February is Heart Health Awareness Month, and it’s the perfect time to focus on small, consistent actions that support your heart—without needing a “perfect” plan. This month, we’re offering two simple February challenges you can follow (or mix-and-match!) to build momentum, track progress, and stay motivated all month long.
Download the Healthy Heart Hustle Challenge
Download the Be Heart Smart With the 8 Dimensions of Wellness Challenge
Challenge #1: Healthy Heart Hustle: Movement That Matters
The Healthy Heart Hustle is all about moving more—on purpose. Each week, you’ll mix cardio, strength training, and stretching, track your minutes, and fill in hearts as your progress grows. The goal is to stay consistent, build balance, and remember that rest days count, too.
How it works
You’ll earn “hearts” (or points) based on movement time and a couple of fun bonus habits:
- 10 minutes of stretching = 1 point
- 10 minutes of strength training = 2 points
- 10 minutes of cardio (any intensity) = 5 points
- Weekly check-in with your health coach = 5 points
- Wear red on Fridays = 5 points
Monthly goal: Fill 40 hearts by the end of the month (about 10 hearts per week).
Weekly focus: build intensity across the month
To make this challenge even more heart-smart, try focusing your cardio intensity differently each week:
Week 1: Light intensity
- RPE: 1–3
- Talk test: You can hold a conversation easily
- Heart rate zone: ~30%–50% of max heart rate
- Examples: casual walking, stretching, gardening, vacuuming
Week 2: Moderate intensity
- RPE: 4–6
- Talk test: You can talk, but you might pause to catch your breath
- Heart rate zone: ~50%–70% of max heart rate
- Examples: brisk walking, lifting weights, aerobics, gentle swimming, Pilates
Week 3: Vigorous intensity
- RPE: 7–8
- Talk test: You can only say a few words at a time
- Heart rate zone: ~70%–85% of max heart rate
- Examples: running, cycling, stair stepper, tennis
Week 4: Mix intensities
Aim for at least 10 minutes of movement daily, using a variety of intensities throughout the week.
Download our Exercise Intensity Resource: How to Gauge Your Effort
Download our Examples of Physical Activity Intensity Levels Resource
What is RPE? RPE stands for Rate of Perceived Exertion—a simple way to gauge how hard you’re working based on how you feel. It’s one of the easiest tools to use on a walk (no devices required).
Challenge #2: Be Heart Smart With the 8 Dimensions of Wellness
Heart health isn’t just cardio. It’s also stress, sleep, relationships, environment, purpose, routines, and support.
This challenge gives you 8 weekly tasks—one for each dimension of wellness. Complete tasks in any order, earn points, and build a well-rounded, heart-healthy lifestyle across the whole month.
The 8 dimensions (and how they connect to heart health)
- Physical: Movement, nutrition, and sleep help support a strong heart and healthier blood pressure/cholesterol patterns.
- Emotional: Managing stress and emotions can reduce strain on the body and heart.
- Social: Strong connections can reduce stress and make healthy habits easier to maintain.
- Spiritual: Purpose, gratitude, or reflection can improve well-being and lower stress.
- Intellectual: Learning builds confidence and supports better daily choices.
- Environmental: A supportive space can make it easier to stay active, eat well, and feel calmer.
- Financial: Reducing money stress and planning helps support consistent routines and access to healthy options.
- Occupational: Boundaries, breaks, and reduced work stress can support long-term heart health.
How you earn points
- Complete a task = 5 points
- Complete all 8 tasks in a week = 10 bonus points
- Weekly check-in with your health coach = 5 points
- Wear red on Fridays = 5 points
Weekly task list for February
Here are the weekly tasks exactly as laid out in the challenge (one from each dimension):
Week 1 (Feb 1–7)
- Physical: 30 minutes of cardio
- Emotional: 5–10 minutes of deep breathing
- Social: Call/text someone you haven’t connected with in a while
- Spiritual: Spend time in nature (sunrise/sunset counts!)
- Intellectual: Learn what RPE means and how to use it on a walk
- Environmental: Declutter a small area in your house
- Financial: Plan a no-spend day (or week)
- Occupational: Create a to-do list for the week to reduce mental load
Week 2 (Feb 8–14)
- Physical: Stretch 10 minutes, 3 days this week
- Emotional: Identify one stress trigger + one coping strategy
- Social: Do a random act of kindness
- Spiritual: 5 minutes of quiet reflection
- Intellectual: Try a heart-healthy food swap
- Environmental: Set up your environment for success tomorrow (clothes, water, lunch prep, etc.)
- Financial: Eat at home
- Occupational: Take 3 standing breaks during work
Week 3 (Feb 15–21)
- Physical: Practice balance 10 minutes, 3 days this week
- Emotional: Try 10 minutes of meditation
- Social: Coffee/lunch with a friend or family member
- Spiritual: Write down what matters most to you
- Intellectual: Puzzle/crossword/brain game
- Environmental: Open a window for fresh air
- Financial: Track your spending for the week
- Occupational: Take a real lunch break (no multitasking)
Week 4 (Feb 22–28)
- Physical: Walk 10,000 steps (or the most you can in a day)
- Emotional: Write down 5 things you’re grateful for
- Social: Share a healthy recipe or wellness tip
- Spiritual: Reflect on your “why” for your health goals
- Intellectual: Read an article or listen to a heart health podcast
- Environmental: Spend time outside without your phone
- Financial: Bring a snack/lunch from home
- Occupational: Declutter your workspace
Tips to Make These Challenges Stick
- Choose your “minimum.” On busy days, aim for the smallest version: 10 minutes of stretching, one short walk, one wellness task. Consistency beats intensity.
- Stack habits. Pair tasks with things you already do (deep breathing before coffee, a sunset walk after dinner, a standing break after a meeting).
- Track progress visually. Filling hearts is satisfying—and it’s proof you’re showing up.
- Use your weekly coaching check-in. Share your points/hearts, celebrate wins, and troubleshoot barriers together.
Ready to Start?
Pick one challenge or combine both:
- Want a movement-focused month? Start with Healthy Heart Hustle.
- Want a full lifestyle reset? Try 8 Dimensions of Wellness.
And if you want extra motivation: wear red on Fridays, tell your coach how you’re doing, and keep building one heart-healthy choice at a time.
Not currently a Prescribe FIT patient? Contact your orthopedic provider for a prescription to get started!
Published on January 26, 2026
