This February, we’re putting the “love” in self-love — starting with your heart!
As we celebrate Heart Month, it’s the perfect time to show your heart some TLC. Think of your heart as the engine that keeps your life cruising. With just a few small tweaks to your daily routine, you can keep that engine running smoothly for years to come.
Why not make heart health a team goal for February? From moving more to eating smarter (and even sprinkling in a bit of kindness), these challenges are all about creating habits that make your heart happy. Bonus: They’re so fun you might not even notice they’re healthy!
Let’s dive into 10 heart-healthy activities that will bring your team together, spark some smiles, and maybe even kickstart a little friendly competition.
Why Heart Health Matters
Quick quiz: What’s the #1 cause of death in the U.S.?If you guessed heart disease, you’re right — but here’s the kicker: Over half of Americans don’t realize it! According to a 2023 survey by the American Heart Association, heart disease has held this unfortunate title for over a century.
Here’s another eye-opener: Heart disease and stroke (the #5 cause of death) claimed more lives in 2021 than all cancers combined.
However, heart disease is often preventable. With small lifestyle changes, we can make a massive difference. And your workplace can be a key player in building heart-healthy habits.
Prioritizing heart health helps employees:
- Manage stress better (because who doesn’t want more zen?)
- Boost energy and lift moods
- Improve overall physical and mental health
A happier heart = a stronger team. Let’s get to it!
Heart Month Employee Activities
Ready to show your heart some love? These activities are simple, fun, and totally doable for any workplace.
1. Stairway to Heart Health
Goal: Skip the elevator, take the stairs.
How: Challenge employees to take the stairs instead of the elevator for one week. Create a leaderboard for “flights climbed,” with rewards for the most consistent participants.
2. Healthy-Heart Recipe Swap
Goal: Share delicious heart-healthy recipes.
How: Create a virtual or physical recipe board where employees can share dishes low in sodium, added sugars, and unhealthy fats. Host a potluck or cooking contest featuring these recipes. Vote on the most creative dish!
3. Snack Red, Snack Right
Goal: Swap ultra-processed snacks for red superfood
How: The idea is simple: swap processed snacks for vibrant, heart-healthy red foods like apples, strawberries, cherry tomatoes, and bell peppers. Not only are these snacks packed with nutrients, but they also support cardiovascular health while satisfying cravings.
4. Heart-Healthy Tips: Daily Dose
Goal: Learn one new heart-healthy habit daily.
How: Start each morning with a quick, actionable heart-health tip delivered to employees via email, a messaging platform like Slack, or your company’s wellness portal. These daily nudges encourage simple, effective habits that build up over time to improve heart health.
Some examples:
- Add one serving of leafy greens like spinach or kale to your meal today — they’re packed with heart-friendly nutrients.
- Take a 10-minute break to listen to calming music or meditate. A calm mind helps a healthy heart.
- Try a 2-minute desk exercise, like seated leg lifts or chair squats, to get your heart pumping.
5. 30-Minute Move Competition
Goal: Get active for at least 30 minutes a day.
How: Allow employees to log activities like dancing, yoga, or running. Offer prizes for those who complete the challenge most days in February.
6. Heart-Healthy Bingo
Goal: Complete fun heart-health-related activities.
How: Create a bingo card with actions like "Eat three servings of veggies in a day," "Do a random act of kindness," or "Try a new exercise." Reward completed rows or full cards with small prizes. Check out this site to create a bingo card.
7. H20 for the Heart
Goal: Drink enough water daily.
How: Set a target (e.g., eight glasses daily) and track progress. Staying hydrated keeps your heart pumping smoothly, supports healthy blood flow, and helps regulate blood pressure. It also flushes out excess sodium, reduces strain on your heart, and boosts overall energy. Share daily tips to make hydration a habit for your employees.
8. Gratitude for the Heart
Goal: Practice gratitude daily.
How: Have employees jot down three things they’re grateful for each day. At the end of the month, host a gratitude-sharing session or display notes on a wall or shared jar. Gratitude is great for reducing stress— a major contributor to heart problems.
9. Heart-Pumping Playlist Contest
Goal: Create a playlist that gets everyone moving.
How: Invite employees to share their favorite workout songs. Compile them into a playlist and use it during office breaks or virtual workouts.
10. Random Acts of Kindness Week
Goal: Spread joy and positivity.
How: Challenge employees to complete at least one kind gesture daily during Random Acts of Kindness Week (Feb 11-17, 2025). Kindness reduces stress and boosts happiness, which is good for the heart.
Bonus: Heart-Healthy Trivia
Goal: Educate while having fun.
How: Get your team’s competitive spirit pumping with a heart-health trivia game! February is all about raising awareness for your ticker, so why not make it fun and educational? For inspiration, check out 12 Fascinating Heart Facts. Offer prizes like water bottles or fitness bands.
These challenges not only make wellness fun but also encourage healthy habits that benefit employees year-round.
Keep It Simple and Fun
Remember, small steps add up. Focus on creating a supportive environment where healthy heart habits can grow. Consider recognizing participation with special shout-outs or certificates to keep the momentum going.
Heart Month is an excellent opportunity to show your team that you care about their well-being. By planning simple and enjoyable employee activities, you can help everyone feel healthier and happier. Start small, get creative, and make heart health a priority in your workplace. Together, you can make a lasting impact — one healthy choice at a time!
