Every month, the Genetic Alliance staff participates in a different Health Challenge. Some are competitive: who can walk the most this month (we all wore pedometers). And some are about general wellbeing: everyone use this month to talk to your relatives about family health history.
We want you to join in on the fun! Get those sneakers on, eat your fruits and veggies, and let the friendly competition begin. Post on our facebook wall or send us a tweet @geneticalliance to keep us posted on your progress.
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- September 2012
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Do some yoga at your desk!
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- August 2012
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Share your favorite healthy recipe with friends and family.
- July 2012
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Stay cool! It is hot, Hot HOT outside, so find the pool, the shade, the AC, and the ice-cold beverages this month.
- June 2012
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Get out of your chair!
Every hour you're at your desk, do a few minutes of stretching or simple exercises to get your blood flowing. “To implement fitness for 30 minutes [a day] is great, but what are you doing the other 15 1/ 2 hours?”
- May 2012
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In May we invited the community to join us in tracking their organization's steps. Some tips for increasing your daily steps count:
- Park your car farther than usual from the entrance to your office, the grocery store, etc. (or get off one bus/subway one stop early)
- Take a lunchtime stroll around the block.
- Get up to change the channel on the TV.
- Take the stairs instead of the elevator/escalator.
- Plan a walking meeting.
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- April 2012
- Burpees are a great total body exercise! Do one burpee on April 1st, 2 burpees on April 2nd, 3 the next day, 4 on the 4th, etc., working all the way up to 30 burpees on April 30. They do not have to be consecutive, but do the best you can!
- There are a ton of different burpee variations to suit every fitness level. Check out some of the options.
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- March 2012
- Brush your teeth at least twice a day and floss at least once a day. Not only will it keep your smile bright and white, it can even help ward off cancer.
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- February 2012
- Pledge to go meatless (at least) one day a week! It's healthy for your body AND the environment! Check out the meat eater's guide to climate change + health.
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- January 2012
- Set at least one REALISTIC resolution for a healthier you. The Washington Post has some ideas for you.
- December 2011
- Enjoy the holiday parties, but don¹t over-indulge! Weigh yourself at the beginning and end of the month to check your weight loss or gain. A few stay-slim tips:
- Eat more protein, especially in the morning. This will keep you full for longer, and you will eat less during the day.
- When you are sitting at your desk, get up every hour and stretch.
- Take home a doggie bag! You don't have to eat it all at once. Take leftovers home from restaurants and parties to save your waistline and your wallet.
- Sleep!
- November 2011
- As it gets cold, we get creative with indoor exercises. Thanks to the Washington Post for these at-the-office gems.
- October 2011
- Set a personal goal for one body part: either shrink it (lose fat) or grow it (gain muscle). Measure yourself, write down your goal, then measure again at the end of the month.
- September 2011
- Take some "me time" and help kids around the country get access to regular healthcare! Tweet your healthy habits to #checkinforcheckups or visit http://www.CheckInForCheckUps.com.
- August 2011
- Get some sun! Vitamin D is good for you. Try not to overheat, and don't forget your sunscreen, but do spend some QT outside this month.
- July 2011
- Do (at least) 100! Mix and match push-ups, sit-ups and squats to challenge your muscles and your heart rate.
- June 2011
- Sign up for Me You Health daily healthy behavior challenges – do four squats, turn off the water while you brush your teeth, etc. "We transform discoveries from health, well-being and social connection research into simple, action-oriented pursuits that encourage meaningful behavior changes."
- May 2011
- How happy are you? Participate in a happiness study being led by a team at Harvard.
- April 2011
- List as many body parts as you can that are three letters long...daily trivia keeps our minds as fit as our bodies!
- March 2011
- From The Washington Post: March is National Nutrition Month, and this year's theme is "Eat Right With Color." "Colorful foods like fruits and vegetables give you more bang for your buck," nutritionally speaking, says American Dietetic Association spokesman Jim White. The fiber and water they contain can "decrease your appetite, make you feel full, fast." White's suggestions include:
- Red: cherries, peppers, beets, tomatoes
Orange: apricots, cantaloupes, carrots, sweet potatoes
White, tan, brown: bananas, cauliflower, brown pears, mushrooms
Green: avocados, asparagus, grapes
- February 2011
- Exercise for at least 10 minutes every day! Check out MelindAerobics, created by a former Genetic Alliance intern, for lots of great exercises you can do in a short time in your own home.
- January 2011
- Who can climb the most stairs over the course of a month? Our offices are located on the fourth floor; usually we all take the elevator, but not in January!
The Genetic Alliance staff member who climbed the most stairs is Alyson Krokosky, Associate Director of Genetics Resources and Services.-
- The person from outside Genetic Alliance who climbed the most stairs is Aidan Fogarty, age 9, from Washington, DC.
*If you have a suggestion for an upcoming health challenge, let us know! Post on our facebook wall or send us a tweet @geneticalliance with your stay-healthy strategies.
2011 Monthly Health Challenges
