Sunday, March 15, through Saturday, April 25, 2026
Register Here
Spring is here—and there’s no better time to refresh your routine, boost your energy, and reconnect with your well-being! As the days grow longer and the weather warms, we’re excited to invite you to take part in the Spring Into Fitness 6-Week Wellness Challenge, designed to help you move more, feel better, engage with co-workers and have fun along the way.
This year’s challenge focuses on three pillars of wellness:
- Physical Fitness – Get moving in ways that work for you
- Nutrition – Build healthy habits that fuel your day
- Mind Body Balance – Support your mental and emotional well-being
You can participate in all three areas or choose just one—this challenge is all about flexibility and meeting you where you are. Each week, participants will submit their total activity minutes using a simple online form (a new link will be shared weekly), focusing on time spent in movement rather than specific metrics. Reported minutes should include any planned, purposeful activities to support your overall fitness journey.
Want to earn extra points?
We encourage you to explore YMCA 360, and you’ll earn bonus points just for exploring YMCA 360 workout or wellness videos! YMCA 360 is free to all full- and part-time faculty and staff, offering a wide range of on-demand options you can enjoy anytime, anywhere. Login instructions can be found here.
Get active on campus!
Don’t forget—Wellness@Dickinson and Athletics offer fitness activities throughout the week. Try something new, bring a colleague, and RSVP on EngageD for one or more of the following favorites: Camp Cardio, Cardio Fusion, DEW Power Yoga, Gentle Yoga, Pilates, Sports Yoga, Water Aerobics, and Zumba.
Whether you’re jumping into a new routine or simply looking for extra motivation, the Spring Into Fitness Challenge is a great way to welcome the season with intention, connection, and movement. We can’t wait to see how you spring into wellness!
WEEK 1 – Start Fresh: Build the Foundation (March 15-21)
WEEK 1 – Start Fresh: Build the Foundation (March 15-21)
Start Fresh: Build the Foundation
Week 1 (March 15-21) Reporting Form: Opens 03/21/26
Physical Fitness
- St. Patrick’s Day Scavenger Hunt: Tuesday, March 17 | noon-12:45 p.m. | meet at the Benjamin Rush Statue, RSVP in EnageD. Here is the form link to follow the clues
- 20–30 minutes of movement most days (walk, light cardio, stretching)
- Set a personal fitness goal for the next 6 weeks
- YMCA 360 – We challenge you to explore something new! Here are just a few suggestions:
- Fitness First Channel
- For Work or Home: Workplace Workouts
- Run for Fun: "Running" search
- Let the Rhythm Move You: Cardio Dance
- Let’s STEP Back to the 90’s: Step Aerobics
Nutrition
- Increase hydration (aim for 6–8 cups of water/day)
- Staying hydrated benefits your body, American Heart Association
- Try this: Summer Limeade, American Heart Association
- Add one serving of fruits or vegetables to each meal
- Eat the rainbow: The power of a colorful diet, Health Advocate
- Try this: Breakfast blueberry-oatmeal cakes, Health Advocate
- YMCA 360 – Suggestions:
Mind-Body Balance
- 5 minutes of daily deep breathing or grounding exercises
- Ease the stress of everyday life, Health Advocate
- Breathing Brings Benefits, American Heart Association
- Declutter one small space to create a “fresh start.”
