General Info: A and H Insurance has organized a Wellness Challenge in an attempt to increase knowledge and motivation to adopt some healthier habits in our lives. It can be very easy to fall into a daily routine that bypasses necessary elements that are essential to our physical, mental, and emotional health. Our wellness team has developed a plan that shall take place over the next 14 weeks with varying tasks/activities that are meant to (re)introduce some healthy habits in our lives. The idea for this program is that every week we will introduce a new activity and that as each week passes, you’re encouraged to continue the activities of the previous weeks to form some permanent healthy habits. After trying the activities of the challenge, they can be modified to better suit your needs as necessary to allow you to incorporate them into your lives. With each weekly task, we have set a baseline goal (in number of days) that we hope everyone will be able to attain. Our baseline goal simply represents the recommended minimal number of days to complete for a wellness benefit; if you are able to complete more, that is great!
Participation: This Wellness Challenge was designed for A and H Insurance employees (on a voluntary basis), but anyone is welcome to follow along, or adapt it for use in their company. Participants will receive one point per day of completed tasks up to the set baseline goal. For example, if the baseline goal is 5 days, and you achieve all 7 days of the goal, you will only get a total of 5 points toward the overall Program Achievement Goal.
Blogs: Every week, on Fridays, we will release a blog that will outline the challenge for the upcoming week and include some miscellaneous health tips. Come back to this blog, and we will link to each week’s challenge in the table below.
| Week | Challenge | Task Description | Goal |
| 1 | Water | Drink 96 fl oz (3/4 gallon) of water per day, one gallon if possible. | 4 days |
| 2 | Walk | Walk 7,500 steps each day | 4 days |
| 3 | Sleep | Sleep a minimum of 7 hours per day. | 5 days |
| 4 | Stretching | Stretch twice a day (morning and night) for a period of 5 mins each. | 5 days |
| 5 | Fruits/Veggies | Have a bowl of fruit every morning and a healthy serving of vegetables every evening. | 5 days |
| 6 | Break a sweat with movement | Do some healthy movement activity that will break a sweat each day. | 4 days |
| 7 | Social Media Detox | No personal social media for one week. | 7 days |
| 8 | New Recipes | Try one new healthy recipe each day of the week, or one recipe you have not made in a long time. | 5 days |
| 9 | Reading | Read for a total of 45 minutes per day outside work hours. | 4 days |
| 10 | Sunlight | Be outside for a total of 1.5 hours per day during sunlight hours. | 6 days |
| 11 | Random Act of Kindness | Compliment, call an old friend/family member, send a kind text, offer help, etc. | 7 days |
| 12 | Learn something new | YouTube, forum, informative podcast. | 4 days |
| 13 | Wake up 30 mins earlier | Wake up 30 mins early each day to better prepare mentally for your day. | 4 days |
| 14 | Meditation / Gratefulness | One session of 15 mins of uninterrupted meditation per day, slow calm breathing, write down 3 different things per day that you are grateful for in your life. | 7 days |
| Start: Sunday, May 1st, 2022 | End: Saturday, August 6th, 2022 | 71 days | |
| Sunday-Saturday Structure / Newsletter release on Fridays | |||
| Program Achievement Goal: 55/71 days (77.5%) | |||
The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Please consult your physician before starting any new diet, fitness, or lifestyle changes.
