Practicing a few healthy habits can transform your entire life.
However, it’s not easy to incorporate new healthy habits into your day-to-day. Research shows that around 80% of people abandon healthy habits after less than a month [1]. But if you can keep them up for 30 days, you’re more likely to stick with them for life.
At Manna, we created a health challenge to help people set healthy goals and keep them in the long term, and it’s already changing lives.
The 30-day Manna Healthy Habits Challenge can help you achieve the life-changing health results you’ve been hoping for. It promotes weight loss, reduced stress, healthier eating and a better mood—and it only takes about 40 minutes per day.
That’s about 20% of the time most of us spend scrolling social media [2]. We’re starting the next challenge together this January. For the first time, everyone is invited to share their stories and progress throughout the month on our Facebook and Instagram.
Whether it’s for a New Year’s Resolution or you just feel it’s time to make a change in your life, The 30-day Manna Healthy Habits Challenge is the first step on the path to a healthier you.
Are you up to the challenge?
What is the Manna 30-Day Health Challenge?
The 30-day Manna Healthy Habits Challenge is a set of simple daily and weekly goals that encourage physical, mental and spiritual well-being.
Spending just a few minutes each day working on your goals can add up over time to major changes in your well-being.
The 30-day Manna Health Challenge is a commitment to achieving the following goals:
- 30 minutes of daily exercise
- 10 minutes of daily reading
- 1 weekly meal prep that focuses on all nutrition groups
Each goal is based on a pillar of holistic well-being: Movement, Mindfulness and Nutrition. Achieving your daily goals will help bring your body into balance. This can have many benefits, from weight loss to better sleep to feeling happier each day.
The Challenge: How to Accomplish Your Goals
Each of the three pillars (Movement, Mindfulness and Nutrition) represents a component of holistic health. By dedicating time to each pillar every day, you move closer to a state of balanced well-being.
After 30 days, most people notice a big difference in how they feel, both physically and mentally. Let’s explore the pillars and goals involved more closely.
Movement
30 minutes of daily exercise is the recommended daily movement goal.
It may not seem like much, but it can make a huge difference in your health. Studies have found that just 30 minutes of brisk walking per day can reduce all-cause mortality [3].
That means a daily walk could add years to your life. Your daily movement doesn’t need to be walking. You can spend 30 minutes doing any kind of exercise you find comfortable. Yoga, biking and going to the gym are popular options. There are also countless 30-minute exercise routines on YouTube that you can do at home and on your own time.
Mindfulness
You don’t have to be a monk to practice mindfulness.
Just 10 minutes of reading can also do the trick. Reading calms the mind and body. It encourages mindfulness and reflection, which can boost mood and improve overall health.
Research has found that reading can significantly reduce stress levels within just a few minutes of cracking open a book (or an ebook) [4]. It can also improve sleep and make your day feel more fulfilling. Reading has long-term health benefits too. A good book keeps your brain active and may reduce the risk of cognitive decline and diseases like Alzheimer’s [5].
The good news is that you can read anything you want. Fiction, history, self-help and even comics all contribute to relaxation.
Nutrition
The final goal, meal planning, is based on the pillar of nutrition. As the saying goes, you are what you eat.
So, if you plan your meals to include the nutrition you need, you can plan wellness in your daily life.
The 30-day Manna Health Challenge asks you to take just one day a week to plan one meal per day for the following seven days.
Ensure each meal contains elements from all of the essential nutrition groups: fruit, vegetables, whole grains, protein and dairy. Some examples include:
- Whole grain pasta with fresh tomato sauce and parmesan cheese, meatballs and a fruit cup
- Baked pork chops and vegetables, brown rice, watermelon and a glass of milk
- Chicken Noodle soup, bread with butter and an apple
There are loads of simple and affordable ways to build a complete meal, and you’ll feel better after eating one.
Eating one complete meal each day will help regulate digestion and manage blood sugar. It will also infuse your diet with the essential vitamins and minerals you need to maintain a strong body and a clear mind.
What about the other meals of the day?
Don’t push yourself to plan too many meals a week. Start with one per day for the first 30 days. To ensure you get enough essential nutrition, consider taking a daily multivitamin.
The Benefits of Completing the Challenge
The 30-day Manna Health Challenge is intended to transform your health. So, by the end of 30 days, you can expect to feel a transformation within yourself.
You may feel happier, more energized, more productive, or just grateful to be in your body. It brings together the necessary activities and nutrients to help you live your best life.
Regular daily exercise, even as simple as a 30-minute walk, burns calories and increases metabolism. This can yield big results when you step on the scale. It also boosts energy levels, improves heart health and strengthens muscles.
You might find that climbing stairs feels easier, or you’re less tired during the day. These changes build over time, too. Soon, you’ll feel like 30 minutes of movement is too easy. You might notice more definition in your muscles and a leaner figure.
Thanks to proper nutrition, sleep and time to relax with a book, you’ll notice improved mental clarity and emotional stability. This can make it easier to handle stressful situations without losing your cool, focus better on tasks at work and feel more patient with others.
You might find it simpler to make decisions, stay organized, or bounce back quickly from setbacks. Over time, these improvements can help you feel more confident and happier with your life.
Maybe the most valuable outcome of the challenge is the lifelong habits you’ll develop. Dedicating time to movement, mindfulness and nutrition every day creates a foundation of wellness.
By the end of 30 days, these activities will start to feel as natural as brushing your teeth. And once you notice the benefits, you won’t want to stop.
Once established, these habits will continue to improve your life long after the challenge ends.
How to Participate
Are you ready to transform your life in 30 days?
Now is your chance to commit to healthier habits and set the tone for a new year ahead. We’re kicking off The 30-day Manna Health Challenge this January, so mark your calendar and get ready.
This year, you’ll be able to participate alongside other challengers on social media, where you can hear their stories and post your own. As a community, we can support each other in achieving life-changing results.
Before the challenge begins, share your ideas and thoughts with Manna on Facebook and Instagram, and tag us to inspire others to join in.
Let’s celebrate every step toward better health together.
Your transformation starts here!
FAQ
The 30-day Manna Health Challenge is a program designed to help you build healthy habits through daily exercise, mindfulness, and balanced nutrition, transforming your overall well-being in just 30 days.
The challenge takes about 40 minutes daily—30 minutes for exercise and 10 minutes for reading—plus one weekly meal prep session for balanced nutrition.
Participants can experience weight loss, reduced stress, better sleep, improved mood, enhanced focus, and the development of lifelong healthy habits.
You can join the challenge starting this January! Follow Manna on Facebook and Instagram for updates, share your progress, and connect with a supportive community.
Sources:
- https://time.com/6243642/how-to-keep-new-years-resolutions-2/
- https://explodingtopics.com/blog/social-media-usage
- https://www.weforum.org/stories/2017/10/why-a-30-minute-walk-could-prevent-1-in-12-early-deaths/
- https://www.telegraph.co.uk/news/health/news/5070874/Reading-can-help-reduce-stress.html
- https://www.pnas.org/doi/full/10.1073/pnas.061002998
