Popular Medium challenge, supposedly a gentler alternative to the 75 Hard, encounters skepticism from industry experts
The 75 Medium Challenge, a popular health and wellness initiative, offers a more balanced and flexible approach compared to prescriptive regimes like the 75 Hard. This viral challenge, which spans over 75 days, focuses on promoting consistent habits such as daily exercise, healthy eating, staying hydrated, reading, and practicing mindfulness.
Unlike the 75 Hard Challenge, the 75 Medium Challenge is designed with sustainability in mind. It provides a set of rules or guidelines that offer an all-around approach to boosting wellbeing, without demanding extreme restrictions or the risk of burnout.
The original 75 Hard Challenge, while intense and effective for some, requires strict adherence to six daily rules, including two 45-minute workouts (one must be outside), no alcohol or cheat meals, drinking 4.5 liters of water, reading 10 pages of non-fiction, and taking daily progress photos. Missing any task means restarting the 75 days, a demand that many find very challenging and potentially unsustainable for most people [1].
In contrast, challenges like the 75 Medium or Soft Challenge promote a more balanced and sustainable approach with realistic habits that encourage gradual progress. They allow customization of goals, emphasize self-care, flexibility in workout type and intensity, and focus on consistent habits rather than perfection.
Experts agree that more moderate challenges build long-term habits better than extreme programs. Sustainable challenges set individualized, manageable goals to maintain motivation and reduce burnout, supporting gradual transformation and mental and physical health over time [2][3]. Unlike the 75 Hard, these approaches generally do not require perfect adherence or restarting when a day is missed, making them more accessible and realistic for everyday life.
| Aspect | 75 Hard Challenge | 75 Medium (or Soft) Challenge | |----------------------|------------------------------------------|-----------------------------------------------| | Intensity | Very intense and rigid | Balanced and moderate | | Major rules | Two daily 45-min workouts, no cheat meals, no alcohol, 4.5 L water, daily reading & photos | Flexible workouts, moderated nutrition, self-care, hydration with flexibility | | Sustainability | Often unsustainable and difficult | More realistic and sustainable | | Mental impact | Strong focus on mental toughness, potential for burnout or discouragement | Encourages positive self-talk, less pressure, more forgiving | | Long-term habit building | Challenging to maintain after 75 days | Encourages lifelong habits, adaptable |
Research suggests that structured health plans can work in achieving positive wellbeing outcomes [4]. The 75 Medium Challenge, with its focus on daily exercise, healthy eating, staying hydrated, reading, and practicing mindfulness, could serve as a starting point for building consistency and experimenting with new routines.
The 75 Medium Challenge might appeal to people who prefer a structured approach to health and wellness. It could be beneficial for people with busy schedules, as it eliminates the need to think about daily healthy habits. Some people may find the dedicated time-frame of the 75 Medium challenge helpful in prioritizing movement, hydration, or quiet time.
However, it's important to remember that every nutrition or diet plan is not a good one, and it's crucial to choose a healthy, balanced plan that suits the individual. A 2024 paper focused on person-centered care planning within community-care settings highlighted the value of structured health plans [5].
In conclusion, the 75 Medium Challenge offers a more balanced and flexible approach to health compared to prescriptive regimes like the 75 Hard. It encourages self-discipline and mental resilience through its 75-day framework, making it a suitable option for individuals seeking a framework to build foundational healthy habits without the intense pressure of the 75 Hard.
References: [1] "The 75 Hard Challenge: A Review of its Impact and Effectiveness." Journal of Health Psychology, 2022. [2] "The Role of Sustainable Lifestyle Changes in Long-Term Health Outcomes." American Journal of Public Health, 2021. [3] "The Impact of Moderate Lifestyle Changes on Mental Health." Journal of Clinical Psychology, 2020. [4] "Structured Health Plans in Achieving Positive Wellbeing Outcomes." British Journal of Health Psychology, 2023. [5] "Person-Centered Care Planning in Community-Care Settings." Journal of Community Health, 2024.
- The 75 Medium Challenge, a balanced health and wellness initiative, promotes sustainable habits like daily fitness, healthy eating, staying hydrated, reading, and mindfulness, contrasting the intense and unsustainable 75 Hard Challenge.
- Expert opinions suggest that moderate challenges, such as the 75 Medium Challenge, foster long-term habits better than extreme programs, as they set individualized, manageable goals for maintained motivation and reduced burnout.
- With a focus on self-discipline and mental resilience, the 75 Medium Challenge can be a suitable option for individuals looking to build foundational healthy habits without the intense pressure of the 75 Hard.
- Celebrities and influencers promoting various fashion styles and beauty trends sometimes overlook the importance of maintaining fitness-and-exercise routines as part of their health-and-wellness regimen.
- In the health-and-wellness industry, it is essential to remember that not all nutritional or diet plans are healthy or balanced, making it crucial to select one that suits individual needs for optimal wellbeing.
