Health challenges have been quite popular as new fitness fads get created every day. The idea of a wellness challenge is to motivate individuals to incorporate healthy habits into their routine for a set amount of days. While results vary for everyone, these wellness challenges do make a person’s life a lot healthier even if it’s doing something as simple as walking a mile a day. Not only do wellness challenges promote healthy, lasting habits, but they also maximize work satisfaction and improve one’s interpersonal relationships. These challenges can be done alone or at work with colleagues.

Mindfulness Meditation Challenge

Everyone can benefit psychologically and spiritually from adding meditation to their daily routine. The hustle and bustle of life can make it hard to get grounded as there seems to be a constant rush to get things done. Having a meditation challenge in the workplace will benefit every employee and make the work environment much calmer. More specifically, mindfulness meditation is solely based on helping a person to be more present instead of letting their thoughts run away with them.

The average person has around 60,000 thoughts per day, and some of these thoughts are recurring. A person may stress about work, bills, family troubles, etc. These underlying stresses can have adverse physiological effects on one’s body through tense muscles and awful migraines. Luckily, adopting mindfulness meditation can reduce this stress, alleviate any anxieties, and help one concentrate better on their tasks.

A person should find a quiet and comfortable place to sit and close their eyes. Thoughts will naturally invade the mind. However, a person should refocus awareness to their slow and deep breathing. Feelings should not be judged, as this will reinforce them. Simply observe and let go. This exercise can be done at work for 10-30 minutes or wherever one pleases.

Plank Challenge

Planks were a part of a quite popular challenge known as the superman challenge. Planks are super useful for toning the midsection and back as several muscle groups are engaged simultaneously. First, one should get in the push-up position, but only put their forearms on the ground instead of their hands. Next, it is essential to squeeze the glutes and abs while in this position. A straight horizontal line should be created from head to toe. Hold this position for 30 seconds.

Drink Water

Some people would be surprised to find out that they are not consuming enough water throughout the day. It is usually recommended for the average person to drink eight glasses. However, one should drink half their body weight in ounces. The benefits of staying hydrated include more energy, hydrated skin, clear skin, and overall better mental performance.