Change 3 Challenge – A Healthy Altoona Initiative

 Yesterday at the Altoona Arbor DImageay & Health and Wellness Celebration the Healthy Altoona Partnership rolled out a new initiative called the Change 3 Challenge. The ultimate goal  is just to be more mindful in all areas of your life.

Mindful living is really about finding inner peace. When we adopt healthy habits our inner peace improves right along with our health.  To put it into perspective,  “Health” is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Wellness is state of being healthy in body and mind, especially as the result of deliberate effort.

There isn’t one adult person that doesn’t know some things they should or shouldn’t do to improve how they feel. So there is no time like the present! Why not start now? It doesn’t have to be hard, complicated or expensive and it can even be fun. We aren’t asking you to be overwhelmed just choose three things that will make you feel well and happier about yourself. Start somewhere – it is easier than you think!!

It is so much better being mindful than trudging along doing the same old same old which just begets guilt! And guilt certainly does not lend itself to inner peace. So here are some ideas on how you can get started and areas you might want to consider for your change although you can certainly use your own ideas! And at the end of the post is how you can share your journey, if you like. We would love to hear from you.

How to Start

 1) Look honestly at your life and find 3 things you would like to change.

2) Make a plan on how to accomplish these 3 things and write down your steps to success.

3) Encourage friends and family to join you and support each other on their journeys.

4) Motivate yourself and others by sharing the good, the bad and the ugly!

Challenge Ideas

Drink More Water – Take Nature Walks  –   Play with your Pet   –   Smile   –   Meditate   –  Be Spiritually Fit   –   Dance   –    Avoid self-criticism   –   Make time for hobbies   –  Volunteer  –   Less TV Time  –   Learn a New Skill   –   Save Money  –  Garden   –   Eat Breakfast  –   Serve Family meals at Table 1x Day   –   Drink Less Alcohol  –  Reduce Calories Consumed by Drink  –     Eat A Handful of Nuts Every Day  –  Quit Tobacco Products    –   Eat More Fish    –    Increase Fruits & Veggies   –   Laugh More  –  Floss Every Night    –   Regular Physical Activity  –  Eat Until You Are 80% Full    –  Use Food Portion Control  – Drink at least eight 8-ounce glasses of fluid a day –  Take Breaks Each Day – Decrease Social Media Time – Use Sunscreen – Wear UV Sunglasses in the Sun – Get Regular Health Check-Ups –  Strength Training – Sleep 7-8 Hours Each Night

Share Your Journey

Sharing can be motivating to yourself and to others so we encourage you to share your changes, how you are doing and tips about what works and what doesn’t on our Facebook Change 3 Challenge Forum – a place where we can be interactive. Just click on the FORUM TAB at:\

Good luck and Have Fun!!!!


About Terri Henkels

Over 15 years of service in public health including Director of the Polk County Health Department until retirement. A Volunteer facilitating the Healthy Altoona Partnership.
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