Implementing major changes into your daily routine to achieve wellness goals can feel overwhelming and complicated. We created this 7-day wellness challenge to help you discover your path to improved wellness by implementing small, achievable daily habits to incorporate into your daily life to help you build a foundation for lasting success in achieving wellness goals.
Small, consistent changes such as practicing mindfulness or prioritizing time outdoors can reduce stress and enhance a sense of relaxation. Time spent improving strength, balance and flexibility can improve independence, and prioritizing nutritious meals to fuel your body can enhance both physical and mental well-being.
Mobility limitations may present challenges, but they are not the factor that decides what’s possible for your overall well-being and health. By committing to this challenge and remaining consistent, you have the potential to improve your overall wellness and quality of life. Embrace this journey and make it yours!
How to Complete the Challenge:
For each day of the challenge, you will complete an exercise, nutrition and self-care component. Each component has numerous resource links to help you complete it. Simply choose the activity you are most interested in out of the resources provided and complete each daily component for the seven days of the challenge. These small changes can turn into healthy daily habits to help you improve your wellness – just one small change at a time!
Important Considerations:
- Talk to your doctor: Before starting any new exercise program, it’s essential to check with your doctor or physical therapist, especially if you have any health conditions.
- Listen to your body: Don’t overdo it. It’s okay to modify or skip exercises as needed.
- Focus on consistency: Even small amounts of movement and mindfulness can make a difference over time.
- Make it enjoyable: Choose activities that you like and that you can manage in your daily routine.
- Modify exercises: Modify exercises as needed to match your skill level and equipment. availability. Many exercises can be done sitting or with support.
- Seek support: Identify someone who can encourage you and keep you accountable for your goals.
Day 1: Kickoff to Wellness
Exercise
Dedicate some time to gentle stretching today. Include neck, arms and legs, always honoring your body’s limits.
Stretching is an important part of overall wellness because it improves flexibility, reduces stiffness and maintains joint function. Regular stretching improves blood flow to muscles, which can reduce pain and improve range of movement.[4]
Stretching Resources:
Let’s Stretch! 8 Minute Workout
4 Bed or Floor Stretches to Improve Shoulder & Back Mobility | Reduce Upper Body Stiffness
Nutrition
Create one S.M.A.R.T. nutrition goal you can implement this week. A healthy lifestyle is achieved by making manageable healthy choices each day that become daily habits. Developing S.M.A.R.T. goals is an effective way to create healthy habits that can last a lifetime.
Specific
Measurable
Attainable
Relevant
Time Framed
Regular Goal: Eat healthy food
S.M.A.R.T. Goal: 1. Eat one serving of vegetables with each meal for 7 days. 2. Replace sugar-filled beverages with water or sugar-free options for 7 days.
Self-Care
Dedicate some time to practice mindfulness or meditation. Find a peaceful spot, close your eyes and connect with your breath.
Self-care practices can boost our mood, improve productivity and increase our resilience in handling challenging circumstances.
Mindfulness Resources:
How to Create a Safe Space to Practice Mindful Meditation
Cultivating Your Inner Smile Guided Meditation
Guided Meditation for Chronic Fatigue Relief
Stress Relief and Goal Setting Guided Meditation
Day 2: Building Strength
Exercise
Complete a strength workout using resistance bands.
Resistance bands offer a convenient way for individuals with mobility limitations to build strength. They provide a low-impact alternative to traditional weights, which allows individuals to perform adapted strength training. The bands easily adjust to provide different levels of resistance and can be used both seated and standing. Resistance bands can also be taken on the go, allowing for convenience and accessibility. Resistance band training enhances muscle strength while also increasing joint stability and flexibility, allowing for all-around functional independence and confidence in daily activities.[1]
Resistance Band Strength Building Resources:
Using Exercise Bands to have a Better and More Inclusive Workout
8 Minute Workout: Resistance Band
Full-Body Strength Training with Resistance Bands | Good for Beginners & Older Adults
Resistance Band Lat Pull Down for Wheelchair Users | Back Strength Made Easy!
Nutrition
Prepare a delicious smoothie that includes fruit, greens and a protein source.
Smoothies are a great way to pack in nutritious foods in a way that feels like a treat.
Smoothie Recipes:
Support Eye Health with our Nutrient-Packed Smoothie Recipe
Boost Your Energy Naturally with the Sunshine Smoothie
Try this Pumpkin Smoothie as a Healthy Alternative to Thanksgiving Dessert!
Easy Post-Workout Smoothie: Avocado, Protein & Spinach
This Smoothie Fights Heart Disease Like No Other!
Self-Care
Immerse yourself in a hobby or activity that brings you joy, whether it’s painting, reading, listening to music or gardening. Cherish this time for yourself.
Self-Care Activity Resources:
A Guide to Adapted Gardening Tools
Arts & Leisure Activities and Why They are Important for Your Health
Navigating Life with MS: The Therapeutic Power of Sailing
Day 3: Core Focus
Exercise
Strengthen your core with seated or lying down exercises.
The core muscles are a group of muscles located in the trunk and hip areas that work to stabilize a person’s spine and pelvis. Improving core strength offers numerous benefits, including spinal stabilization, enhanced movement efficiency, reduced injury risk and improved overall function. The following exercises can be adjusted to suit individual abilities, enabling safe participation and boosting confidence in physical activities.[8]
Core Exercise Resources:
15 Minute Adaptive Core Workout
15 Minute Pilates Ball Chair Workout
Nutrition
Start your day with a healthy, protein-rich breakfast to nourish your body and keep you feeling full for longer.
Protein-Rich Breakfast Ideas/Recipes:
Exploring Breakfast and Weight: What Really Matters
Our Top 3 HEALTHY High Protein Breakfast Recipes!
Start your day with a healthy, high-protein breakfast. Here’s how.
Self-Care
Spend time outdoors enjoying the fresh air, even if it’s just a moment of tranquility sitting outside or a short, gentle stroll.
Spending time outdoors can be a game-changer, providing both physical and mental health benefits. Time spent enjoying nature’s beauty can help reduce stress and anxiety, providing a calming effect that restores balance and clarity. The fresh air and natural light can improve mood and energy levels, while physical activities such as adapted sports, gardening and any movement promote fitness and overall well-being. Additionally, spending time outdoors can foster a deeper connection to the environment, encouraging mindfulness and a sense of gratitude, which in turn enhances one’s mental and emotional resilience.[9]
Outdoor Activity Resources:
Bringing Nature to You and the Benefits of Being Outdoors
Health Benefits of Being Outdoors for People with Disabilities
Outdoor Physical Activity Resources for People with Disabilities
Day 4: Balance and Coordination
Exercise
Strengthen your balance and coordination with targeted exercises, performed either seated or standing as needed.
Strengthening balance and coordination improves stability and confidence in movement, ultimately reducing the risk of falls, which can lead to injuries and decreased independence. Better coordination produces smoother and more efficient movements, making daily activities easier to perform.
Balance and Coordination Resources:
Use it to improve it: improving your balance with Allard USA
Balance Training for Fall Prevention: Part 1
Balance Training for Fall Prevention: Part 2
Master Single Leg Dynamic Balance with this Exercise
Discover Inclusive Active Aging: Balance (Audio Description)
Nutrition
Prepare a balanced meal with lean protein, whole grains and vegetables
Fueling our bodies with proper nutrition is necessary for overall wellness. Eating a balanced meal includes lean protein, whole grains and a variety of vegetables. Lean proteins provide the body with the essential amino acids for muscle repair and immune function. Whole grains supply sustained energy and vital nutrients such as fiber, which aids digestion. Vegetables are rich in vitamins, minerals and antioxidants that support overall health and help prevent chronic diseases. When we desire to eat to live, rather than live to eat, we prioritize providing our body with the nutrients that help us function optimally and achieve and maintain improved health.
