December 2, 2018

Wellness Challenge Week 1

This post is part of our #HealthyHolidays blog series, highlighting healthy ways to celebrate and enjoy the holiday season at home, school and work. View all posts in the series here.

Welcome to Week 1 of the Healthier Generation Wellness Challenge! We’re excited you’re here!

This week is all about physical activity and movement.

At Healthier Generation, we know that exercising is one of the most important things we can do for our health. Research shows that engaging in regular physical activity can strengthen our bones and muscles, reduce our risk of disease, and improve our mental health and mood. Not to mention, exercising can be a whole lot of fun, too!

This week’s challenges are designed to remind you that with a little creativity and intention, physical activity can happen anytime and anywhere.

Remember, the rules are simple: complete as many challenges as you can before the end of the week and collect the corresponding number of points for each completed challenge. At the end of the month, tally up your points to collect your secret prize!

Are you ready to get started? Let’s go!


Week 1 Challenges

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Challenge #1: Add a Minute of Movement to Your Day (1 pt) 

Every bit of movement matters. This week, find a new way to add an extra minute of physical activity to your day. Get creative: take the stairs instead of the elevator, do 10 walking lunges en route to your next destination, or try a Fitness Break led by one of our celebrity trainers. 

Challenge #2: Play an Active Group Game (2 pts) 

Play is a form of exercise! Gather a group of students, friends, family members, or coworkers for a quick round of Four Corner Rock-Paper-Scissors or try your hand at an Obstacle Course Fitness Trail. The fun and movement will have a mood-boosting effect that will leave everyone feeling relaxed and energized! You can find more ideas for group activities in our Physical Activities Resources Hub.

Challenge #3: Strike a Pose (3pts)

Can you master each of these challenging yoga poses? Practice each one until you can hold the pose for 30 seconds. 


Challenge #4: Walk or Bike to School or Work (4 pts)

Swap the car or bus one day this week for a more active form of transportation, like walking or biking. The fresh air and extra movement will help you feel alert and energized to begin your day! Follow these steps from the National Center for Safe Routes to School to find the safest route to your destination. If walking or biking isn’t feasible, consider parking further from your destination or taking a slightly longer route on public transportation to add in a few extra steps! 

Challenge #5: Stretch Every Day (5 pts)

Regular stretching can improve your circulation and help prevent injury. Set aside 10 minutes each day this week to give your body a good s-t-r-e-t-c-h. Get started with these flexibility exercises from the American Heart Association. 

*Bonus Round* 

Earn extra points by completing one—or both—of the bonus challenges below:

Bonus Challenge #1:

Recruit a friend or family member to join the challenge (2 pts)

Bonus Challenge #2:

Show us how you’re getting active this week! Post a photo on social media with the hashtags #HGWellnessChallenge and #HealthyHolidays (3 pts)


Total Points Possible for Week 1: 20


Follow along on Facebook, Twitter, and Instagram with the hashtags #HGWellnessChallenge and #HealthyHolidays to connect with fellow Wellness Challenge participants and receive extra tips and resources all month long!