The best employee wellness challenges are simple, inclusive, and fun. They create friendly competition while helping everyone—from fitness enthusiasts to beginners—participate and succeed.
Keys to Success
- ✓ Start with step challenges—they have the highest participation rates
- ✓ Run challenges for 4-6 weeks to build habits without fatigue
- ✓ Offer team and individual options to appeal to everyone
- ✓ Mix competitive challenges with collaborative goals
- ✓ Celebrate progress, not just winners
Step & Movement Challenges
10,000 Steps Daily
Classic daily step goal with team leaderboards
Step It Up Gradually
Start at 5,000 steps, add 500 each week
Around the World
Team steps mapped on a virtual global journey
Stairs Challenge
Track floors climbed instead of steps
Walking Meeting Week
Take all possible meetings while walking
Lunchtime Walk Club
Daily 20-minute group walks after lunch
Fitness & Exercise
Plank Challenge
Build from 20 seconds to 2+ minutes
Push-Up Progress
Start where you are, add reps weekly
Exercise Minutes
Track any activity—target 150 min/week
Stretch Break Challenge
5-minute stretching 3x daily
Virtual 5K
Complete 5K at your own pace over a week
Active Commute
Bike, walk, or active transport to work
Mental Health & Mindfulness
Meditation Streak
10 minutes of meditation daily
Gratitude Journal
Write 3 things you're grateful for daily
Digital Detox
No screens after 8pm
Mindful Breathing
5 deep breaths before each meeting
Random Acts of Kindness
One kind act per day
Stress-Free Zone
Identify and eliminate one stressor
Nutrition & Hydration
Hydration Challenge
8 glasses of water daily
Veggie Victory
5 servings of vegetables daily
Meal Prep Monday
Prepare healthy lunches for the week
Sugar-Free Week
Avoid added sugars
Healthy Snack Swap
Replace one unhealthy snack daily
Rainbow Eating
Eat fruits/veggies of every color weekly
Sleep & Recovery
Sleep 7+ Hours
Track and hit 7+ hours nightly
Consistent Bedtime
Same sleep time every night (±30 min)
Screen-Free Bedroom
No devices in bedroom
Wind-Down Routine
Create and follow a nightly routine
No Caffeine After 2pm
Cut afternoon caffeine
Morning Sunlight
10 min of sunlight within 1 hour of waking
How to Choose the Right Challenge
For First-Time Programs
Start with a step challengeSteps are easy to track, inclusive, and have the highest participation rates. They're the perfect introduction to wellness programs.
For Building Team Culture
Try team-based step or exercise challengesTeam competitions create accountability and cross-department connections. Members motivate each other to participate.
For Stress Reduction
Focus on mindfulness and sleep challengesMental health initiatives have 4:1 ROI. Meditation and sleep challenges address burnout and anxiety directly.
For Remote/Hybrid Teams
Choose async-friendly challengesVirtual step challenges, hydration tracking, and gratitude journals work across time zones without requiring live participation.
For Year-Round Engagement
Rotate challenge types quarterlyVariety prevents fatigue. Try steps in Q1, nutrition in Q2, mental health in Q3, fitness in Q4.
Reward Ideas for Every Budget
Free / Low Cost
- • Public recognition
- • Extra break time
- • Prime parking spot
- • LinkedIn endorsement
- • First pick of vacation days
$25-$100
- • Gift cards
- • Fitness gear
- • Healthy snack boxes
- • Wellness app subscriptions
- • Team lunch credit
$100+
- • Fitness trackers
- • Spa/massage vouchers
- • Experience gifts
- • Extra PTO day
- • Charity donation in their name
Launch Your Challenge with WeMove
Stop managing spreadsheets. WeMove handles automatic tracking, leaderboards, rewards, and engagement—so you can focus on celebrating your team's success.