Organized by
IAPEN India Association
Meerut Chapter
🏃♂️ Walkathon Challenge
7-Day Wellness Journey for Healthcare Professionals
Join our evidence-based wellness initiative. Track your daily progress, earn points, and transform your health with expert nutritional guidance.
🇮🇳 7-Day National Walkathon 2026
IAPEN India Association — Meerut Chapter
Walkathon Completed!
The 7-day national walkathon has ended. Thank you for participating!
Results and certificates will be announced soon.
Thank you for participating in the IAPEN India Association — Meerut Chapter Walkathon Challenge.
Results and certificates will be announced soon. Stay connected via the WhatsApp group.
🚶 Walkathon Challenge
Join our 7-day wellness journey. Track your daily progress, earn points, and transform your health.
7-Day Challenge
Complete daily wellness tasks for one week
5 Daily Tasks
Steps, sleep, water, clean eating & challenge
Earn Certificate
Achieve 4+ average points to qualify
📖 How It Works
- Register Daily: Submit your progress once every 12 hours
- Track 5 Tasks: Steps, sleep, water intake, clean eating, and daily challenge
- Earn Points: Complete each task to earn up to 5 points per day
- Maintain Consistency: Participate all 7 days for maximum benefit
- Get Certified: Achieve an average of 4+ points to receive your certificate
📋 How to Earn Your Daily Points
Complete 5 simple daily tasks to earn up to 5 points per day. Each task is worth 1 point. Aim for an average of 4+ points/day to earn your certificate! 🏆
Task 1: Daily Steps
🎯 Goal: 10,000 steps
✅ How to Complete:
- Use any step tracker (phone Health app, Google Fit, smartwatch)
- Break into chunks: Morning 10-15 min + post-meal walks + evening 20-30 min
- Short “movement breaks” (3-5 min) every hour if unable to walk continuously
💡 What Counts:
Outdoor walking, treadmill, work breaks. Maintain comfortable brisk pace where you can talk but feel slightly breathless.
📊 Submit: Enter your step count in the daily form
Task 2: Quality Sleep
🎯 Goal: 6+ hours
✅ How to Complete:
- Set fixed “phone-off” time 30-60 min before bed
- Avoid late evening caffeine (tea/coffee)
- Simple wind-down: stretching, warm shower, reading, breathing
💡 What Counts:
Night sleep preferred. If clinical/night duty, total sleep across 24-hour window is acceptable.
📊 Submit: Enter hours slept in the daily form
Task 3: Hydration Goal
🎯 Goal: 8 glasses water
✅ How to Complete:
- Bottle plan: 1 litre × 2 bottles/day or mark levels
- Distribute: 2 glasses morning, 2 midday, 2 evening, 2 after walk
- Don’t wait for strong thirst
💡 What Counts:
Plain water is best. If you have kidney/heart conditions or fluid restrictions, follow your clinician’s advice.
📊 Submit: Enter glasses consumed in daily form
Task 4: Clean Eating
🎯 Goal: No junk food
❌ What to Avoid:
- Deep-fried snacks, packaged chips/namkeen
- Bakery items, instant noodles
- Sugary drinks, sweets/desserts as snacks
- Fast food, heavily processed snacks
✅ Easy Replacements:
- Roasted chana / makhana / peanuts
- Fruit + curd
- Homemade snacks with minimal oil
📊 Submit: Select “✅ No Junk” or “❌ Had Junk”
Task 5: Daily Challenge
🎯 Goal: Complete today’s mission
Each day has a unique wellness mission. Complete it and share proof in the WhatsApp group for accountability! 📸 See the 7-Day Mission Calendar below.
📅 7-Day Mission Calendar
A different wellness mission each day. Complete it and share your photo in the WhatsApp group!
🫙 Oil Awareness (Hidden Calories)
Goal: Keep visible oil to 3-4 tsp/day
How: Use measuring spoon while cooking; prefer steaming/boiling/roasting over frying; avoid deep-fried items when ordering
📸 Photo: Measuring spoon / measured oil / “today’s cooking oil” setup
✅ Completed if: You stayed within target or measured all day
🥦 Fruits + Vegetables (Protective Nutrition)
Goal: Aim for 4-5 servings/day (mix of veg + fruit)
How: Add 1 fruit at breakfast; add salad/veg at lunch; add cooked veg at dinner (NIN suggests ~400g veg + ~100g fruits daily)
📸 Photo: Colourful plate (salad + sabzi) or fruit bowl
✅ Completed if: You consumed 4+ servings total
🚫 No Junk / Ultra-Processed (Metabolism Protection)
Goal: Avoid junk/ultra-processed foods for 1 full day
How: Say “Not today” to chips, packaged sweets, sugary drinks, bakery items, fast food
📸 Photo: Your healthy snack swap (roasted chana, nuts, makhana, fruit, curd)
✅ Completed if: You had zero junk/UPFs today
💧 Hydration (Support Every Function)
Goal: Drink 8 glasses of water (or keep visible bottle target)
How: Start with 1-2 glasses after waking; sip between meals; drink after walk; don’t wait for strong thirst
📸 Photo: Water bottle with “finish line” (1L × 2 or marked bottle)
✅ Completed if: You reached your water target
🦠 Gut Health (Feed Good Bacteria)
Goal: Include 1 gut-friendly food today
How: Choose one: curd/buttermilk, fruit, vegetables, whole grains (NIN notes these provide prebiotics)
📸 Photo: Curd/buttermilk or high-fibre meal (dal + sabzi + salad)
✅ Completed if: You ate at least one gut-friendly food
🔄 Smart Swap (1 Improvement)
Goal: Make one healthy replacement today
How: Replace, don’t restrict. Examples: white bread → whole wheat; namkeen → roasted chana; sugary snack → fruit; fried → grilled
📸 Photo: Your swap (the “after” choice)
✅ Completed if: You made at least one healthier swap
🤝 One-Line Health Promise (Commitment)
Goal: Write one promise (1 line)
How: Keep it specific and doable for 7-14 days. Example: “I will keep oil to 4 tsp/day” or “I will eat 1 fruit daily”
📸 Photo: Your written promise (paper/notes app screenshot)
✅ Completed if: You wrote and shared your promise
💡 Important Reminder
Share your daily mission photos in the official WhatsApp group for accountability and motivation! 📸 Complete missions, track your progress, and aim for 4+ average points/day to earn your certificate! 🏆
Need Help? Contact us at
Ritika Sharma — +91 88590 87087
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