- Simple ways to declutter your mind, Health Advocate
- Get moving with spring cleaning, Health Advocate
- Clutter Creep Is Real - Here's How to Take Back Control of Your Space, Real Simple via Alera Group March Wellbeing Newsletter 2026
- YMCA 360 – Suggestions:
- Mind & Body Channel
- Guided Meditations
- Tai Chi Practices (RSVP for a live session scheduled for Wednesday, April 15)
WEEK 2 – Move More: Build Momentum (March 22-28)
WEEK 2 – Move More: Build Momentum (March 22-28)
Move More: Build Momentum
Week 2 (March 22-28) Reporting Form: Opens 03/28/26
- Reminder: Complete your reporting form for Week #1 (3/15-21)
Physical Fitness
- Introduce strength training 2× this week (bodyweight: squats, lunges, push-ups)
- Try one new activity: yoga, Pilates, dance, cycling
- YMCA 360 – We challenge you to explore something new! Here are just a few suggestions:
- Fitness First Channel
- Build Strength with Progressive Workouts
- Muscle Pump at home or at the gym
- Mind & Body Channel offers a variety of pilates and yoga instruction
Nutrition
- Focus on balanced meals: lean protein, colorful veggies, whole grains
- Eat Smart, American Heart Association
- View this video: Grocery Tips for Balanced Meals, American Heart Association
- Swap one processed snack for a whole food option
- Simple food swaps for better nutrition, Health Advocate
- Try this: Strawberry and brie bites, Health Advocate
- YMCA 360 – Suggestions:
Mind-Body Balance
- Start a gratitude journal (3 things per day)
- Practicing gratitude year-round, Health Advocate
- How gratitude changes you and your brain, Health Advocate
- Go outdoors at least three times this week for 10+ minutes
- Simply Moving: A guide to Public Parks, Trails & Recreation Facilities in Cumberland and Perry Counties
- Stop Sitting - Start Moving, Meritain Health
- YMCA 360 – Suggestions:
WEEK 3 – Nourish & Restore (March 29-April 4)
WEEK 3 – Nourish & Restore (March 29-April 4)
Nourish & Restore
Week 3 (March 29 - April 4) Reporting Form: Opens 04/4/26
- Reminder: Complete your reporting form for
Physical Fitness
- National Walking Day is Wednesday, April 1. It is also Dickinson Discount Day! Select vendors will be offering discounts on your purchase! Take a break and walk your stress away! You must show your Dickinson ID to receive the discount. Discounts are available for faculty, staff, and students:
- Carlisle Bakehouse: 10% off your purchase (46 W. High St.)
- Rita's Italian Ice & Frozen Custard: 20% off your purchase (500 S. Hanover St.)
- Thursday, April 2. Stroll over to the Sustainability Expo on Morgan Field!
- Add intervals to cardio (walk fast 1 min, slow 2 min × 6)
- Stretch before bed 3× this week
- YMCA 360 – We challenge you to explore something new! Here are just a few suggestions:
Nutrition
- Outdoor Wellness Retreat at the College Farm: Saturday, April 4 | 10 a.m. - 3 p.m. | RSVP on EngageD
- Focus on mindful eating (no screens for at least one meal per day)
- Improve Your Eating Habits With Mindful Eating, Health Advocate
- How to Use Technology Mindfully, Health Advocate
- Add a nutrient-dense breakfast each morning
- Healthy Eating For a Productive Workday, Health Advocate
- Try this: Sweet Potato Hash with Eggs, American Heart Association
- YMCA 360 – Suggestions:
Mind-Body Balance
- Try a guided meditation (5–10 minutes)
- Taking Mindful Breaks at Work, Health Advocate
- Meditation: What is All the Buzz About? Health Advocate
- Try Calm - this app offers music and sounds to help you relax, as well as guided meditations for all levels
- Practice one “digital detox” evening (no screen 1 hour before bed)
- Improve Your Sleep With a Digital Detox, Health Advocate
- YMCA 360 – Suggestions:
WEEK 4 – Strength & Endurance Boost (April 5-11)
WEEK 4 – Strength & Endurance Boost (April 5-11)
Strength & Endurance Boost
Week 4 (April 5-11) Reporting Form: Opens 04/11/26
- Reminder: Complete your reporting form for
Physical Fitness
- Strength training 3× this week
- Strength and Resistance Training Exercise, American Heart Association
- Find Your Strength - Include resistance training in your fitness routine, American Heart Association
- Choose a "mini challenge": 5-mile walk, bike ride, or yoga class
- Depending on your stride, 5 miles may be 10,000 to 12,570 steps
- Add a self-guided tour to increase your steps
- Check out Biking@Dickinson and click on Routes for easy to difficult routes in and around Carlisle
- YMCA 360 – We challenge you to explore something new! Here are just a few suggestions:
- Fitness First Channel
- Weight Lifting
- FIERCE: interval training, functional resistance and core exercises
Nutrition
- Reduce added sugar for a week
- Think Sugar is the Worst for Your Teeth? These 5 Popular Foods Are Just as Bad, Real Simple, via Alera Group's January Wellbeing Newsletter 2026
- Tips for Cutting Down on Sugar, American Heart Association
- Try preparing one or two simple meal-prepped dishes
- How to Prep for Fast Family Weeknight Meals, American Heart Association
- Try this: Crunchy Confetti Tuna Salad, Health Advocate
- YMCA 360 – Suggestions:
Mind-Body Balance
- Practice self-compassion exercises: Be kind to yourself!
