Health topics

Weekly wellness challenges to improve your health

Published: September 26, 2014

Last Updated: September 18, 2024

Silhouette of a person with arms outstretched against a sunset over the ocean

Summary

Boost your well-being with weekly wellness challenges. Try mindful eating, walking meetings, healthy food swaps, interval training, and stress management for a happier, healthier you.

Try a new wellness challenge each week or a few times a month to improve your health without getting overwhelmed.

Eat mindfully. For the next week, stash your mobile phone in your purse, pocket or drawer while you are eating. When you ditch the distracting devices, you can actually focus on savoring your food and enjoying your mealtime companions.
Fight sitting disease. Fight sedentary habits by turning one meeting into a walking meeting this week. Let movement spark fresh ideas. Too much sitting negatively impacts the body’s metabolic system and may increase your risk of heart disease, type 2 diabetes and certain cancers (breast and colon).
Make simple, healthy food swaps. You don’t have to sacrifice the foods you love to be healthier. Try swapping a few of your usual staples for a healthier option.
Exercise smarter, not longer. Want to burn more calories without spending extra time at the gym? It sounds too good to be true, but interval training’s benefits are well-proven.
Improve your mental health. Uncontrolled stress can cause serious health issues, including high blood pressure, heart disease risk, weakened immunity, and sleep problems.
Expand your palate. This week, your challenge is to try a few new foods you haven’t eaten before, like these superfoods.
Eat your veggies. It is recommended that adult women consume 2.5 cups of vegetables every day. Adult men should consume 3 cups of vegetables each day. Try these tips to eat more vegetables every day.
Enjoy nature’s candy. It is recommended that adult women consume 1.5 cups of fruit every day. Adult men should consume 2 cups of fruit each day.
Measure your waistline. Did you know carrying most fat around your waist, raises health risk versus hips and thighs?
Renew your exercise motivation. Who doesn’t want to look and feel good, have more energy, and be happier and healthier? But despite all the benefits of exercise, it can still be difficult to get started and stick to a routine. Try these tips to get motivated to exercise.
Keep a food journal. Keep a food journal to better understand your eating habits and reduce mindless snacking.
Downsize your dinnerware. Try using a smaller plate—like an 8-inch plate—to help manage portion sizes. Try using an 8-inch dinner plate or salad plate instead of the normal 10-inch size and see if this trick works for you.
Sit up straight. Keeping good posture will not only strengthen your core, but will also add a small extra calorie burn because you're working slightly harder to maintain the position.
Start resistance training. Start resistance training to build muscle, support bone density, improve balance, and reduce pain. It can also boost mood and help with long-term weight management.
Go nuts. Replace a less-than-healthy crunchy treat like chips, crackers or pretzels with heart-healthy nuts. Nuts are a great source of healthy fats, protein, antioxidants, and fiber. Plus, they’re easily portable, have anti-inflammatory properties and satisfy your hunger.
Start a stretching routine. Start a short stretching routine to improve flexibility, ease tension, and support balance and posture.
Adopt the gratitude attitude. Count your blessings and not your burdens. A recent study found that people who view gratitude as a lasting trait tend to have better health than those who don’t.
Choose healthier fats. Contrary to popular belief, you do not have to cut out dietary fat to lose weight. Healthy fats are an important part of a balanced diet—and, in moderation, can support heart health.
Spice up your meals. Herbs and spices can transform healthy but bland foods from so-so to amazing – without any extra fat or calories.
Practice deep breathing for relaxation and stress relief. Try these yoga breathing techniques to get started.
Stay hydrated. Are you drinking enough water each day? Try these tips to prevent dehydration.
Take time for something you enjoy. Go for a walk with your family, cook a healthy meal or read the book that’s been on your nightstand for months. You deserve time to recharge!
Get a massage. Whether it’s a quick shoulder rub from a loved one or a spa indulgence, massages decrease pain and tension, improve blood flow and increase your sense of well-being.
Take a 20-minute walk three times this week. Simply walk 10 minutes away from your house, then turn around and walk 10 minutes back. Or take a few laps around your office complex during lunch. Short walks are a great way to get moving without disrupting your busy schedule.
Cut back on salt. Your heart will thank you! For just one week, resist the urge to salt your food when cooking or at the table. Instead, use fresh herbs, spices and citrus juice for a pop of flavor. After seven days, you may realize your meals didn’t need much salt in the first place.
Strengthen your core. Strengthen your core to protect your back, improve posture, and boost balance. It also makes everyday activities easier. This core-toning routine with get you started.
Go meatless! Swap meat for a vegetarian protein source in a few meals this week. Quinoa, black beans or lentils with rice, Greek yogurt, tempeh and eggs are all good sources of protein.
Get your beauty rest! This week, aim for 7 to 9 hours of sleep each night. Crunched for time? Try going to bed 30 minutes earlier than usual each night and gradually work up to 7 hours a night. Getting enough rest promotes weight loss, reduces stress levels, improves your memory and decreases inflammation in the body.
Enjoy tea time. Brew a cup of tea – preferably green – at least three times this week. Tea has numerous health benefits, from fighting cancer-causing free radicals to promoting weight loss.
Practice meditation. Sit quietly for at least 5 minutes and focus on a single positive thought or on your breath. Meditation can quiet a busy mind and reduce stress. It may also help with medical conditions that are worsened by stress.
Exercise your brain and keep your mind sharp. This week, try something new—read a different genre, use a brainteaser app, learn a new language, or switch hands for daily tasks.
Be a label lover. This week, take time to read the nutrition labels on the food you consume. In addition to calories, pay attention to fat, sugar, sodium and nutrients – all play a role in your body’s health.
De-clutter your schedule. De-clutter your schedule to reduce overwhelm. Too much on your plate can impact both physical and emotional well-being. Feel free to say no to unnecessary requests and delegate if possible. When you free up your schedule from unimportant tasks, you have time for what truly matters.
Improve your “heart” health. Show your care this week—help with a chore, pay it forward, or volunteer. Brightening someone else’s day can do wonders for your own mood and stress level.
Be a good food influence. Try out a few healthy appetizer recipes, then bring your favorite to your next holiday gathering. Party dishes are usually loaded with extra calories, fat and salt, but with so many delicious, nutritious recipes online, you’re bound to find an option that will still wow your friends and family.
Snack smarter. This week, pack healthy snacks to eat during the day. Eating a small snack (less than 200 calories) twice a day keeps your metabolism and blood sugar levels steady. You’ll be less tempted by unhealthy snacks at the office, and you can save your calories for a weekly indulgence, like a slice of homemade pie at a party.
Start a new fitness tradition. Start a fun fitness routine—take a walk after dinner, have a dance party, or play an active game with family and friends. Family bonding + calorie burning = a win for everyone!
Make a resolution you can keep. Set a realistic goal, like losing five pounds in two months or cooking three healthy meals a week. By focusing on small, manageable goals, you set yourself up for success. As the year progresses, you can take on even bigger challenges.
Take your health in your hands. Wash your hands thoroughly with soap and water for 15 seconds after using the restroom and before eating – every time. Good hand hygiene helps prevent the spread of serious illnesses, like the flu and diarrhea.
Be present. In our busy lives, we forget to slow down and experience the simple pleasures of food and activity. Eat slowly and experience the flavors, textures, sights and smells. Notice when you feel hungry or comfortably full. When you exercise, appreciate the sensations and feelings of the present moment and your surroundings. Being grounded in the present moment helps you relax and connect to your body, mind, and spirit.
Rebound from setbacks. Your eating and exercise habits do not need to be perfect. It’s normal to have slip-ups. Your reaction to the setback is key to maintaining your long-term success.