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Heart Healthy Challenges for

Be a Better You This year WorkCare is challenging you to set heart healthy goals to accomplish throughout the year. Whether your goals may be little achievements, long term goals, breaking unhealthy habits, or permanent changes, we want to encourage you to strive to be a better you!

Try Something New Challenge Stray away from your day-to-day routine and try a new activity! Trying new things helps the mind stay active and sharp. Sign up for a kickboxing class, invent a new healthy recipe, go rollerskating, learn a new language, take up archery lessons, try rock climbing or do something you have always wanted to do but never made the time for.

Healthy Eating Cleanse Challenge Take this healthy eating cleanse challenge and clean your palate of bad foods. For one week, limit your consumption of sweets, fast food, oily or fatty foods. You can swap the not so healthy choices for healthier ones such as fruits, whole and refined grains, leafy greens and other vegetables. Creating a pre-planned menu that consists of healthy meals and snacks will help you stick to your plan and not veer away from your goal. If you are having trouble creating a menu, you can find a list of great ideas by logging onto www.choosemyplate.gov.


Walking Challenge

The Bucket List Challenge

Challenge yourself to walk 10,000 steps a day. Studies have shown 10,000 steps (about five miles) is a healthy number to aim for to maintain a healthy lifestyle. The many benefits of walking include strengthening your bones, re-energizing your mood, improving your balance and coordination, and reducing disease and illness. To track your dayto-day progress, use a pedometer or download a mobile application. Turn it into a friendly competition by inviting coworkers, family and/or friends to see who can reach their goal first. When you are ready, take it to the next level by signing up to walk a half marathon or be brave and try a marathon!

Make a bucket list of 30 small and achievable goals geared towards healthy activities and eating habits. Include things such as, today I will drink eight cups of water, today I will eat five servings of fruits and vegetables, today I will jog one mile, or today I will get eight full hours of sleep. Check off each achievement and when you reach all your goals, reward yourself with a day at the spa or something to your liking. Turn it into a regular occurrence by making a new bucket list each month, choose to add new tasks or repeat old ones.

Beat Yourself Challenge Pick any activity of your choice, a physical or mental task, and challenge yourself to improve your skills, time, or score. Set goals and give yourself one month to get better at anything from swimming, running, dancing, writing or painting.

One Act of Kindness Challenge For one month spread joy by doing one random act of kindness a day. The Random Acts of Kindness Foundation found some of the key benefits of doing kind acts can contribute to the maintenance of good health, result in diminished effects of disease and disorders, help reduce depression, improve stress-related health problems, and promote greater happiness and positivity. Things you can do include leaving surprise thank you notes, finding opportunities to give compliments, handing flowers to nurses at a hospital or leaving a small gift for your mailman. They’ll be thankful and surprised by your unexpected act of kindness!

Quit a Bad Habit Challenge Have you always wanted to kick a bad habit of yours to the curb? Take something you want to quit such as smoking, drinking carbonated beverages, or minimizing your intake of sugars and challenge yourself to quit that bad habit! Start with small goals such as reducing the number of cigarettes you smoke in a day or spending a week without drinking soda. As you improve on your objectives, extend your challenge to three weeks, two months or even one year and aim to make a gradual but permanent healthy change for the long run!

Challenge Yourself WorkCare’s challenges are made to inspire you in finding goals that fit your personal needs, and can be modified to your own pace. We encourage you to invent your own challenges that you would like to achieve, mix it up, get creative and have fun! For more information on health and wellness programs please contact our Business Development team at (800) 455-6155 or email info@workcare.com. Visit us online at www.workcare.com


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May

W 2 9 16 23 30 June

T 1 8 15 22 29

F 2 9 16 23 30

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M 2 9 16 23 30

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800-455-6155 ∙ info@workcare.com ∙ www.workcare.com


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August

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September

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W 3 10 17 24

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F 1 8 15 22 29

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800-455-6155 ∙ info@workcare.com ∙ www.workcare.com

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WorkCare Challenges for 2014 Calendar