weeks — simple and effective.
Example plan:
Mon
Walk 20 min + stretch (5 min).
Tue
Strength 20 min (basic bodyweight).
Wed
Skill day: practice a sport move.
Thu
Recovery: light walk + breathing 3–5 min.
Fri
Walk 25 min + light strength 10 min.
Sat
Outdoor activity: park/hike/bike/team sport.
Sun
Rest + plan next week.
Healthy Habits
Small habits that improve mood and performance.
Checklist:
• Sleep 7–9 hours (or improve by 30 minutes each week).
• Hydration: 2–3 glasses before noon.
• Warm-up 3–5 minutes before exercise.
• Stretch 3 minutes after exercise.
• Less screen time 30 minutes before sleep.
• Track weekly: steps, workouts, mood, sleep.
• Hydration: 2–3 glasses before noon.
• Warm-up 3–5 minutes before exercise.
• Stretch 3 minutes after exercise.
• Less screen time 30 minutes before sleep.
• Track weekly: steps, workouts, mood, sleep.