33 Wellness Challenges Ideas and What to Track

Employee wellness challenges are initiatives designed to help employees build healthier habits while fostering a culture of wellbeing. These challenges often run for weeks or months, giving participants time to make meaningful, lasting changes.

Some companies even get creative, tying challenges to seasons or events like "Spring into Fitness" or "New Year, New You."

The fun part? These workplace wellness challenges target all dimensions of wellness (physical, mental, emotional, social, and financial) through various activities. Employees can participate solo, or team up with coworkers. Whether improving sleep or drinking more water, the goal is to find what works for each person.

Many companies add a little friendly competition to make things even more engaging. Employees might see their names at the top of a leaderboard, or points might be awarded for achieving fitness goals. Some companies even offer tangible rewards, like gift cards, for those who show the most improvement.

It's a win-win situation in which improved health behaviors are recognized and celebrated.

One standout example is the Step Challenge on the Vantage Fit platform, which has significantly boosted engagement and participation. Pyry Liukkonen, Founder of Coach Pyry, shared how step challenges through Vantage Fit led to impressive results: "My clients have been pleased with the results."

The benefits are clear—active employees are more energized, engaged, and productive. Organizations are catching on to the fact that employees perform their best when they feel good. It's pretty simple when you think about it - take care of your people, and they'll take care of the business.

Wellness Challenge Ideas

Below are 33 dynamic wellness challenges designed to support your employees’ well-being. Each challenge is thoughtfully categorized by the different dimensions of wellness, making it easy to choose the perfect fit for your team!

So, let’s get started:

Wellness Challenges for Physical Activity

1. Step Challenge

The Step Challenge is a gentle reminder that something as simple as walking can significantly impact heart health, less anxiety, and lifted spirits. No need for a workout or fitness equipment— just a reliable pair of shoes, a fitness tracker, or a fitness app like Vantage Fit to track progress and keep motivation high. It’s perfect for those hectic schedules, whether your employees are at the office or working from home.

Here’s how it works: Participants track their steps each day and gradually challenge themselves to take more. They can choose to do it solo or in a team; it’s up to them. You can run the challenge for a week or a month—whatever works best—aiming for 30–60 minutes of walking daily.

To keep the energy high, offer rewards like gift cards, fitness gadgets, or even a well-earned day off for the top stepper or the most consistent walker. And if you want to keep the vibe fun, a simple shout-out or company-wide recognition can work wonders, too.

2. Squat Goals

Squats are one of those exercises that pack a punch—they're easy to do, no equipment is needed, and they work wonders for lower body strength.

To run the challenge, encourage employees to aim for three sets of 12–15 repetitions of at least one type of squat each day, as suggested by Healthline. For instance, if someone does 3 sets of 12 squats daily for 10 days, they’ll complete 360 squats by the end of the month.

This sounds like a pretty great number, don’t you think?

It's perfect for anyone, whether they’re working from home or in the office or they want to do it solo or in a group. To make it easier for you, we have a blog on 30 Day Squat Challenge. Why not implement that?

As for rewards, let your imagination run wild. How about a “Squat King/Queen” crown for someone who hits their goal consistently or a cool customized T-shirt for everyone who finishes the challenge? Maybe throw in some healthy snacks, a smoothie voucher, or a gift card from a local fitness store.

Keep it light and fun—these rewards don’t need to break the bank but can certainly make the challenge more exciting.

3. Desk-ercise Derby

Sitting at a desk for long hours can lead to problems like poor posture, back pain, and stiffness. Desk exercises are a simple way to counteract these problems and keep employees active.

Each Monday, you can email or post a flyer on the staff wellbeing board to introduce a new move. Consider seated leg raises, desk push-ups, or chair swivels; ample poses exist.

Motivate participants to dedicate just 5–10 minutes to these quick desk exercises, which are ideal for breaking up long periods of sitting. You can run the challenge for 4 weeks, and trust me, you will see improved spinal health and flexibility among your employees.

Consider including fun incentives like an ergonomic desk accessory such as good chair cushions, footrests, memory foam seat pads, etc.

A few movements throughout the day can keep sedentary habits at bay!

4. Stairway to Health

Let’s take inspiration from Led Zeppelin’s classic hit and turn your office stairs into the gateway to better health. The idea is simple: ditch the elevator, take the stairs, and reap the rewards of regular physical activity.

To run the challenge, set a company-wide goal. For example, challenge employees to climb 29,032 feet (the height of Mount Everest) over a month. Track everyone’s progress and make it a fun competition.

