12 Spring Wellness Challenge Ideas to Improve Employee Health and Engagement in 2025

Spring is a season of soft restarts. The air smells like possibility, and nature, in all its glory, reminds us to shed the weight of winter. After months of hibernation and gray skies, we’re finally stepping into color, light, and a sense of fresh beginnings.

Take the Spring Forward Into Fitness Challenge by Health Connect, for instance. Over six weeks, 305 participants joined in. An impressive 71% met their goal of walking at least 5,000 steps a day. Together, they logged over 97 million steps—enough to circle the Earth twice—and burned more than 4.3 million calories.

Our curated wellness challenges are crafted with care. Each is tailored to gently guide your employees’ health—boosting physical movement, emotional resilience, social connections, and financial mindfulness.

Hold up—before we jump in, we’ve got something special for you: our Spring Wellness Bingo !

Now, let's spring into the blog:

12 Spring Wellness Challenges for the Workplace

1. Step Into Spring Challenge

Why this challenge? After a sluggish winter, employees often feel stiff, lethargic, and less motivated to move. Spring provides an opportunity to rebuild stamina and prepare for more active summer months.

How to host?

• Determine the spring step challenge period first. (e.g., 4-6 weeks in spring)
• Next, set a daily or weekly step goal for employees. Keep it minimal or average so that it’s achievable by most employees. Impossible targets can be discouraging.
• Provide step trackers/pedometers or create a tracking system for employees to log steps on your wellness platform. You can also use our in-house challenge-based wellness platform, Vantage Fit, and its stellar step-challenge feature.

Rewards for motivation: Celebrate consistency! To keep the momentum going, offer fitness trackers, discounts on wellness gear, or team outings like nature hike.

We have an expert blog on step challenge prize ideas. It features an expansive list of 70 gift ideas. Why not check it out?

2. Sunny Sit Spots

Sit spotting is a mindful act of sitting quietly in nature and simply noticing. It invites one to pause, observe, and tune into the surroundings—a rustling tree, a passing bird, or the warmth of sunlight.

Over time, this stillness nurtures a more profound sense of connection, helping one feel like one is a part of nature. It's a gentle way to unwind, reflect, and witness the subtle rhythms of the changing seasons.

Why this challenge? Spring helps counteract the effects of winter-related seasonal affective disorder (SAD) by providing more sunlight and opportunities for outdoor activity.

How to host?

• Designate “ Golden Hour Breaks,” where teams are encouraged to step outside between 10 am – 2 pm for 10-15 mins.
• If your workplace has outdoor spaces, identify and assign potential sit spot areas such as gardens, green spaces, or even quiet corners with a view.
• Consider organizing occasional group sit-spot sessions as a team-building or social well-being activity.

This spring activity feels like experiencing the famous John Denver song that goes like this:

Sunshine on my shoulders makes me happy; sunshine in my eyes can make me cry.
Sunshine on the water looks so lovely; sunshine almost always makes me high.

Rewards for motivation: A sunny brunch voucher, sun hats, a 50+ SPF sunscreen kit, herbal tea samples, or desk plants that thrive in natural light.

3. Spring Cleaning Challenge

Why this challenge? Cleaning helps eliminate dust, mold, and pet dander that build up during winter, easing respiratory issues such as asthma. It also helps minimize cognitive overload caused by mess and clutter, enabling focus.

How to host?

• Educate employees on how dust, pollen, and poor indoor air quality can trigger respiratory issues like asthma or allergies, especially in spring.
• Next, launch a “Clear Desk, Clear Mind” kickoff day.
• Encourage employees to physically clean their workspaces—wiping down surfaces, tossing old papers, and minimizing desk clutter. Provide simple desk-cleaning kits or checklists to guide them.

• Launch a “Digital Declutter Week.” Focus on cleaning inboxes, unsubscribing from junk, deleting old files, or organizing folders. Share one quick digital task per day.
• Challenge employees to tackle one clutter zone weekly (be it digital or physical).
• Keep it Bite-Sized – Just 5–10 minutes of tidying a day.
• Run a “Before & After” photo contest or a Bingo-style challenge with simple spring-cleaning tasks.

Rewards for motivation: Custom desk organizers, mask, sanitizer kit, some greens or a workspace makeover kit – with items like a new mousepad, a small lamp, or a comfy seat cushion.

4. Allergy Armor Challenge

Why this challenge? For allergy sufferers, spring is a season of sniffles, sneezes, and sluggish days. Allergies can quietly drain energy, impact focus, and lower overall wellness.

How to host?

