Take a Hint Health Challenge

Encourage Lifelong Healthy Habits in Seven Weeks

Your employees are most productive at work when they feel their best. That’s why we created the Take a Hint Health Challenge. It’s a fun wellness campaign designed to motivate your employees to make simple, healthy changes. We provide you with all the tools and resources you need to get started and roll it out.

Challenge Promotional Materials

Customize your companies Healthie Selfie Challenge by creating a hashtag using the name of your company and Healthie Challenge. For example, #[CompanyName]HealthieChallenge. It’s a fun way to keep track of how engaged your employees are with the challenge and each other.

Download Promotional Poster

Download and print this 11x17 poster and hang it in your workplace to promote the challenge.

Download Interactive Tracker

Share this tracker with your employees so they can check off hints as they complete them each week.

Email Campaign

Use the first email to introduce the challenge to your employees. Then keep them engaged with weekly email updates. To learn how to customize and send out the emails below, download step-by-step instructions.

Library of Hints

Check out each of the hints, week by week, to see what they’re all about.

Reduce sodium. Cut back your salt intake to less than 2,300 milligrams a day (about 1 teaspoon of salt), or cut even more if your doctor recommends it.  Learn More

Be the change. Help your family learn healthy lifelong habits today. Help someone you love join in and commit to try one hint today and be each other's champion.

Find out what your ideal body mass index (BMI) range is. Being underweight or overweight can put you at risk for certain diseases. If your BMI isn’t in the ideal range, talk to your doctor about making a safe plan to get it there. 

Eat 5-7 ounces of grains each day. Make sure that half of these are whole grains like quinoa and brown rice. They're a good source of fiber. Learn more.

Catch up on some Zs. Unplug before you sleep and pass on late-night drinks or large meals. Adults require about 7-8 hours of sleep per day.

Reduce cholesterol risks. Make an appointment to have your cholesterol checked this week. Eat foods low in fat and high in fiber, maintain a healthy weight and exercise regularly.

Pile on the good stuff. For each meal, make half of your plate vegetables and fruits packed with color. Take an apple, banana or carrots with you for easy on-the-go snacks. Learn more

Limit your screen time. Unplug for your meals and talk to each other! Limit recreational screen time to two hours a day

Relax, have fun working out, eat foods low in sodium and rich in potassium. See your doctor for a blood pressure screening. And if you have high blood pressure, talk about how to keep your blood pressure within a healthy range.

Put your best foot forward. Walking can be easy and fun. Try speed walking for at least 10 minutes, three times a day to sneak 30 minutes of exercise into your day without even realizing it.

Let go and relax. When you feel stressed, do whatever helps you to relax. Take breaths that are slow and deep and that fill your abdomen, not just your chest. Learn more.

Soap and water are your best defense against food-related illnesses. To keep germs from spreading, wash your hands throughout the day, especially before and after handling food. Learn more.

Choose your cover. Wear sunscreen, hats, sunglasses, and seek shade. Use sunscreen that protects against UVA and UVB rays, and has a SPF of at least 15. Learn more.

Get a workout buddy. Exercise is a great stress reliever. Ask a friend, neighbor or family member to join you in the Take a Hint Health Challenge for a little extra fun.

Be proactive about self-care and don't wait to get sick. Ask your doctor how you and your family can stay well. Schedule a yearly visit with your primary care doctor, if you haven't yet. Ask your doctor about screening tests you may need. Learn more.

Ban sugary sweets -- substitute healthy treats. Swap out your candy bowl for a trail mix bowl. Fill the bowl with healthy snacks, such as fresh or dried fruit, low-fat trail mix and air-popped popcorn. 

Hand over the cellphone. Give up your mobile devices (other than for important calls) for a day and night. Focus on your thoughts and plan time for yourself.

Make lifestyle changes you enjoy. Move more this week and make it a goal to have your blood sugar checked soon, if you haven't already. Learn more.

You don't have to be a bodybuilder or bulk up. Simple resistance exercises of 8-12 repetitions, performed twice a week, can help strengthen your muscles. Learn more.

Let your imagination run wild. Write a poem, draw, make a music video or go out for a “photo walk. Challenge your mind and brain with a fun activity that makes you happy.

Stay smoke-free or kick the nicotine habit. Smoking can increase your chances of getting lung disease, cancer and heart disease. Get determined and seek more tools to quit. Learn more.

Optional Challenge Add-ons


You can help boost participation in the challenge by rewarding your employees for their success. For example, create a raffle with prizes.

Social Media

Create a hashtag using the name of your company and the challenge. For example, #CompanyXHintChallenge. It’s a great way to keep track of how the challenge is going with your employees.


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