Actions for Health and Fitness Challenge

Getting and staying healthy is about forming habits that become ingrained into your daily routines, becoming permanent. The human body was designed for activity, and by exercising regularly and making smart food choices, you’ll look and feel better. Fitness is about improving nutrition, muscular and cardiorespiratory strength and endurance, and flexibility, through regular physical activity. Being in good shape can give you more energy, reduce anxiety and depression, improve self-esteem, and help you better manage stress. Learn more about each action by clicking on pictures or “read more”.

Workout1. WORKOUT
50 min. a week, minimum 5 min. per workout
Exercise for short bursts at a high intensity level (85%-100% of your maximum heart rate). Divide the 50 min. however you wish, with minimum time consisting of 5 min. per workout. read more


Target: You decide either steps or minutes, and then determine how many per week.
Walking is a gentle exercise that can ease you into a higher level of fitness and health, and is accessible to just about everybody. Walking is safe, simple and doesn’t require practice. read more

Drinking-Water3. DRINK WATER OFTEN
Target: 6 twelve ounce glasses a day
Drink at least 6 twelve ounce glasses of water every day. Most people do not get enough water during the day to sustain a healthy functioning body. read more

healthy-plate-food4. JOURNAL YOUR EATING
Target: Write down everything you eat

Evaluating what you’re actually eating can have a profound impact on your eating habits! Food is simply fuel for the body. If you put the wrong type of fuel in your car it will not run properly. read more

Man comfortably sleeping in his bed5. GET YOUR SLEEP
Target: Average 7 hours of sleep per night
Research at the University of Chicago has found that having a sleep debt wreaks havoc on your metabolism, making it easier for fat to sneak onto your body. read more

Target: 7 Every day
Processed or refined sugar is “empty” calories. It spikes blood sugar, and causes the body to feel instantly energized. Then, low energy and a craving for more sugar. read more

Target: Every day
Studies show that those who eat breakfast perform better at cognitive tests and in school, or at work. After fasting all night, your body (and brain) needs a fresh supply of glucose. read more

push-ups8. PUSH UPS
Target: Up to 100 in 5 Min. 4 days a week
Push ups are one of the basic exercises for the human body, great for your chest, defining your abs, triceps, shoulders and torso. Choose from 3 push up options. read more

jumpingrope9. JUMP ROPE
Target: 3-5 Minutes every day
Jumping rope is an extremely effective workout, working just about every muscle in the body. Your core works hard since your abs have to contract to stabilize your entire body. read more

BD1234-001.jpg10. READ A FITNESS BOOK
Target: Read every day, finish a book in 21 days
Education + Motivation x Application = Results! Increase your knowledge about how your body can work better, depending on how you exercise and eat. read more

running11. RUN
Target: You decide miles/kilometers, and how many per week
Running can be a great workout to condition your body, relieve stress, relax the mind and help you shed extra pounds. Running is also beneficial in slowing the aging process. read more

raw-food-1023x70212. EAT RAW AND/OR REAL
Target: Eat only raw and/or real food 10 of your meals per week
Natural food is “real food” and doesn’t include artificial ingredients or additives. Real food has more enzymes, vitamins, minerals, fiber, etc., useful to your body. read more

sit-ups_top-exercises-abs13. SITUPS
Target: Up to 100 in 5 Min. 4 days a week
Some people think of sit ups as an out-of-date unsophisticated exercise that is bad for you in some way. For strong abs, however, the good-old-fashioned sit up works just fine. read more

Target: Every day
Are you addicted to bad carbohydrates, eating too much bread, rolls, crackers, pasta, etc? One way to find out is to back off or eliminate those foods for a period of time. read more

15. GET TO THE GYMworking-out-at-the-gym
You decide from 1 to 7 days per week
Just because you have a gym membership doesn’t mean you get there on a regular basis. If you want to get there more consistently, this challenge action is for you! read more

cycling_ireland16. CYCLING
Target: You decide miles/kilometers, and how many per week
Cycling builds and improves muscle function, with little risk of over exercise or strain. Cycling burns approximately 300 calories per hour. read more

al_2083878b17. ALCOHOL
: Drink no alcohol 1 to 7 days a week, you decide
Alcohol can work against you and your fitness goals. Especially if you’re trying to lose or maintain weight, the calories add up fast. Alcohol tends to be stored as fat in the abdomen. read more

Target: You decide how many minutes per week
Swimming is good exercise. Swimming is a healthy activity that can be continued for a lifetime. Swimming works practically all of the muscles in the body (if you do a variety of strokes). read more

No_Smoking_-_American_Cancer_Society's_Great_American_Smoke_Out19. STOP SMOKING
: Cold Turkey – Stop smoking for 21 days

You can eat healthy and exercise, but it means less if you continue to smoke. Your health changes for the better when you quit. read more.

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