Challenge 21
Why 21, and what are the challenges?
Down’s syndrome is caused by the presence of an extra copy of chromosome 21. We have therefore come up with a selection of challenges for you all based on the number 21! The challenges are hugely varied, so anyone can take part, whether you are sporty, creative, or like to set yourself a challenge and have fun. Some of our challenges include sponsored activities such as 21 hour silences, exercise bike riding, or walking) or 21 days without your favourite things (chocolate, alcohol or social media), others are about things you can do for others such as 21 days of kindness or 21 days of new things.
Challenge 21 Virtual Challenge
The virtual #Challenge21 challenge is super flexible and super fun. Whoever you are, whatever type of Challenge 21 you can dream up, sign up today and once you’ve completed your personal challenge you’ll receive a special Challenge 21 medal.
That’s right, you could do ANYTHING! Why not try 21 star jumps every day for 21 days; or baking 21 cupcakes to give to 21 friends; you could even try to complete 21 keepy-uppies. There’s lots of ideas further down this page.
To sign up, click here. There’s a £21 registration fee and then you’re ready to get going.
You’ll receive a fundraising pack in the post, some great emails with heaps of information and support from our Fundraising team whenever you need it.
As soon as you let us know that you have completed your challenge (tagging us in photos on social media is very much encouraged), we will get a medal sent out for you.
And guess what? If you raise £50 while completing your Challenge 21, you’ll also receive one of our iconic DSA t-shirts. What’s not to love?
Sign up today to raise awareness and much needed funds for the DSA!
*Please note, you will receive one medal per sign up upon completion of the challenge.
Create your own challenge
Here are some of our ideas, but we’d love to hear yours too! Email events@downs-syndrome.org.uk to let us know.
Raise £21 in 21 Days
Whether you raise a £1 for every chore you do during the week, pop your coffee money in a jar for three weeks or just donate a pound of your own money a day, we’d like to ask everyone to try and raise £21 for the DSA in 21 days.
21,000 steps for Team 21
Why not challenge yourself to complete 21,000 steps on World Down Syndrome Day? Ask 21 people to sponsor you/donate £2.10 or if they’re feeling generous £21. 21,000 steps is roughly the equivalent of nearly 10 miles so if you can’t squeeze that into a day, why not spread the steps out over the week?
Take on a 21-Hour Challenge
Be it holding a 21-hour sleepover or spending 21 hours on an exercise bike, the possibilities are endless! It’s a challenge you can take on alone or in a team and relay the time; it’s totally up to you.
Run/Walk 21km in 3 Hours
21km converts to just less that half marathon distance. Why not book yourself onto one of the many half marathons in the UK (Check out http://www.runningdiary.co.uk/) or map out a 21km walk and set yourself the challenge of completing it within 3 hours?
21 in 21
This one is a big one but the challenge/fundraiser you choose can be as big or small as you like, all you have to do is plan them over 21 consecutive days!
Lots of Steps in Lots of Socks
Technically not fitting in with our ‘21’ theme but why not challenge yourself to complete your various challenges in our fantastic Lots of Socks socks.
21 Days Sober
Most people go Sober for October or take part in Dry January, all we are asking is that you give up alcohol for 21 days and get sponsored to do so. You can download our special calendar here.
Give 3 Things Up for 21 Days
Similar to the above but maybe a little tougher. We are asking you to give up three of your favourite things for 21 DAYS!! This could be crisps, chocolate, fizzy drinks, your tablet or whatever else you feel would be hard to give up. You could ask for £1 a day for every day or why not £3 a day for each of the three things you’re refraining from?! Need some inspiration and somewhere to record your progress? Download our special calendar here!
21 Days of Kindness
This one is more about sharing your kindness with others and making those around you happy for 21 days. You could choose to make tea for your colleagues for 21 days, bake cakes, carry the shopping home, anything that makes those around you happy :). Hear from Becky who completed the challenge in March 2018 here.