• Create a weekly “Allergy Armor” checklist that includes manageable habits.
• Share the checklist digitally or on printed cards, encouraging employees to complete 4–5 items daily for a week.
• At the start of the challenge, offer mini allergy-prep kits with tissues, wipes, herbal teas, and educational tips on seasonal allergies.

Rewards for motivation: Allergy-friendly gift sets, essential oil rollers, or giveaway the cheeky title of “Sneeze-Free Superstar.”

Bonus idea: Invite a local wellness expert to host a short session on natural allergy remedies or breathing techniques for relief.

5. Mood Bloom Journal Challenge

Why this challenge? Emotional dips are common during seasonal transitions. Journaling helps.

Take this piece of advice from renowned authors.

How to host?

• Provide employees with mini-journals or set up a shared digital space.
• Use spring-inspired prompts that encourage reflection on memories, personal growth, and seasonal intentions.
• Share calming playlists for journaling sessions.
• Create a gratitude wall (physical or virtual) where entries blossom into flowers.

Also, SilkandSonder has a list of great prompts. Check this out.

Rewards for motivation: Guided journals, scented candles, a good set of pens, a Gift Certificate to a Local Bookstore or Stationery Shop.

6. Spring Habit Stacking Challenge

Coined by S.J. Scott, author of his 2014 book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less, Habit Stacking has been a game changer.

It is a strategy where an individual links a new habit they wish to develop to an existing one they already perform consistently. The core idea behind this technique is to utilize the established routine of the pre-existing habit as a trigger or reminder for the new one.

Why this challenge? Spring symbolizes renewal and new beginnings, providing a natural cue for people to reassess and improve their habits.

How to host?

• Launch a “Plant One, Pull One” program. Employees choose one habit to adopt (e.g., drinking more water) and one to drop (e.g., doomscrolling before bed).
• Consider a duration that allows employees to see some progress in habit formation. Note that it takes more than 21 days, closer to 60-70 days, to build a habit.
• Emphasize picking just one habit.
• Provide clear instructions on how to link the new habit to an existing one. Examples:

1. "After I brush my teeth (existing habit), I will do 5 minutes of stretching (new habit)."
2. "Before I have my morning coffee (existing habit), I will drink a glass of water (new habit).

• Provide habit-stacking cheat sheets or use an activity-tracking platform like Vantage Fit.

Remind participants that it takes time to build a habit and that they should not beat themselves up if they miss a day.

Rewards for motivation: Wellness class passes, self-care kits, mugs or mini herb garden kits, or a digital certificate acknowledging their accomplishments.

7. Easter Egg of Joy Challenge

Easter. The joy of candy, colors, creativity and costuming. A season unlike any other.
-Grant Morrison

Spring and Easter both remind us of renewal, connection, and community. Just as nature begins to bloom and life reawakens, it’s also a perfect time to nurture relationships that may have gone quiet during the colder, slower months.

Why this challenge? Injecting play and surprise lifts morale and encourages connection.

How to host?

• Organize a virtual or office-wide “Eggs of Encouragement” hunt, in which employees hide kind notes or small treats for colleagues to discover over a week.
• End the week by recognizing the most thoughtful, creative, or uplifting egg with a reward.

Rewards for motivation: Golden egg prize—extra PTO hour, lunch with colleagues, or wellness swag bag.

8. Spring Wellness Recipe Refresh Challenge

Why this challenge? As the season shifts, so can our taste buds. This challenge invites employees to refresh their meals with color, variety, and seasonal flair—supporting energy and joy through what’s on the plate.

How to host?

• Encourage employees to add at least three servings of fruits and veggies to their daily meals. They can try a new spring-inspired recipe and share their favorite find.
• You can ask employees to log their meals with a meal tracker on our in-house app.

Bonus points for eating mindfully—away from screens.

Rewards for motivation: Create a digital recipe swap, host a “healthy dish” potluck, or offer fun rewards like spice kits, fresh produce boxes, or smoothie blenders.

Check these spring recipes by LoveandLemons.

9. The Great Donation Drive

Why this challenge? Spring cleaning often reveals unused items. Donating clears space and supports a cause.

How to host?

• Encourage employees to bring books, clothes, kitchenware, or other unused items from their spring cleaning hauls.
• Let teams compete to fill the most boxes or track donations by weight or item count.
• Host a poll to vote on a local shelter, nonprofit, or community center to receive donations, deepening their emotional investment.
• Set up a photo wall or digital gallery showing the donations and the impact they’ll make.

Rewards for motivation: Celebrate the winning team with a group volunteer day, a team brunch, or matching donation drives for personal causes they care about.

It’s a wellness win for both heart and home.

10. Budget Blossom Challenge

Why this challenge? Post-winter blues often come with post-winter bills.

