5 Dimensions of Holistic Wellness
Physical Activity
Steps, active minutes, movement breaks
7,000+ steps/dayMental Wellness
Mindfulness, stress breaks, gratitude
10 min meditation/daySleep Quality
Duration and consistency of sleep
7-9 hours/nightHydration
Daily water intake tracking
8 glasses/dayMood & Energy
Daily check-ins on how you feel
Weekly reflectionSample 4-Week Holistic Challenge
Progressive Wellness Build-Up
Add one dimension each week instead of overwhelming with everything at once
Steps Foundation
7,000 steps/day goal, walking meetings, stair challenges
Add Mindfulness
Keep steps + add 5 min daily meditation or breathing exercises
Sleep Awareness
Track sleep, set consistent bedtime, reduce screen time before bed
Full Integration
Steps + mindfulness + sleep + hydration tracking together
Points System Example
Daily Activities
- 7,000+ steps10 pts
- 10+ min meditation5 pts
- 8+ glasses water3 pts
- 7+ hours sleep5 pts
- Mood check-in2 pts
Bonus Points
- 7-day step streak+20 pts
- All 5 dimensions in one day+10 pts
- Team weekly goal met+15 pts each
FAQs
How do you create a holistic company wellness challenge, not just a step challenge?
Combine multiple wellness dimensions: steps/activity, mindfulness (meditation minutes), sleep quality, hydration, and mood tracking. Use a points system where different activities earn credits. Example: 7,000 steps = 10 points, 10 min meditation = 5 points, 8 glasses water = 3 points. Track totals across all dimensions.
Why are holistic challenges better than step-only challenges?
Step-only challenges miss 80% of wellness. Employees burning out from stress won't be helped by walking more. Holistic challenges address root causes (sleep, stress, hydration) that affect energy, focus, and health. They're also more inclusive—someone with mobility issues can still participate through mindfulness or hydration.
How do you track non-step activities like mindfulness?
Options: 1) Honor system check-ins ('Did you meditate today?'), 2) Integration with apps like Headspace or Calm, 3) Photo verification (screenshot of meditation timer), 4) Weekly reflection surveys. WeMove supports activity logging beyond just steps.
What's the right balance between activity types?
Start with steps as the foundation (60% of points), then add 1-2 other dimensions. Too many categories creates complexity. A good starting combo: Steps (60%) + Mindfulness (25%) + Hydration (15%). Add sleep tracking in month 2 once habits are established.
How do holistic challenges affect mental health?
Research shows holistic wellness programs reduce burnout symptoms by 30% and improve reported wellbeing by 40%. The combination of movement, mindfulness, and sleep directly targets stress, anxiety, and energy—issues pure fitness programs miss.