Five easy challenges to get you moving

It’s not easy to start a new fitness routine or get back to a regular workout schedule after some time off. Sometimes you need a little motivation and structure to get you going.

HealthSelectSM participants have access to a variety of online wellness resources through Well onTarget®. It includes personalized tools to support mental and physical health and wellness, including Personal Challenges. 

Well onTarget’s Personal Challenges are a great way to jump-start fitness goals. There are over 30 challenges, so participants can choose the best one to fit their wellness journey. You may also want to consider choosing one or more challenges and encourage your employees to participate as a group – virtually, of course. Challenges vary from seven to 60 days. Topics include stress, sleep, physical activity and more. 

Here are five different challenges aimed specifically at getting moving

1. Stepping Out
Goal: Take 10,000 steps, every day, for the next 30 days.
You may have heard the recommendation to walk 10,000 steps per day. How far are 10,000 steps? On average, 2,000 steps equal about a mile. So, 10,000 steps would be almost 5 miles. Participants can aim for 3,500 steps mid-morning, mid-afternoon and early evening to keep calories burning and body active by adding steps!

2. Let’s Go Core
Goal: Complete a one minute plank every day for the next two weeks.
Having a strong core can help with posture and balance. It helps protect the back from injury and makes everyday chores easier. 

3. Gotta Stretch
Goal: A five-minute stretch break every day for the next week
Stretching relaxes you and increases blood flow to muscles. It improves flexibility and range of motion. Even five minutes a day can make a big difference in how you feel. This week, give it a try.

4. Push-Ups
Goal: For the next month, add at least 10 push-ups to daily routine
Push-ups are good for the body. They engage every muscle in the body in just a short time. They build strength and burn calories. This month, pump up your routine by doing 10 push-ups each day.

5. Give Me 10
Goal: For the next month, add an extra 10 minutes to your daily workout.

If you and your employees work out five days a week, that’s 50 more minutes of healthy exercise! Walk for 10 minutes after your work out or take a refreshing 10-minute swim to cool down. No matter the exercise, every minute counts! 

To join a challenge or explore any of the other resources available in Well onTarget, participants should:

  1. Go to and click Log In in the upper right-hand corner.
  2. Log in if they have an account, or click Register Now and use their medical ID card to create an account.
  3. Once they’re logged in to Blue Access for MembersSM, click Well onTarget under “Quick Links.”

Don’t forget! It is recommended that participants consult with their primary care provider (PCP) before starting a new exercise program. They can schedule an annual check-up with their PCP to figure out their level of health, and then take the Health Assessment  in Well onTarget to receive a personal wellness report with recommended wellness goals and action steps.

If you have any questions about any of these wellness resources, contact your BCBSTX Agency Wellness Consultant.

Source: ERS Update Express (September 2020)

Fitness workout and working on laptop computer – woman multitasking remote work at home indoors lifting dumbbell weights for strength training while inside.

Categories: Benefits, News, Wellness

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