Balanced Meal Recipes/Tips:
Meals for One: Nutrition for Older Adults
Self-Care
Practice relaxation techniques such as deep breathing or guided imagery for 15 minutes.
Relaxation practices such as deep breathing, meditation and gentle yoga promote a sense of calm, helping to reduce stress and anxiety. Practicing relaxation can enhance focus and productivity. These techniques can lead to improved sleep quality, lower blood pressure and a more balanced overall sense of life. [5]
Top Breathing Exercises for Stress Relief & Mental Health Improvements
Mindful: A Meditation Series (Stretch and Release- Imaginative Guided Meditation)
Day 5: Cardio Focus
Exercise
Complete an adapted cardio workout to get your heart pumping and your body moving!
Cardio activity provides many benefits to support overall health and well-being. Regular cardiovascular exercise strengthens the heart and lungs, improving circulation and oxygen delivery throughout the body. This type of exercise can help manage weight, lower the risk of chronic diseases like diabetes and hypertension, and improve mental health by releasing endorphins that elevate mood. Cardio exercises can improve endurance and stamina, making daily tasks feel more manageable. Overall, incorporating consistent intervals of cardio activity into your routine promotes a healthier lifestyle.[2]
20-Minute Shadow Boxing HIIT Workout
Exercising from Home: Strength & Cardio
The Best 15 Minute Workout to Burn Calories (with modifications!)
I FIT Tips: Wheelchair Burpees
Nutrition
Create a healthy snack to enjoy between meals to help you avoid choosing a less healthy option.
Snacks for When You’re On The Go
NutriLab: Edamame Hummus with Mango Salsa
Self-Care
Journal your feelings and reflections throughout the challenge. Celebrate both your triumphs and challenges in this journey.
Writing down your thoughts and feelings can clarify your experiences. This can help with managing complicated emotions. Journaling also provides a safe way to express feelings, which can help reduce stress and anxiety. Furthermore, reflecting on daily experiences fosters self-awareness, which helps identify patterns of behavior and uncover external triggers. Over time, keeping a journal can lead to a deeper understanding of one’s thoughts and feelings as well as improve emotional regulation and overall mental well-being.
Day 6: Flexibility and Mobility
Exercise
Dedicate 20 minutes or less to enhance flexibility and mobility, improve circulation and boost overall well-being.
Flexibility and mobility workouts offer numerous benefits that enhance overall physical health. These workouts help increase joint range of motion, which lowers the chance of injury during other activities. Improved flexibility can also improve posture and alignment, reducing tension and discomfort in daily movements. In addition to physical benefits, flexibility and mobility routines can also encourage relaxation and mental clarity, making them an important part of any wellness routine.[7]
Flexibility/Mobility Workouts:
Reduce Physical Stress with this 18 Minute Chair Workout for Flexibility
Melt Away Physical Stress with this 12 Minute Full Body Floor Mobility Routine
Low-Intensity Wake-Up Exercise with John Reams
Nutrition
Create a nutritious salad filled with colorful vegetables and a protein source, such as beans or chicken.
Salads that contain a variety of fresh vegetables are rich in essential vitamins, minerals and antioxidants, which support overall health. The high fiber content from leafy greens and other vegetables promotes digestive health and keeps you feeling full longer, which can aid in weight management. Incorporating salads into meals allows for creativity by experimenting with different flavors and ingredients while nourishing your body with low-calorie, nutrient-dense options. Get creative and try new combinations until you find one you love!
Adding More Greens Into Your Day
Self-Care
Prioritize getting 7-9 hours of sleep to optimize physical and mental recovery. Make sure to note any positive changes you may feel from being well-rested.