This challenge is perfect for remote and onsite teams and helps improve cardiovascular health and overall fitness, making it a win-win for everyone! The total time required for the challenge? Maybe 10-15 minutes a day, depending on how many stairs your employees climb.

For rewards, you can give them an excellent pair of shoes! The engagement is going to soar on this one!

5. Yoga for All Challenge

Yoga combines movement, breathing, and meditation—simple yet powerful tools to support your employees' well-being. It improves focus, prevents musculoskeletal issues, and addresses many challenges of a sedentary lifestyle.

How to host a yoga challenge at work? Set up a peaceful corner in the office where employees can practice yoga during breaks or after work. Hire a professional instructor or designate yoga-savvy employees to lead.

For remote employees, subscribe to an online yoga service for daily short sessions. Run this challenge for 30 days, encouraging employees to commit to 10–20 minutes of yoga daily. Reward them with relaxing prizes like aromatherapy oils, a yoga mat, a wellness gift card, or a mental well-being getaway.

Keep the Zen flowing in.

Wellness Challenge Ideas for Healthy Eating

6. The Great Sugar Detox

We all know the effects of indulging in sugary treats, yet it can be challenging to resist them. A 2014 study published in JAMA Internal Medicine by Quanhe Yang et al. found that consuming 25% or more of daily calories from added sugars doubled the risk of dying from heart disease compared to intake below 10%.

To combat such mishaps, you can encourage employees to embark on a 21-day journey to break free from added sugars.

Set weekly goals such as “cut back 10% this week” or “ditch sugary snacks for five consecutive days.” Track progress through a simple app and make it fun by celebrating small wins. Depending on how competitive or collaborative your employees are, this can be done individually or as a team.

Educate them so that they can identify and remove hidden sugars in condiments, sauces, and processed foods. Provide guidance on switching to sugar alternatives or natural sweeteners. The 2010 Dietary Guidelines for Americans recommend restricting added sugars to 5% of one’s daily calorie intake.

"If you're going to have something sweet, have a fruit-based dessert," says Dr. Teresa Fung, adjunct professor of nutrition at the Harvard School of Public Health. "That way, at least you're getting something good out of it."

Reward healthy luncheon options to those who show the most incredible resistance.

7. Water Intake Challenge

Encourage employees to drink at least eight glasses (64 oz) of water daily for a month. Many health organizations suggest an average of about 8 cups (64 ounces) or 2 liters daily for adults. According to a study published on Medical News Today by Markus MacGill and Mandy French, men typically require around 13 cups (3 liters), while women need about 9 cups (2.7 liters) of fluids daily.

Participants can track their progress using water bottles or, even better, leverage Vantage Fit’s water logging feature. Tips on infusing water with fruits or herbs can keep it interesting.

To help you out with hosting a water challenge, I am giving away a few tips that you can share with your employees:

Choose fruits like berries, citrus, or tropical options like pineapple and mango. Herbs such as mint, basil, and rosemary add a refreshing twist.

Try blending flavors to create a unique taste. For example, combining cucumber and mint provides a refreshing, cooling effect, perfect for hydration after a long meeting.

Infuse your water for at least 2 hours or overnight in the fridge to allow the flavors to develop fully.

Sip, sip, hooray!

8. Carb-Cycling Diet

This is a very unique diet that’s hugely popular amongst athletes. The goal is to lose weight swiftly and maintain energy levels by limiting carb intake. Participants alternate between high-carb and low-carb days for four weeks.

On high-carb days, participants may consume up to 2.5 to 3 grams of carbs per pound of body weight. Employees can focus on whole grains and vegetables.

On low-carb days, the intake can drop to around 0.5 to 1 gram of carbs per pound of body weight, centering on lean proteins and healthy fats.

Provide meal plans for both types of days and ensure that those plans cover vegetarians/non-vegetarians and vegans. You can also host a nutritionist Q&A session.

9. Breakfast of Champions

Mornings set the tone for the day, so why not make them extraordinary? For one month, motivate employees to prepare and share nutritious breakfast recipes. It could include:

• overnight oats,
• smoothies, or
• veggie-packed omelets.

To help them out, organize virtual cooking classes where employees can learn to prepare these nutritious meals. Crown a weekly "Breakfast Boss" and reward the most creative and nutritious creations.

10. Portion-Control Challenge

This is designed to help employees take control of their eating habits, not by giving up favorite foods but by rethinking how much they need on their plates.

The first step is to become aware of portion sizes. Encourage participants to measure recommended serving sizes for a few meals to see what a balanced plate looks like.

