Remote and hybrid work is here to stay—but keeping distributed teams healthy, connected, and engaged requires intentional effort. Virtual wellness activities bridge the gap, bringing the benefits of in-office wellness programs to employees wherever they work.
The Challenge
Remote workers face unique wellness challenges: less movement (no commute or walking to meetings), blurred work-life boundaries, social isolation, and screen fatigue. According to research, 90% of remote workers who started during the pandemic want to continue remote work, making virtual wellness programs essential—not optional.
Why Virtual Wellness Works
Builds Connection
Shared goals create camaraderie across distances
Accessible Everywhere
Employees participate from any location or time zone
Easy Tracking
Apps and devices make participation automatic
Visible Progress
Leaderboards and achievements keep motivation high
Step & Movement Challenges
Virtual Step Challenge
Team competition tracking daily steps with automatic syncing
Walking Meeting Culture
Encourage calls while walking—no video, just audio
Active Break Reminders
Scheduled movement breaks with 5-min exercise videos
Charity Step Challenge
Team steps convert to donations for chosen causes
Virtual Race Adventure
Team progress along virtual map (London to Paris, etc.)
Fitness & Exercise
Live Virtual Workouts
Instructor-led sessions over Zoom (yoga, HIIT, stretching)
Fitness Minutes Challenge
Track any exercise minutes, not just steps
Desk Stretch Breaks
5-minute guided stretching sessions for posture
Plank Challenge
Progressive daily plank time with team accountability
Virtual 5K/10K
Complete distance over a week at your own pace
Mental Health & Mindfulness
Guided Meditation Sessions
Weekly 10-15 minute group meditation over video
Gratitude Sharing
Daily Slack channel for sharing gratitudes
Mindful Breathing Breaks
Short breathing exercises before meetings
Digital Detox Challenge
Track screen-free evening hours
Sleep Challenge
Track sleep hours with tips for better rest
Social Connection
Virtual Coffee Roulette
Random pairing for 15-min non-work chats
Show Your Pet/Plant/Desk
Fun sharing moments in team channels
Virtual Lunch & Learn
Wellness topics over lunch break
Online Trivia/Games
Weekly team games using Kahoot, etc.
Virtual Happy Hour
Casual end-of-week social time
Nutrition & Hydration
Water Drinking Challenge
Track daily water intake (8 glasses goal)
Healthy Recipe Sharing
Weekly recipe exchange in dedicated channel
Meatless Monday Challenge
Team commitment to plant-based one day/week
Virtual Cooking Class
Group cooking session over video
Sugar-Free Week
Team challenge to reduce added sugars
Tips for Success with Remote Teams
Make Participation Easy
Use tools that sync automatically. The less manual work required, the higher participation will be. WeMove syncs with Apple Health, Android native tracker, and the MoveBand seamlessly.
Respect Time Zones
For live activities, rotate times or offer multiple sessions. For async challenges (like step competitions), let people participate whenever works for them.
Keep Activities Optional
Mandatory wellness can feel forced. Frame activities as opportunities, not requirements. Lead by example rather than mandate.
Communicate Regularly
Send weekly updates with standings, shoutouts, and tips. Use multiple channels: email, Slack, Teams. Celebrate wins publicly.
Mix Competition with Collaboration
Some love competing; others prefer team goals. Offer both individual recognition and team achievements.
Gather Feedback
Ask what activities people enjoy. Virtual teams may have different preferences than in-office workers. Iterate based on what works.
Recommended Tools
WeMove: Built for Remote & Hybrid Teams
Our platform is designed from the ground up for distributed teams: