5 Wellness Challenge Ideas — Wellness Your Way

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There’s no better time than the present to start a new healthy habit. 

Small changes can lead to big, sometimes life-altering results, and they make way for achieving even bigger lifestyle goals. It’s this premise that led USANA Health Sciences to launch their StartSomething! campaign—encouraging you to experience fun and healthy activities.

Start something simple—like taking a daily vitamin or sitting down to read a good book. Or tackle something more complex like learning a new sport. The ideas and opportunities are endless; you’re only limited by your imagination.

Knowing where to start may be a challenge—but it could be exactly the inspiration you’re looking for! 

Wellness challenges are great to embark on a new habit. Simply take 28 days to knock out these small, daily goals and you’ll reap the body benefits as you’re rewarded with a job well done. Come up with your own ideas or try one of these:
 

Step On It

One of the most common goals out there is to simply get moving. But you may not know where to start, which hobby to pick, or what to do after joining a gym. The simplest way to start is to simply walk. 

Challenge yourself to walk each day for a month and log those steps with a pedometer, smartwatch, or carrying your phone which may already come with a step counter app. Set a goal (10,000 steps a day is great) or walk for a certain time. A daily stroll is a wonderful way to benefit your whole body, enjoy the outdoors, and relax. Even 30 minutes a day of this easy activity has been shown to help strengthen bones, cardiovascular fitness, and boost muscle growth and endurance.  

To step it up a notch, consider joining a virtual race and walk each day until you hit the contest mileage. Plus, you may receive a shiny medal to display.

 

Sip Through the Day 

There’s nothing a little extra water doesn’t benefit, and one of the best ways to step up your health game is to drink more of it. 

A good rule of thumb is to drink half your weight in ounces of water. (So if you weigh 200 pounds, shoot for 100 ounces). Strive to drink this much every day, or add an extra glass of water if you’re feeling up to the challenge. 

This is a fun one because there are endless creative ways to get your daily liquids.

• Find your favorite water bottle or buy a new one in your favorite color. Take it with you wherever you go as a reminder. There are so many sizes to choose—from small 10-ounce bottles to half-gallon jugs. Whatever works for you!
• Grab a pack of reusable straws. Studies show you’re prone to drink more at once if you use a straw versus no straw.
• Add some zest to your beverage by cutting up some fruit (strawberries, lemons, limes, berries, etc.) and infusing it into your water. You can do this with a special bottle or infuse it overnight in your refrigerator. 
• Find sugar-free flavoring you can squirt directly into your water. A couple drops are enough to add the pizzazz you need!

 

Daily Vitamins

Perhaps one of the best habits to get into is taking a daily multivitamin to supplement a balanced diet.

Take them in the morning or at night. Split them up throughout the day. There are supplements for everything—eyes, heart, mood, bones, joints—pick what works for you. 

When it comes to vitamins, consistency is key. You’ll start to notice results as you keep taking them over time. While they don’t replace a good diet and exercise, they work well in tandem with other healthy habits. 

 

Become a Master Chef

Tap into your creative side and get artsy in the kitchen. No matter your cooking abilities, you can whip up something simple and delicious with the right recipe. 

In the digital age, nothing is impossible. Consult the internet experts to find a couple helpful video recipes, and grab your frying pan. For the next 28 days try any number of new meals, ingredients you haven’t tried before, and global cuisines you’ve always been curious about. Whether it’s baked, fried, grilled, or sous vide, you’re sure to find something for your palette.

But don’t take your own word for it. Invite friends and family over or hit up the neighbors to enjoy a feast with you. There’s no better way to connect with others than over a delicious meal.

 

Mind Your Head

No wellness challenge round-up is complete without touching on mental health. Your mind is a huge part of your life, and taking care of it will help everything else fall into place. 

There are so many ways to care for your brain and body:

• Meditate. Take time when you have it to sit quietly and check in with yourself. Whatever meditation looks like for you, create space to slow down and rest. 
• Read. Reading is relaxing and mentally stimulating. There’s nothing like getting lost in a new fictional world or learning about something you’ve wanted to understand more deeply. Take a walk in someone else’s shoes, whether real or fictionalized, and enjoy yourself. And if reading isn’t your thing, rent an audiobook through an app like Libby or get an Audible subscription.
• Turn off your phone. Eliminate the distraction of your screen and enjoy some time face to face. Have a phone-free family night or hit up some friends for board games. Meet with a favorite person over a cup of coffee and chat. You’re sure to come away feeling refreshed (provided you haven’t played a super competitive game of Monopoly…)

 

Wellness Your Way

However you decide to challenge yourself by making a new habit or lifestyle change, pick something you think you’ll love and do it in a way that suits you and your schedule. Wellness is not a one-size-fits-all sort of deal, so have fun and make it unique to you.