Between spring break splurges, tax season, and spontaneous outdoor purchases (hello, new patio set!), employees may feel a financial pinch. Spring is an ideal time to reassess spending habits, set savings goals, and step into summer feeling financially empowered—not stressed.

How to host?

• Share weekly micro-challenges: “Pack lunch 3x this week,” “Track one expense category,” “Unsubscribe from 2 unused services”, “Host a fun “No-Spend Day,” “File your taxes early and treat yourself (guilt-free) with the refund Day.”
• Launch a light finance tracker bingo—with spaces like “Used a coupon,” “Brewed coffee at home,” or “Transferred $10 to savings.” Offer virtual templates or printed cards.
• Invite a speaker for a short session on budgeting hacks, saving for summer trips, or navigating tax season stress-free.

You can also use our Vantage Fit platform to access a personalized Financial Well-being Challenge. This challenge examines your employees’ spending habits, financial goals, and obstacles and creates a custom four-week plan to help them improve their financial health step by step.

You can schedule a demo with us to know more on it.

Rewards for motivation: Meal prep kits, sleek budget planners, or finance book club picks.

11. The FOMO Detox Challenge

Why this challenge? As the social calendar fills up post-winter, employees may feel pressured to attend every gathering, event, or after-work hangout. While connection is essential, over-committing can lead to burnout, stress, and the feeling of being stretched too thin.

How to host?

• Help your team pause and reflect before RSVPing “yes” to everything.
• Share a weekly “Social Energy Check-In” worksheet or a fun spring-themed “Permission to Pause” pass they can use guilt-free.
• Encourage employees to mark intentional rest days on their calendars.
• Host a lighthearted session on saying no with grace and invite team members to share anonymous insights on how setting boundaries has improved their well-being.

Celebrate mindful decision-making just as much as social participation. It’s a must-conduct challenge for introverts!

Rewards for motivation: Offer wellness rewards like aromatherapy kits, mindfulness journal sets, or a “Quiet Champion” desk badge. You could even grant winners a “Solo Day” with no meetings or social obligations—just peace and permission to recharge.

To know about our wellness rewards program, you can get in touch with our team of experts!

12. Work-Play Harmony Challenge

Why this challenge? The lure of sunshine, blooming trees, and chirping birds can make staying focused at the desk tough. While spring inspires movement and exploration, it can disrupt productivity if not balanced thoughtfully.

How to host?

• Encourage your team to create personalized schedules for deep focus and fresh-air breaks.
• Offer time-blocking templates with intentional outdoor moments, like a daily “sunset sprint” to finish strong and head outside.
• Launch a “Park & Progress” challenge where employees log completed tasks and time spent in nature.
• Reward those who find that sweet spot between hitting goals and chasing butterflies.

Rewards for motivation: “Work-Play Pro” trophy or desk badge, Desk-to-Daisy wellness kits (sunblock, water bottle, trail snacks), Extended “Green Hour” breaks, Nature-themed gifts like plants or picnic gear.

Spring into Action with Vantage Fit

Are you looking to launch a fresh, engaging wellness challenge this season? Vantage Fit makes it effortless.

From step to mental wellbeing challenges, mood check-ins, and team leaderboards, we offer everything you need to create challenges that fit real lives—not rigid routines.

Use our seasonal Wellness Calendar and Challenge Planner to roll out fun, themed activities with zero extra stress. Top it off with thoughtful rewards from our Wellness Catalogue, letting employees choose what truly supports their well-being.

Because when employees feel supported, they show up as their best selves.

Let us help you build a thriving workplace —one spring challenge at a time.

Book your demo today and discover the difference!

I believe in process. I believe in four seasons. I believe that winter's tough, but spring's coming. I believe that there's a growing season. And I think that you realize that in life, you grow. You get better.
– Steve Southerland

Frequently Asked Questions

1. Why is it important to switch up wellness challenges with the seasons?

Each season brings specific health challenges and opportunities, such as flu season in winter or increased pollen in spring. Adapting wellness challenges helps address these issues proactively, supporting participants’ overall health throughout the year.

2. What are some fun outdoor activities we can include in a spring wellness challenge?

• Walking and Hiking
• Outdoor Yoga
• Slacklining
• Water Aerobics
• Golf
• Gardening
• Playing with pets and kids

3. What are some spring wellness tips for 2025?

• Incorporate nutrient-dense foods like fruits, whole grains, and lean proteins into your diet.
• Resume regular physical activity after winter's potential inactivity period. Start with simple walking routines.
• Take proactive steps to manage spring allergies.
• Learn something new this spring - a language, hobby, or skill to keep your mind sharp.
• Limit news consumption to stay informed without excessive exposure to distressing content.
• Practice present-moment-awareness to stay grounded and appreciate the season.