The challenge is to complete 50 squats a day throughout November. 
 
Whether you’re already active, getting back into exercise or trying something completely new, you can take part in whatever way works best for you. You might complete all 50 at once, split them into smaller sets throughout the day or adapt the exercise to suit your ability. 
 
You can also adjust the challenge if you need to. The most important thing is finding a way to take part that feels achievable and enjoyable for you.

It’s free to take part in 50 Squats a Day in November and signing up is easy, just click here to get started.
 
Once you’ve registered, you’ll receive your own fundraising page, which you can personalise with your story, photos and updates. 
 
You can then share your fundraising page with friends, family and colleagues and ask them to sponsor your challenge. 
 
Throughout November, complete your 50 squats each day and keep your supporters updated on how you’re getting on.

As this is your personal challenge, you can adapt it in whatever way works best for you. 
 
You might decide to complete fewer or more than 50 squats a day, split them into smaller sets, use an adapted version of a squat or complete your challenge over a slightly different timeframe. 
 
You don’t need to let us know if you make changes, although it’s a good idea to update your fundraising page so your supporters know what you’re aiming for.

There are lots of different ways to adapt a squat, so you can choose a version that suits your fitness level, experience and ability. 
 
You could try using a chair for support, reducing the depth of your squat or using another variation that feels comfortable for you. You can also reduce the number you complete or build in additional rest days if you need to. 
 
We’d encourage everyone to listen to their body and take part in a way that feels manageable. If you have any concerns about whether the challenge is suitable for you, please speak to a healthcare professional before getting started.

You can split your 50 squats throughout the day in whatever way suits you. 
 
You might complete five sets of 10, two sets of 25 or smaller sets spread across the day. It’s completely up to you how you reach your daily total, so find a routine that fits around you and your day.

You’ll be able to use your challenge tracker to keep a record of your daily squats and see how you’re progressing throughout November. 
 
You can also post regular updates on your fundraising page and social media channels so your friends and family can follow your challenge and cheer you on.

There is no minimum fundraising target for 50 Squats a day in November, and we’d simply encourage you to raise as much as you can. 
 
Your fundraising page will be set up with a suggested target of £225 although you can change this at any time and set a goal that feels right for you. 
 
Every pound you raise will help Great Ormond Street Hospital Charity support seriously ill children and their families.

When you sign up to 50 Squats a Day in November, you’ll receive your own fundraising page to share with friends, family and colleagues. 
 
You can personalise your page with your story, photos and updates, and use it to keep everyone following your progress throughout the challenge. 
 
You’ll also be able to access your challenge resources through your fundraising dashboard.

You can fundraise offline as well as through your online fundraising page. 
 
A sponsorship form will be available within the Resources section of your fundraising dashboard if you’d like to collect cash donations. 
 
You can pay your offline donations onto your fundraising page, donate through the GOSH Charity website or call us on 020 3841 3131. If you call us, please mention that your fundraising is for 50 Squats a Day in November.

We can arrange for your fundraising to be allocated to an existing Brighter Future Fund, Team GOSH Fund or corporate partnership. 
 
Please email us at virtualevents@gosh.org and the team can help make sure your fundraising goes to the right place.

We can arrange for your fundraising to be allocated to an existing Brighter Future Fund, Team GOSH Fund or corporate partnership. 
 
Please email us at virtualevents@gosh.org and the team can help make sure your fundraising goes to the right place.

The money you raise will help support seriously ill children from across the UK who are treated at Great Ormond Street Hospital. 
 
Fundraising for GOSH Charity helps fund pioneering research into life-changing treatments, state-of-the-art medical equipment, support services for children and their families, and improvements to the hospital environment. 
 
Together, your support helps give seriously ill children the best chance and the best childhood possible.

You should receive a welcome email shortly after registering for 50 Squats a Day in November. 
 
If you haven’t received it, please check your junk or spam folder first, as emails can occasionally end up there. 
 
If you still can’t find it, please email us at virtualevents@gosh.org with your full name and the team can look into it for you.

Your T-shirt will be sent to the address you provided when you registered. 
 
T-shirts are sent out on Mondays and Wednesdays between 7 October and 19 November.
 
During particularly busy periods, deliveries can sometimes take a little longer than expected, so please allow enough time for your T-shirt to arrive.

If your T-shirt hasn’t arrived, please allow 7 working days from the date it was despatched. 
 
Occasionally deliveries can take a little longer than expected, particularly during busy postal periods. 
 
If it still hasn’t arrived after this time, email us at virtualevents@gosh.org with your full name and the team can look into it for you.