DSActive Challenges
Our DSActive teams are challenging you! Can you complete a 21 shot rally or do 21 keepie uppies? Perhaps you feel like you can take on one of our rigorous athletics or exercise challenges including 21 days of squats, crunches or sit ups? The challenge is set! Watch this space for a video coming soon!
Cook a Three Course Meal for 21 People
This a huge challenge in itself but for those of you who love to cook, why not challenge yourself to cook a three course meal for 21 people? Invite your friends/ family and colleagues and ask them to pay what they think the meal was worth!
21 New Things
Learn new words, new recipes, find a new hobby. Whatever it is, find and learn 21 new things and donate £1 for each.
21 Chores
Can you do your bit for charity do some chores for charity? You could opt in to do chores around the house, around the office, or perhaps take on some of your friends chores, and of course – ask for sponsorship to do so! Download our #Challenge21 chore chart here.
21 Hours Silence
Silence is golden; do your friends and family think it’s golden enough to sponsor you for it? Click here to order your fundraising pack.
21 Days of Awareness
These challenges give you a chance to talk about why you’re taking part…to tell people about Down’s syndrome and the work of the DSA.
Fitness Challenge
Why not challenge yourself with our fitness challenge? Make sure to share your progress with us on Instagram, Twitter, our Fundraising Twitter or Facebook all with #Challenge21
| Day 1: 21 Star Jumps |
Day 2: 21 Lunges |
Day 3: 21 Crunches |
| Day 4: 21 Second Plank |
Day 5: 21 Star Jumps |
Day 6: 21 Crunches |
| Day 7: 21 Second Plank |
Day 8: 21 Lunges |
Day 9: 21 Crunches |
| Day 10: 21 Star Jumps |
Day 11: 21 Second Plank |
Day 12: 21 Lunges |
| Day 13: 21 Star Jumps |
Day 14: 21 Crunches |
Day 15: 21 Second Plank |
| Day 16: 21 Lunges |
Day 17: 21 Crunches |
Day 18: 21 Second Plank |
| Day 19: 21 Star Jumps |
Day 20: 21 Lunges |
Day 21: 21 Crunches |
How to do the perfect Star Jumps:
1. Keep your head up and looking forward
2. Jump your feet apart at the same time you raise your arms above your head
3.Return to your starting position, it only counts as one repetition when you have returned to your starting position
How to do the perfect Crunches:
1.Raise your chest up towards
the sky whilst keeping your lower back on the floor
2. Don’t tuck your chin into your chest
3. Keep your feet planted on the floor
How to do the perfect Lunges:
1. Keep your knee in a straight line from your ankle (your knee should not cave inwards)
2. Keep your chest up and look forward
3. Take a stride forward, bend your back knee and keep your weight in the centre of your body
4. Return to the starting position and repeat on the other foot
How to do the perfect Plank:
1. Your body should be flat, with your hips slightly lower than your shoulders
2. Keep your upper back flat and not rounded
3. Rest on your elbows and keep your head up
4. Contract your abs and your glutes to keep your body stable, if it starts to hurt in your lower back then stop
Photo Challenge
Why not set yourself a challenge to post an image on social media everyday? Make sure to share your pictures with us on Instagram, Twitter, our Fundraising Twitter or Facebook all with #Challenge21
| Day 1: Selfie |
Day 2: Favourite Movie |
Day 3: Something That Makes You Smile |
| Day 4: Pet/Favourite Animal |
Day 5: Odd Socks |
Day 6: Something You Made |
| Day 7: Your Breakfast |
Day 8: Your Happy Place |
Day 9: Your Favourite Snack |
| Day 10: Family Or Friends |
Day 11: Throwback Thursday |
Day 12: Clouds |
| Day 13: Something You Love |
Day 14: Favourite Song |
Day 15: Baby Picture |
| Day 16: Outfit Of The Day |
Day 17: Favourite Quote |
Day 18: A bird |
| Day 19: Your Dinner |
Day 20: Favourite Book |
Day 21: Something Green |
Squat Challenge
Why not challenge yourself with our squat challenge? Make sure to share your progress with us on Instagram, Twitter, our Fundraising Twitter or Facebook all with #Challenge21
| 21 Days | 21 Squats Every Day |
How to do the perfect Squat:
