Net Health 30 Day Health Challenge
30-day health challenge to a happier and healthier you
As the challenges of COVID-19 continue during this stressful time, join us for out 30 day health challenge. Just one small step every day all month long with meditations, exercises and feel good activites to help keep you on track to a happier healthier you.
Join our 30 Day Health Challenge!
Net Health 30 Day Health Calendar
Day 1: Do a deep breathing exercise
Day 1: Do deep breathing exercise
Deep breathing may help you feel more relaxed. Try it before a meeting or after a long day. 1) Inhale through your nose. 2) Hold your breath for a count of 5. 3) Exhale through your nose.
Day 2: Support someone on the frontline or a charity of your choice
Consider donating money and basic supplies, and expressing gratitude to health professionals in your community. Donate to the WHO’s COVID-19 Solidarity Response Fund (World Health Organization). Donations go toward understanding the spread of COVID-19 and providing frontline workers with essential supplies.
Day 3: Cross an overdue item off your to-do list
Now is the time to make that doctor's appointment that is long overdue.
Day 4: Cook a healthy meal
People who frequently cook meals at home eat healthier and consume fewer calories than those who cook less, according to new Johns Hopkins Bloomberg School of Public Health research.
Day 5: Drink only water today
No soda. No wine. Just water!
Day 6: Get some vitamin D
At noon, is the best time to get your vitamin D. Go out to get some sun today!
Day 7: Donate or recycle something
Donate to Goodwill for free! 1) Get box. 2) Pack your box with any items to donate. 3) Download a USPS or UPS prepaid shipping label from GiveBackBox.com. 4) Schedule a USPS pick up or drop off to your nearest USPS.
Day 8: Do a 30-minute yoga
Decrease your stress. If you can't get to the gym, try an online yoga class.
Day 9: Watch a silly video/movie
Make it a relaxing and silly night. Watch a silly movie.
Day 10: Plan a virtual night in with friends
Try a virtual game or virtual movie with friends. Create a watch party link to share with your friends via Netflix or Amazon Prime.
Day 11: Ask a friend or colleague for help
Ask for assistance if you need some. It isn't easy, but it is necessary if you want to be as effective and productive.
Day 12: Try meditating for 10 minutes
Try using an app like Headspace. Meditation can help you sleep better. We all can use more sleep.
Day 13: Join a Walk Challenge
Join our 8 Day Net Health Walking Challenge on World Walking it is free! If you are attending the AAOHN 2021 National Conference join our Walk Challenge.
Day 14: Go for a walk at lunch
The Journal of Occupational Health Psychology found that taking a 15-minute walk during a lunch break provides employees with better focus and less fatigue during later in the day.
Day 15: Do a 30 min walk
You don't need to do your 30 minutes all at once. If you only have a short break, walk for few shorter bursts.
Day 16: Do a hill or stair walk
Try using the stairs. Adding in changes in incline, like hills, will help increase the intensity.
Day 17: Do a 60 min walk
You can do it! Try a longer walk today.
Day 18: Walk in a new location
Have a particular place you walk every day? Simply changing the direction or location will provide much-needed variation to keep your body challenged.
Day 19: Go for a walk at sunset
Catch these sunset views. Share your photos.
Day 20: Do a 20 min interval walk. 5 mins fast/ 5 mins slow
Break up your walking routine. A few faster steps can make a big difference.
Day 21: Go for a walk at sunrise
Catch these sunrise views. Share your photos.
Day 22: Signup for the COVID-19 vaccine
The VaccineFinder website can help you find information about providers who offer COVID-19 vaccines.
Day 23: Do something to help your colleges or employees
Make life easier and or safer for a friend or someone at work.
Day 24: Just dance
It's great for your mind and body. Go ahead... sing too.
Day 25: FaceTime a family member
Seeing a family member will make you happy and vice-versa.
Day 26: Talk or write down a feel-good moment that happened today
What are you grateful for today?
Day 27: Schedule something to look forward to after COVID
Post something on the fridge to look forward to after COVID
Day 28: Go to bed 30 minutes earlier
Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good quality sleep on a regular schedule so you feel rested when you wake up.
Day 29: Set a mini goal
Eating on time? Going to sleep earlier?
Day 30: Adopt a new habit
What have you stuck to the last 30 days? What was your favorite activity?
an make your favorite activities a regular, lifelong thing.