Viral Wellness Challenges – Harmful or Helpful?

This information is intended for general knowledge only and does not constitute medical advice. Consult your doctor before starting any new health or exercise routines.

If you’ve been on social media lately, there’s a pretty good chance you may have gotten wind of the popular fitness and wellness challenges being promoted through platforms like Instagram and TikTok. These challenges go by names like “75 Hard” and “Winter Arc.” With the rise of social media influencers over the past several years, there is no better place to spread a message than online through these apps. But as wellness challenges become more mainstream, the question arises: are these challenges actually helpful, or are they more harmful? I explore two of them in this blog.

The “75 Hard” Challenge

The “75 Hard” Challenge was developed by entrepreneur Andy Frisella, who is known for his leadership of the nutrition company 1st Phorm. His idea behind the challenge was not to make it a workout challenge, but a “mental toughness” challenge, as stated by the Cleveland Clinic. The guidelines of the challenge are as follows: follow a nutrition plan (keto, vegan, Paleo, Mediterranean, etc.), exercise twice a day for 45 minutes and one exercise must be outside, drink a gallon of water per day, read 10 pages of a personal development book a day, and document your progress. 

The challenge does not sound inherently brutal – in fact, it seems like it could be quite transformative. But if even a single day of the challenge is missed, the entire 75 days must be started over. This can lead to a lot of anxiety in participants, as the challenge has the ability to quickly become all-consuming. Moreover, extreme changes in diet and drinking a gallon of water per day can potentially have adverse effects on the body if someone is not used to that change. However, positive aspects of the challenge include the idea of routine, taking time to read every day, and placing a greater focus on exercise and hydration. For the right person, this challenge could be exceptional in delivering not only physical but also mental successes. But with the focus on body image, it may not be the best for those who deal or have dealt with body dysmorphia or eating disorders. 

The “Winter Arc” Challenge

Contrary to “75 Hard,” the “Winter Arc” challenge does not follow as much of a rigid schedule. Rather, this challenge refers to the period of time from October 1 to January 1, in which participants will focus on self-improvement and fitness, as opposed to making a New Year’s resolution to begin doing those things. In essence, it is all about proving to yourself that you can make a change in your life without waiting (and potentially not following through with) a resolution in January. The challenge involves going to the gym 4-5 times per week, limited screen time, a caloric deficit or bulk depending on goals, reading every day, and getting at least 7-8 hours of sleep. While this all sounds good on the surface, by incorporating aspects like cutting/bulking, a certain number of hours of sleep, and technological “ghost mode,” which essentially means disconnecting from friends online, the challenge has some hidden cons. Cutting and bulking can be difficult, especially for teenagers, as under or over-intake of calories can disrupt both body image and the body’s overall ability to function. Moreover, getting too much sleep can also affect routines and the circadian rhythms one’s body has already established. While it is good to not spend a lot of time online, sometimes social media and cell phone use can be important ways to maintain relationships and connection. 

In conclusion, challenges like “75 Hard” and “Winter Arc” can have incredible benefits, if the person who chooses to engage with them remembers to prioritize well-being at all times. However, these challenges still pose potential mental health harms that should not go unnoticed, and it is important to remember that you can maintain wellness in your life in so many other ways. These challenges shouldn’t feel forced or overly restrictive, and it’s best to always treat yourself with grace and kindness when engaging in them!

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