A wellness challenge is an opportunity to learn and practice a good
health practice for 30 days. Download a "Starter Kit" for each
challenge, including instructions, educational information, and a
monthly calendar to track your progress. Starter kits are "PDF" files
and require the Adobe Acrobat Reader to view them (available free from
Adobe.com).
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How to Succeed at a Wellness Challenge. Explains how a
wellness challenge works and how to make lifestyle changes.
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Be Physically Active Daily.
Learn the basics in developing a regular physical activity program.
Challenge: Get 30+ minutes of physical activity five or more days each
week.
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Walk 40
Miles This Month. Walking is the most popular form of physical
activity. Everyone can walk and it's fun when you walk in pretty
places and with friends. Covering 40 miles in one month seems like a
big challenge but it only requires a commitment of 1.5 to 2 miles per
day. You can do it! Find someone to walk with you and have fun!
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Eat More Fruits and Vegetables. Learn how fruits and vegetables
protect your health. Challenge: Eat 5-9 servings of fruits and
vegetables daily.
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Eat more whole grains. Learn about whole grains and how they
can improve your health. Challenge: Eat at least 3 servings of whole
grain breads and cereals daily.
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Get Adequate Sleep and Rest. Learn why sleep is important to
your health. Challenge: Get at least 7-8 hours of sleep daily.
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Eat Nuts and Seeds Daily. Learn
the value nuts as a healthy fat in helping prevent heart disease and
diabetes. Challenge: Eat at least one serving (1 oz) of nuts, seeds,
or nut butters daily.
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Drink Plenty of Water. Learn how drinking adequate water can
benefit your health. Challenge: Drink at least 6-8 glasses of water
daily.
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Eat Breakfast Daily. Learn the
value of eating breakfast daily for good physical health,
productivity, weight management, and increased life expectancy.
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Eat more dietary fiber. Learn the
value of dietary fiber in preventing diseases such as diabetes, colon
cancer, and heart disease. Find out how much fiber to eat and the best
dietary sources.
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Use Salt Moderately. Learn how
limiting salt (sodium) can help prevent/lower high blood pressure and
risk of heart disease and stroke. Learn what foods are highest and
which are lowest in sodium. Limit sodium intake to the new standard of
1500 mg/day.
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Be Optimistic. Learn how a
positive outlook on life can prevent disease and improve the quality
of your life. Each day record 5 positive events that took place in
your life that day.
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Get Preventive Exams and Immunizations.
One positive way to reduce the risk of serious illness is to get
regular preventive exams and immunizations as recommended for your
age. Finding health problems early allows for corrective action before
serious consequences develop. Find out what preventive tests are
recommended for you.
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Plan a Quiet Time Each Day. Find
new ways to relax and reenergize your life daily. A quiet time for
reflection, meditation, or inspiration can help you cope better and
enhance quality of life. Spend at least 15-30 minutes every day in
quiet time, time for your own self.
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Quit smoking this Month.
Review the many benefits of quitting. Make careful plans. Set a stop
date and join the 50 million plus Americans who have already stopped
smoking. Learn 10 key steps to help you be more successful in
stopping.
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Relax daily. Relaxation is the
antidote for stress. Plan on spending some time every day in a
relaxing activity. Learn effective ways to reduce stress in your life.
Learn new ways to relax.
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Run 50 miles this month. This
challenge is not for everyone, but if you are already use to regular,
vigorous physical activity this can be a good goal for you. Moderate
running is an excellent way to burn excess calories and reach a high
level of fitness. Learn ways to improve your running and develop high
fitness.
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Don't Snack Between Meals.
Grazing on snack foods throughout the day and sometimes late at night
is a common practice in America. So is obesity, dental carries, and
gastric reflux. Learning to eat well balanced meals and avoiding snack
foods between meals is a good health habit that can help prevent
obesity and other health problems.
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Do Something Special for Someone Each Day.
Do you appreciate a kind word of encouragement or assistance when
needed? We all do, don't we. Acts of kindness help others and
yourself! Learn ways to reach out and do something special for someone
each day.
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Initiate a Weight Loss Program.
Not everyone needs to lose weight but most of us do or at least learn
how to prevent weight gain. Learn what you can do to lose weight and
keep it off. A calorie controlled eating
plan with menus is available for those desiring a more
structured weight loss plan. Aim for a weight loss of 3-6 pounds this
month.
