{"id":19181,"date":"2026-07-29T09:58:53","date_gmt":"2026-07-29T09:58:53","guid":{"rendered":"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/?p=19181"},"modified":"2026-07-29T10:01:38","modified_gmt":"2026-07-29T10:01:38","slug":"healthy-habits-challenge","status":"publish","type":"post","link":"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/weight-loss\/healthy-habits\/healthy-habits-challenge\/","title":{"rendered":"The Healthy Habits Challenge"},"content":{"rendered":"\n

Show me the challenge<\/em><\/strong><\/a><\/p>\n\n\n\n

With summer already upon us, many people are looking to get outside and enjoy the good weather. If you are aiming to lose weight over the summer, this is the perfect time to start building momentum with small, sustainable changes.<\/p>\n\n\n\n

Our weight loss medications work best when they\u2019re paired with supportive habits – balanced nutrition, regular movement, good sleep, and stress management. But getting started can be daunting. That\u2019s why we aren\u2019t asking our readers to join the gym and immediately sign up for a 5k marathon! Rather, we want to help you build healthy habits in a realistic way.<\/p>\n\n\n\n

What\u2019s the most important aspect of losing weight and staying healthy? Is it the latest supplement trend that claims to burn fat while you sleep? Maybe it\u2019s ensuring you don\u2019t eat solid foods on nights of a full moon?<\/a> Is it grapefruit? Kale? I remember something about chia seeds\u2026<\/p>\n\n\n\n

No, of course not. The real key to healthy and maintainable weight management is a lot less glamorous – it\u2019s consistency<\/em>.<\/p>\n\n\n\n

Habit Forming<\/h2>\n\n\n\n

Think of all the habits you already have. When you pick up food from the shop, you probably know most of what you\u2019ll pick up before you enter the store. I even walk the exact same path<\/em> every time I walk into my local supermarket.<\/p>\n\n\n\n

Habits like these aren\u2019t the result of one decision. They are formed over time, with repetition, and become second nature. Research shows that it can take up to 66 days to form a habit<\/a>, but the truth is it will vary from person to person.<\/p>\n\n\n\n

But you can form positive habits through repetition and consistency. That\u2019s why we have created the Healthy Habit Challenge.<\/p>\n\n\n\n

This challenge is designed to get you moving and to help create these good habits, and to establish a health mindset. Over the course of 8 weeks<\/strong>, we will get started with movement techniques and build upon them to get us moving and active.

And I do mean we<\/em> – I will also be taking part in this challenge! As a Content Writer, I have a very<\/em> sedentary job, and a brush with Long Covid means I have definitely not been as active since the pandemic. When this idea was presented to the team, I leapt at the chance to have some accountability in my exercise routine.<\/p>\n\n\n\n

So, let\u2019s see what awaits us!<\/p>\n\n\n\n

Healthy Habits – Laying foundation challenge<\/h2>\n\n\n\n

The following challenge is designed to set the core of your healthy mindset. In an ideal world, we would hit the gym for an hour 5 days a week. But, life tends to get in the way! <\/p>\n\n\n\n

Often, when people get the motivation to make change, they give it everything they have. Then, they either burn out quickly or hit a speedbump and everything stops with a promise to pick it up again later (I belong to that second group more often than I would like to admit!).

This challenge aims to build up slowly, making it easier to get started and stick to it. The first few weeks are relatively simple – things you can slide into even a busy daily schedule, with minimal effort.<\/p>\n\n\n\n

By the time you complete the 8 weeks, you\u2019ll find it easier to make time for these tasks, and we should start to feel the benefit from them. No matter the level you step your healthy habits up to, you will have built a strong foundation, keeping the engine warm when life gets in the way!<\/p>\n\n\n\n

So let\u2019s start nice and steady, and build the foundation of our healthy habits.<\/p>\n\n\n\n

Note that each of these weeks build upon the next – even by Week 8, you will still be doing some of the items from Week 1! Only replace an item if the amount changes. Otherwise, add each new week to your new arsenal of tricks.<\/em><\/p>\n\n\n\n