Getting enough sleep and rest is essential for overall well-being. It supports the immune system, aids in muscle repair and helps to regulate hormones. Quality sleep also improves cognitive function, boosting memory, focus and decision-making skills. A well-rested mind handles stress better and maintains emotional balance. Prioritizing sleep enhances productivity and contributes to a more positive outlook on life. It is vital for both mental and physical wellness.[6]
Day 7: Reflection and Celebration
Exercise
Enjoy a holistic workout of your choice—seated yoga or soothing stretches. Celebrate your body and progress!
Engaging in a holistic workout that integrates physical activity with mental and emotional wellness enrichment improves not only physical health but also mental clarity and emotional balance, promoting holistic wellness. Engaging in a holistic workout often leads to increased energy, reduced stress and improved focus. A holistic workout encourages a connection to one’s body, fostering self-awareness and promoting healthier lifestyle choices. Having a balanced wellness approach often leads to a continuous journey of wellness.
Inclusive Yoga: A Practice for Individuals with a Spinal Cord Injury
Nutrition
Prepare a healthy dessert recipe to inspire creativity and celebrate your efforts throughout the week.
Creating and indulging in a healthy dessert is a great way to satisfy your sweet tooth and nourish your body at the same time. The use of natural ingredients, such as fruits, nuts and whole grains, provides the body with essential vitamins, minerals and fiber. Healthy desserts usually have less added sugar and unhealthy fats, making them a more nutritious option. Making healthy desserts at home also inspires creativity with a variety of ingredients. Choosing to create healthier options of the desserts you love can help satisfy a sweet craving while continuing on your wellness journey. That is something worth celebrating!
Self-Care
Reflect on your journey by honoring your achievements. Consider sharing your wellness challenge journey with a family member or friend as a source of inspiration.
Reflecting on your wellness journey is important for personal growth and understanding. Take note of the progress you’ve made, areas for improvement and celebrate your achievements, no matter how small. Reflecting on your journey strengthens positive habits and clarifies which strategies work best for you. It can also deepen your connection to your goals, ensuring they match your values and desires. Taking the time to reflect on your experiences increases self-awareness and motivates you to continue prioritizing your well-being. Be proud of what you have achieved. Work on areas that need improvement and create a plan to keep you motivated on your continued wellness journey.
Challenge Complete!
Congratulations on finishing your seven-day wellness challenge! This is just the start of an exciting journey toward a healthier and more balanced life. Remember, every small step you take adds up over time and leads to a big change. Embrace the habits you’ve developed over the past week and continue to work on them. Stay curious, set new goals and celebrate your progress along the way. Your commitment to your well-being is a strong investment in yourself. Keep going; you’ve got this!
References:
[1] Cleveland Clinic. (2022, May 4). How Effective Are Resistance Bands for Strength Training. https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training
[2] Cleveland Clinic. (2023, May 9). The (Many) Benefits of a Cardio Workout . https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout
[3] Desserts. recipes.heart.org. (n.d.). https://recipes.heart.org/en/collections/courses/desserts?page=2
[4] Mayo Foundation for Medical Education and Research. (2023, November 18). Stretching: Focus on Flexibility. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
[5] Mayo Foundation for Medical Education and Research. (2024, January 24). Relaxation techniques: Try these steps to lower stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
[6] Office of Disease Prevention and Health Promotion . (n.d.). Get enough sleep. MyHealthfinder. https://odphp.health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
[7] Robinson, L., & Segal, J. (2025, January 16). How to exercise with limited mobility. HelpGuide.org. https://www.helpguide.org/wellness/fitness/chair-exercises-and-limited-mobility-fitness
[8] The real-world benefits of strengthening your core. Harvard Health. (2012, January 24). https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
[9] UC Davis Health. (2023, May 3). 3 ways getting outside into nature helps improve your health: Cultivating health. health. https://health.ucdavis.edu/blog/cultivating-health/3-ways-getting-outside-into-nature-helps-improve-your-health/2023/05#:~:text=Additionally%2C%20you%20may%20find%20that,also%20have%20benefits%20for%20children.