Dining Wellness Challenge

Welcome to the Dining Wellness Challenge!

Click to visit the Spanish Website.

Click the month to view the challenge:

• January
• February

February: Move More

The challenge: Increase your physical activity by 10% every week.

The goal: Work up to getting at least 150 minutes of physical activity a week, and work up to getting two days a week of muscle strengthening activity.

Take a picture of the bingo card and cross tasks off as you go!

Move more this month

Physical activity is important for keeping your body healthy and strong, but it includes much more than going to the gym or doing intense workouts. In fact, all activity counts! Whether it’s walking, gardening, or playing with your kids, all movement helps improve your health.

We should aim to get 150 minutes each week of moderate-intensity activity, like brisk walking. This can help protect against chronic diseases, improve mood, and boost energy levels. It’s best to start slow and gradually increase your activity by 10% each week to avoid injury and give your body time to adjust.

Before making big changes to your physical activity routine, remember to check in with your doctor to make sure it’s safe for you. Let’s get moving!

Activity Intensity Levels

If you are starting to add physical activity into your days, start out at a lower intensity level and add more intensity as you progress.

Low intensity: You can talk without any effort.
Moderate intensity: You can talk, but not sing.
Vigorous intensity: You can say a few words at a time before needing to take another breath.

Click for more information on habit tracking.

January: Improve Nutrition

Welcome to the Dining Wellness Challenge!

As we kick off the new year, it’s a great opportunity to adopt healthy habits that can make a real difference. That’s why we’re introducing the Dining Wellness Challenge—a simple, flexible way to start the year with a focus on becoming your strongest, healthiest, and happiest self.

This challenge is designed to help you make small, positive changes to your routine, whether it’s getting more active, eating better, or prioritizing your well-being. It’s entirely self-guided, so you can choose the habits that work best for you.

Join us in sharing your journey, finding inspiration, and supporting each other. Together, we can build a community that helps us all thrive in 2025.

Track your healthy habits

Habit tracking can be a helpful tool to measure your progress when starting new habits. They can help you visualize when what you are doing is working or give you some insight when you might want to make modifications to your current routine.

A habit tracker might be something as simple as checking off boxes on your calendar on a Google Sheet (make a copy and fill the sheet in with your own habit goals), or it can even be an app that you download on your phone.

If you would like to try tacking for yourself, consider trying out the options below.

Google Sheets
If you have an account with Google, you can make a copy of this Sheet and save it in your Google Drive. From there, you can add as many habits that you want and track them by checking off the boxes on the days you complete them. You can add more check boxes by going to Insert > Checkbox.

Habit tracking apps
Tangerine (free version available on Apple App Store, Spanish version available)

HabitNow (free version available on Google Play, Spanish version available)