1. Sit back as if you’re are about to sit in a chair
2. Keep your shins vertical and your knees tracking over your toes, don’t let your knees cave inwards towards each other
3. Keep your chest up and your head looking forward
4. You should aim to get your hips and knees level whilst squatting, but make sure you do not round your back.
21 New Things
Why not set yourself a challenge to learn a new skill everyday? Maybe try and get someone to sponsor each skill. We have come up with some suggestions, feel free to think of your own and please do let us know how you get on!
| Day 1: The Cup Song |
Day 2: The Makaton Alphabet |
Day 3: How To Make A Sock Monkey |
Day 4: How To Make Cookies/Cakes |
Day 5: How To French Plait |
| Day 6: How To Juggle |
Day 7: |
Day 8: How To Shuffle Cards |
Day 9: Lyrics To A New Song |
Day 10: A Magic Trick |
| Day 11: About A Historical Event |
Day 12: How To Knit |
Day 13: To Play A New Instrument |
Day 14: How To Make Classic Cocktails |
Day 15: Fancy Calligraphy |
| Day 16: 5 Phrases In French |
Day 17: How To Master Origami |
Day 18: How To Make Balloon Animals |
Day 19: How To Whistle |
Day 20: How To Tie A Bow Tie |
| Day 21: Memorise The Periodic Table |
Day 22: How To Play Chess |
Day 23: How To Crochet |
Day 24: A Yoga Position |
Day 25: How To Fold Shirts |
| Day 26: How To Carve A Pumpkin |
Day 27: How To Make Vegetable Decorations |
Day 28: How To Fold Napkins |
Day 29: Towel Origami |
Day 30: How To Do CPR |
| Day 31: How To Make A Campfire |
Day 32: How To Make Scotch Eggs |
Day 33: To Contour |
Day 34: How To Sew A Button |
Day 35: The Offside Rule |
Becky’s 21 Days OF Kindness
At the age of 22, I gave birth to my first child Olivia. I had a perfect pregnancy and birth. We only had 20 minutes to enjoy her the same as all new parents do, with instant love for our bundle of joy. Suddenly we were told that they thought she had a chromosome infection.
We didn’t know what this meant and was advised she had Down’s syndrome, but further tests were needed to confirm. This wasn’t what we expected! Our world turned upside down, not knowing the future we had together. We had no knowledge or understanding about Down’s syndrome.
We were referred to The Down’s Syndrome Association and given immediate support and advice. It was a roller coaster of emotions. This support was crucial, they reassured us we could be good parents. So many of our friends and family have watched our journey so far and 9 years on, she is a healthy, loving & funny little diva! (Unsure where she gets that from) Ha.
And I just wanted to say thank you to the DSA, for the help and support that they have given to me and many other families. So I asked everyone to wear some funky or odd socks on WDSD – Wednesday 21st March. I also booked a tattoo and had the T21 Lucky Few Tattoo. The tattooist had his odd socks on and only charged me £21 too. The whole day was so meaningful BUT I also challenged myself to do 21 days of kindness, for a donation!
This included many things, mucking out horses (huge fear of mine), provided a cake day at work and was on tea/coffee duties for all, I did babysitting for friends and arranged play day dates for my children and their friends during the half term period, to save others childcare costs!
It all worked out wonderfully but I was overwhelmed with how many people simply just wanted to donate, with no challenge needed. I felt like I was begging people to do their shopping, clean their homes or cars, collect friends from the pub, the list I had was endless! The support we received and the amount raised was incredible and mostly the awareness was outstanding, EVERYONE got involved. And it was a joy to watch, see and do! I am looking forward to the next challenge and raising more.
