Don't WEIGHT to Get in Shape

Being active is one of the best things you can do for your health. And it's never too late to start. The more physical activity you can do, the better your overall health will be. If you want to lose or maintain your weight, Kaiser Permanente is here to help. We invite you to participate in our fun and engaging “Don’t WEIGHT to Get in Shape” program to help manage your weight and maintain a healthy lifestyle.

All State and County employees, retirees, and dependents ages 18 years and older are invited to participate in our 2024 Don’t WEIGHT to get in Shape program at no additional cost.

Our online challenges to motivate you

Be inspired! Our 4-week wellness challenges provide a sense of adventure and motivation as you learn to practice healthy behaviors.


This physical activity campaign challenges you to accumulate the equivalent of 10,000 steps each day. Use your favorite devices and mobile apps to record exercise minutes that convert to steps for your favorite activities, such as biking, swimming, tennis, and more.

  • February 12 to March 10, 2024
  • Click here to register between January 15 and February 18, 2024

Click here to view a short video about the 10K-A-Day challenge and how you can participate.

Go Gold

Participants experience progress by exploring 7 distinct eras of Olympic competition. But you’re not limited to just walking; activities like swimming, cycling, and so much more are automatically converted to steps so everyone can be part of Go Gold.

  • August 12 to September 8, 2024
  • Registration begins July 15, 2024

Participants in the 10K-A-Day and Go Gold challenges will be entered to win a $250 VISA Gift Card. Medicare, Medicaid (QUEST Integration), and Federal Employees Health Benefits Program (FEHBP) members are not eligible for the $250 VISA Gift Card sweepstakes.

Click here to see official rules.

Webinars to support your healthy lifestyle

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Attend or watch any of our webinars or recordings and be entered to win a $100 VISA Gift Card. Medicare, Medicaid (QUEST Integration), and Federal Employees Health Benefits Program (FEHBP) members are not eligible for the $100 VISA Gift Card sweepstakes.

Click here to see the official rules.

Better Care, Better Health – For Kaiser Permanente Members

Explore convenient and flexible ways for Kaiser Permanente members to access and navigate the care and services they need through a better digital and virtual experience. We’ll review our digital tools and virtual care options that allow members to connect to care, track health history, and more.

  • January 18, 2024: 11:30 a.m. to noon.
  • Click here to register

Taking Care of YourSELF – Sleep, Exercise, Love, Food – For retirees and all State and County employees

Self-care is essential for anyone seeking to live a more balanced and healthy life. Discover 4 ways to improve SELF care: Sleep, Exercise, Love, and Food. When practiced daily these simple to follow SELF-care strategies support participants’ improved health and well-being.

  • February 22, 2024: 11:30 a.m. to 12:15 p.m.
  • Click here to register

Finding the Best Pharmacy Fit for You – For Kaiser Permanente members

Join us to learn about your pharmacy options that’s designed to make it easy and convenient for you to fill your prescriptions, lower costs, and improve health outcomes.

  • April 16, 2024: 11:30 a.m. to noon.
  • Registration begins March 25, 2024

Strengthen and Stretch at Your Desk – For retirees and all State and County employees

Explore exercises that can be done at a desk or workspace to stretch muscles and build strength. We’ll also provide tips on reducing back pain by improving posture at work.

  • June 13, 2024: 11:30 a.m. to 12:15 p.m.
  • Click here to register

Managing Your Weight – For retirees and all State and County employees

Successful weight management is more than just cutting calories. Find out how setting realistic goals and practicing new skills help increase confidence to manage weight successfully.

  • August 22, 2024: 11:30 a.m. to 12:15 p.m.
  • Click here to register

Navigating Mental Health Services – For Kaiser Permanente members

Join us to discover our broad range of mental health services and resources – all in one ecosystem that’s designed to increase access and quality of care for our members.

  • October 24, 2024: 11:30 a.m. to noon.
  • Registration begins October 1, 2024

Emotional Well-Being – For retirees and all State and County employees

Emotions affect how you see yourself and how you deal with stress. Learn to tune in to emotions and identify self-care practices for managing mood and stress in a positive way.

  • December 12, 2024: 11:30 a.m. to 12:15 p.m.
  • Click here to register

Make healthy choices

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Finding time to take care of yourself isn’t easy. But practicing self-care — from how you sleep, eat, and exercise to how you manage stress — can help you feel healthier and more balanced. And feeling better makes everything else easier. Here are tips to help you be healthy and happy:

1. Get active

Including exercise as part of your daily regimen is vital in maintaining your health and well-being. No matter what your age or condition, there is a type of exercise that's right for you. We recommend you:

  • Participate in physical activities that you and your family enjoy and can do together.
  • Talk to your doctor if you haven't been very active or have health concerns.
  • Visit for fitness programs to help you thrive.

2. Eat healthy

Healthy eating is important at every age. Eating well can help with managing your weight, preventing health problems, and improving your well-being. Use these tips to eat healthier:

  • Portion your meal by filling half of your plate with vegetables, a quarter of your plate with a healthy protein source and a quarter of your plate with healthy grains or starches.
  • Get to know food labels. Reading the nutrition panel can help you choose foods and drinks to meet your nutrient needs.
  • Visit for more healthy nutrition tips.

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3. Be proactive with health care

Good health care begins with building a relationship with your personal physician.

Your doctor can work with you to create your personal action plan to protect your health and monitor your ongoing conditions. It’s also important to stay current on preventive care visits, screenings, and immunizations. Save time and book your appointment online at You can also visit for other care options.

Download our flyer to learn how to get care without leaving the comfort and safety of your home.

4. Know your Body Mass Index

Your Body Mass Index (BMI) can help you determine whether you are at an unhealthy or healthy weight. In general, the higher your BMI, the greater their chances of developing certain serious conditions. Use the BMI Calculator and see if you are at risk.

Don’t Weight to Get in Shape Program Guide

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Download a PDF version of our Don't Weight to Get in Shape Program Guide ›

For Kaiser Permanente members:

Your Kaiser Permanente plan benefits

Staying on top of your health is very important. Get the most out of your Kaiser Permanente health plan by using the valuable resources and services available to you as a Kaiser Permanente member.

Health and wellness resources at your fingertips

Good health goes beyond the doctor’s office. Explore wellness resources and tools and choose one that fits your life.

  • Did you know you can manage your care online? Simply go to to sign up and begin securely accessing many time-saving tools. You can schedule routine appointments, view most lab results, refill most prescriptions, and more.
  • Do you need a little extra support? Talk to a Wellness Coach by Phone at no additional cost. Your coach will work with you to help you reach your health goals. Call a wellness coach at 808-432-2260.
  • Explore some of the convenient Kaiser Permanente healthy extras available to Kaiser Permanente members and choose one that fits your life.

Earn your rewards

Kaiser Permanente members*: Complete the Total Health Assessment (THA) and earn $25. It takes only 10 minutes to complete. The THA is a confidential online tool that assesses your health behaviors and risk factors. You can also earn an additional $75 by completing up to 3 digital Healthy Lifestyle Programs to address the health risks identified by the THA.

*Open to all Kaiser Permanente EUTF subscribers and your enrolled spouse/domestic partner, 18 years old and older, except for retirees and those enrolled in the HSTA VB Plan.

Additional weight management resources


Changing the way you approach weight loss may help you be more successful at weight management. Setting the right goals and focusing on lifestyle changes such as following a healthy eating plan, watching portion sizes, being physically active, and reducing sedentary time are much more effective.