The Challenge<\/h2>\n\n\n\n

WEEK 1-2: FOUNDATION<\/strong><\/p>\n\n\n\n

Pillar<\/strong><\/td>Habit<\/strong><\/td><\/tr>
Sleep<\/td>Minimum 7 hours, every night<\/td><\/tr>
Hydration<\/td>1 glass of water before each meal (breakfast, lunch, dinner)<\/td><\/tr>
Mental health<\/td>3-5 min box breathing (4 sec in, 4 sec hold, 4 sec out, 4 sec hold)<\/td><\/tr>
Nutrition<\/td>Mindful Eating: eat slowly, no phone\/screen during meals<\/td><\/tr>
Movement<\/td>10 min daily walk (ideally brisk)<\/td><\/tr>
Strength<\/td>30 air squats – anytime, any way (1×30, 2×15, 5×6 etc) that works for you<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

This week is the simplest, and focuses more on your overall wellbeing than getting active. You might even find you already do some of these things! A good night\u2019s sleep, staying hydrated and paying more attention to your own mental health are all the building blocks of a better you.

Air squats (quick form tips)<\/strong>: keep your chest up, push hips back as if sitting into a chair, and keep your knees tracking in line with your toes. Go only as low as feels comfortable, and stop if you feel sharp pain.<\/p>\n\n\n\n

WEEK 3-4: BUILDING<\/strong><\/p>\n\n\n\n

Pillar<\/strong><\/td>Habit<\/strong><\/td><\/tr>
Sleep<\/td>7+ hours, every night + consistent wake time (\u00b130 min), 7 days a week<\/td><\/tr>
Hydration<\/td>Water before meals + 2 more glasses across the day (aim 6-8 total)<\/td><\/tr>
Mental health<\/td>Box breathing + 2 min journaling (like a gratitude note)<\/td><\/tr>
Nutrition<\/td>Eat slowly, no screens + protein first on the plate<\/td><\/tr>
Movement<\/td>Walk extended to 15-20 min daily<\/td><\/tr>
Strength<\/td>30 air squats + 20 incline push-ups (wall, counter or even stairs)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Over these two weeks, we will be building upon what you have started, adding in some extra work.<\/p>\n\n\n\n


Incline push-ups (how to):<\/strong> choose a sturdy surface (wall, counter, or stair rail). Place your hands on the surface, step your feet back, keep your body in a straight line, then bend your elbows slowly and press back up. Use an incline that feels challenging but doable.<\/p>\n\n\n\n

A gratitude note<\/strong> is pretty simple – write down one thing you are thankful for from the day. It can be anything, from a friendly interaction, a good event at work, even just pleasant weather! The point is to remind yourself that, while the stress of life can get you down, there are positing things to look forward to.<\/p>\n\n\n\n

WEEK 5-6: STRENGTHENING<\/strong><\/p>\n\n\n\n

Pillar<\/strong><\/td>Habit<\/strong><\/td><\/tr>
Sleep<\/td>7+ hours, consistent wake time + wind-down routine (screens off 30-60 min before bed)<\/td><\/tr>
Hydration<\/td>8 glasses daily, spread across the day<\/td><\/tr>
Mental health<\/td>Box breathing + journaling + 5 min mindfulness or body scan (this can even be a cup of tea in silence)<\/td><\/tr>
Nutrition<\/td>Protein\/veg first + for main meal  \u00bd veg, \u00bc protein, \u00bc carb<\/td><\/tr>
Movement<\/td>Walk extended to 20-25 min, add stairs or an incline where possible<\/td><\/tr>
Strength<\/td>40 air squats + 20 push-ups + 20 lunges or glute bridges<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

At weeks 5 and 6, we start to get to the real work. We start not just getting you moving, but strengthening the muscles we have been working with earlier steps. This will give you a strong baseline to build from going forward, and also provide a good workout! Just remember – consistency is more important than quantity, even at this stage!<\/p>\n\n\n\n

Lunges \/ glute bridges (choose what suits you):<\/strong><\/p>\n\n\n\n