- Everyday Ways to Take Care of Your Mental Health, Health Advocate
- You Deserve to Take Good Care of YOU! Health Advocate
- Do one thing that sparks joy (hobby time, music, nature walk)
- Adults May Want to Consider Revisiting Their Childhood Hobbies, CNN Health via Alera Group's February Wellbeing Newsletter 2026
- YMCA 360 – Suggestions:
WEEK 5 – Spring Clean Your Routines (April 12-18)
WEEK 5 – Spring Clean Your Routines (April 12-18)
Spring Clean Your Routines
Week 5 (April 12-18) Reporting Form: Opens 04/18/26
- Reminder: Complete your reporting form for
Physical Fitness
- Tai Chi with YMCA Instructor Beth Mader: Wednesday, April 15 | Noon to 12:45 p.m. | HUB Dance Studio | RSVP on EngageD
- Increase workout duration by 5-10 minutes
- Take Your Exercise to the Next Level, Health Advocate
- Easy Ways to Add Movement to Your Day, Health Advocate
- YMCA 360 – We challenge you to explore something new! Here are just a few suggestions:
- Fitness First Channel
- AMRAP: As Many Rounds As Possible (at your pace)
- NCHPAD Physical Activity: tailored workouts and adaptive techniques designed for individuals with disabilities
Nutrition
- Try a "colors of the rainbows" challenge with vegetables/fruit
- Join the Campus Support Agriculture (CSA) Program!
- Eat Smart, American Heart Association
- Focus on portion awareness
- Portion Size Versus Serving Size, American Heart Association
- Smart Summer Snacking: Enjoy your favorites without overdoing it, Health Advocate
- YMCA 360 – Suggestions:
Mind-Body Balance
- Journaling prompt: "What habits help me feel my best?"
- 5 Quick Fixes for Unhealthy Habits, Health Advocate
- Stress Less with Healthy Habits, American Heart Association
- Spend time with someone who makes you feel positive
- The Health Benefits of Volunteering, Health Advocate
- Welcome to Best Friend Fridays, American Heart Association (pet edition)
- YMCA 360 – Suggestions:
WEEK 6 – Bloom & Celebrate (April 19-25)
WEEK 6 – Bloom & Celebrate (April 19-25)
Bloom & Celebrate
Week 6 (April 19-25) Reporting Form: Opens 04/25/26
- Reminder: Complete your reporting form for
Tuesday, April 21, from 10:30 a.m. to 1:30 p.m.: Our annual Employee Benefits & Wellness Fair will be held in the HUB Social Hall. Free health screenings are offered, along with a wealth of information about our benefits, health, and wellness programs.
Physical Fitness
- Friday, April 24 | 11:30 a.m. - 1 p.m.: Take a Break & Celebrate on Morgan Field! Join us for some fresh air and fun on Morgan Field. RSVP on EngageD. Rain Date: Friday, May 8
- Complete a personal challenge: a 5K walk/run, 100 squats in a day, etc.
- Create a Circuit Home Workout, American Heart Association
- Search for a "Squat Challenge" on YouTube
- Celebrate progress by noting strength, mood, and endurance improvements
- Staying Motivated, American Heart Association
- YMCA 360 – We challenge you to explore something new! Here are just a few suggestions:
- Fitness First Channel
- AMRAP: As Many Rounds As Possible (at your pace)
- NCHPAD Physical Activity: tailored workouts and adaptive techniques designed for individuals with disabilities
Nutrition
- Create a weekly meal plan for continued success
- Meal Planning, American Heart Association
- Pantry Basics for Heart-Healthy Meals, American Heart Association
- Eat one fully plant-based meal this week
- Protein in plants? It's in there - and here's why you should try it, American Heart Association
- Try this: Mediterranean Bowl, American Heart Association
- YMCA 360 – Suggestions:
- "Nutrition" search
- Whole Food Plant-Based Diet
- Try this, fun for the family, Cowboy Caviar
Mind-Body Balance
- Reflect on growth over 6 weeks
- Why You Should Keep a Done List, Health Advocate
- Continue the Momentum: Set 3 new goals for the next 30 days
- Your Guide to Thriving: March & April 2026, Health Advocate
- YMCA 360 – Suggestions:
Wellness Challenges
Click on this link to find quick links to Wellness Challenge Resources, Nutrition information, and Work-Life Balance
Seasonal Activities
A list of seasonal activities from previous challenges.
Exercise and Walking Options
Considering what to do to increase your exercise minutes? Check out these options from previous Challenges.