30-Day Health Habits Challenge for Overall Well-being
Improve your physical, emotional, social, financial, and community health with this 30-day challenge. Focus on activities like exercise, healthy eating, gratitude, social connections, financial planning, and community involvement to enhance your well-being. Set daily and weekly goals in each area and track your progress for a healthier lifestyle.
Download Presentation
Please find below an Image/Link to download the presentation.
The content on the website is provided AS IS for your information and personal use only. It may not be sold, licensed, or shared on other websites without obtaining consent from the author. Download presentation by click this link. If you encounter any issues during the download, it is possible that the publisher has removed the file from their server.
E N D
Presentation Transcript
30-DAY HEALTH HABITS CHALLENGE This challenge is to help you focus on health habits that will improve your overall health and well-being and in turn improve the health of the community around you. The goal is to achieve as many of the goals daily and weekly as possible and track your progress along the way. Week 1 is your baseline. After that, decide on goals to help you achieve the challenge through the remaining 30 days. What areas of health does this challenge include? Physical, Emotional, Social, Financial, Community
HEALTH HABITS PHYSICAL Activity HHS recommends 150 minutes a week of cardio and 2 days of strength each week. Can you get this in? Nutrition Can you improve your eating habits? Each day can you include a serving of fresh fruit or produce to each meal? EMOTIONAL Positivity Every day take a moment for gratitude, what three things are you grateful for today? Support If you feel stress or anxious be sure you connect with your support system be a therapist, family or friend SOCIAL Make some time each day to connect with a friend or family member a 5-minute phone call, a handwritten letter or a video chat with friends FINANCIAL Focus on your finances create a budget, balance your budget, create a savings plan for emergency funds, create a debt payoff plan each week COMMUNITY Find ways you can support your community every day wash your hands regularly, practice social distancing, say hello to a neighbor, donate to a charity
HEALTH HABIT IDEAS PHYSICAL EMOTIONAL SOCIAL FINANCIAL COMMUNITY Aerobic 150 minutes per week Daily gratitude Video chat Create a budget Assist at nursing home Strength 2 days per week Meditation Wave to a stranger Balance checkbook Wash hands Fruit or vegetable every meal Read Write a letter to a friend Check retirement allocation Social distance Pushups 100 per week Daily affirmation Reach out to a family member Talk to a financial advisor Donate to charity (money or time) Body squats 100 per week Bed by 8:30 pm Connect with a long-lost friend Save $1 a day Pick up litter Plank 30 minutes per week 8 hours of sleep Call a friend Invest in an emergency fund Send a care package Walk 3 miles daily Garden Join a meet-up group Pay down credit card Donate to food bank 8+ cups (64 oz) of water daily Daily journal Watch a movie with a friend Pay down student loan Help at food bank 7,500 steps daily No social media Organize or join a book club Pay down car loan Cough in your elbow Take a cooking class Dance to music Give a compliment Invest in a 529 college fund Sneeze in your elbow No candy Laugh Smile at a stranger Check your auto- payments Donate old clothes No soda Learn a new skill Organize or join a walking group Find unused subscriptions Walk or run for a cause Take medication daily Paint or color Review actual vs. planned spend Community vegetable garden Breakfast daily Pet time Meet with a CPA Reduce caffeine Talk to a therapist Check your credit card rates No smoking/vaping Work on a puzzle Confirm beneficiaries
EXAMPLE WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 HABIT RECAP Activity Minutes 35 30 60 15 30 45 215 Physical Fruit/veggie at every meal 5 days Daily gratitude (3 min) Emotional 7 days Connect with support Complete Call a family member 4 days Social Call a friend 3 days Financial Create a budget Complete $1 into savings 7 days Community Community activity Complete Wash your hands 7 days 35-minute dog walk, balanced checkbook Two days of good eating! Feeling fresh Talked with my grandmot her we had some good laughs Right back on the healthy fruits, didn t take to many days away Took a rest day for the body and had a great call with my sister Felt Daily gratitude is really paying off, good positive start to my day Solid first week, Continue to hit my 150 exercise goal, get in 6 instead of 5 days of fruits/veg and work on sticking to my budget. Daily Journal motivated today! Pros: What went well Tomorrow: meditate in the morning I think I want to hand write a few letters to family & friends Need to decide what I can do for the communit y this week Allowed myself to indulge after that long run Cons: What can be improved Felt a little lost today, tomorrow write daily agenda Working in my budget is hard, stick with it
WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 HABIT RECAP Physical Emotional Social Financial Community Daily Journal Pros: What went well Cons: What can be improved
WEEK 2 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 HABIT RECAP Physical Emotional Social Financial Community Daily Journal Pros: What went well Cons: What can be improved
WEEK 3 DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 HABIT RECAP Physical Emotional Social Financial Community Daily Journal Pros: What went well Cons: What can be improved
WEEK 4 DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28 HABIT RECAP Physical Emotional Social Financial Community Daily Journal Pros: What went well Cons: What can be improved
FINAL WEEK DAY 29 DAY 30 RECAP What did you learn about yourself? HABIT Physical Emotional Social Financial Community Congratulations on completing your 30-day health habit challenge! Daily Journal Take a look back and see all that you accomplished. You may not have been perfect, but no one is. All we can do is continue to try to be the best version of ourselves and you achieved that over the past 30 days. Pros: What went well Cons: What can be improved Pat yourself on the back and set some new goals!