The Dietary Guidelines for Americans recommend consuming at least 5 servings of fruits and vegetables per day, ensuring that 45-65% of daily calories come from carbohydrates, and a healthy intake of proteins and fats.

A simple trick? Use smaller plates and bowls to reduce portions naturally.

Also, teach employees to slow down and savor their food. Eating slowly gives the brain time to register fullness, helping them avoid overeating. Give rewards to motivate the team, like gift cards for those who stick to the challenge and share their experiences.

The goal is simple: Eat less, but eat smart.

11. Mindful Eating Challenge

Often, people are not paying full attention to what they are chewing. They are rather scrolling or binge-watching. This challenge is to change that approach.

For 14 days, encourage employees to eat in a way that’s more intentional and nutritionally fulfilling. The first step is awareness. Are they always eating in front of a screen? Do they finish meals too quickly? These are the things that they need to pay attention to.

Secondly, minimize distractions. Whether it’s breakfast, lunch, or dinner, encourage participants to sit at a table without devices. Ask them to focus on the food in front of them, observing their meals' colors, textures, and aromas.

Thirdly, could you encourage them to eat slowly? When (healthy) food is eaten mindfully, the act becomes a form of meditation. Provide guided meditation recordings focused on mindful eating.

Recognize and reward those who are consistent.

12. Meal-Prep Challenge

Empower your employees to take control of their nutrition with a four-week cooked meal challenge. Share a complete meal prep plan for the week ahead each Sunday, including shopping lists and prep instructions.

For instance, try the following -

• Week 1: Start simple with mason jar salads.
• Week 2: Try grain bowls with roasted veggies and protein.
• Week 3: Experiment with homemade soups or stews.
• Week 4: Create bento-style boxes with a variety of small portions.

Create a Slack channel where participants can share their meal prep victories and tips.

At the end of the month, host a "Meal Prep Masterpiece" contest with prizes for the most organized, creative, and nutritious prep. Watch as your team's nutrition improves and stress levels decrease.

Wellness Challenges for Mental Health

13. Gratitude Journaling

In this 30-day challenge, employees embark on a journey of appreciation. Each day, they'll jot down three things they're grateful for – big or small. Please encourage them to dig deep, looking beyond the obvious.

When conscious efforts are being put into introspection, even a bland day at work can feel like a blessing. This simple practice can help cultivate a mindset of appreciation and foster positivity.

To make it easier, apps like Grateful, Five-Minute Journal, or Daylio offer gentle prompts. These help individuals track their gratitude journey in a way that feels personal and uplifting every day.

14. No-Screens-After-8pm Challenge

It's time to break up with our screens for a little while.

This 7-day challenge can encourage employees to reduce screen time outside of work. They'll rediscover offline hobbies, have face-to-face conversations, and give their eyes (and minds) a much-needed break.

15. Positive Self-Talk Challenge

This is a must-conduct challenge.

For two weeks, employees work on replacing stressful thoughts with positive self-talk. By repeating affirmations like “I can handle this” or “I deserve success,” participants build resilience and boost confidence.

16. Random Acts of Kindness

For one month, invite employees to do one act of kindness each day, whether at work or in their personal lives. It doesn’t have to be anything significant — maybe holding the door open for a stranger or sending a thoughtful message to a colleague who might need some encouragement.

These small, meaningful gestures can brighten someone’s day in ways we often don’t realize. And can you believe that it has health benefits, too? Performing acts of kindness triggers the release of oxytocin, a hormone that fosters feelings of connection and trust. According to a Cedars-Sinai article titled "The Science of Kindness" (February 13, 2019), oxytocin is also linked to lowering blood pressure and reducing stress levels, making kindness beneficial for overall well-being.

To make this challenge even more impactful, employees can anonymously share their experiences on a communal board. It's a simple way to remind us of the power of kindness and how it can strengthen our community, one thoughtful act at a time.

Kindness never goes out of style!

17. Mindful Moments Challenge

For the next 21 days, invite employees to take three tiny "mindfulness exercise breaks" each day. Just 1–3 minutes is enough to breathe deeply, check in with their feelings, or notice the little things around them. It’s a gentle way to slow down and find some calm in the day.

You could also provide a gentle chime or notification to remind employees to pause and reconnect with themselves throughout the day. These mindfulness filled moments can serve as a reset, helping employees feel more grounded and refreshed as they go about their work and daily lives.

Seasonal Wellness Challenges

Spring Wellness Challenges

18. Bloom Where You're Planted

Host a 30-day spring challenge to try a new healthy habit each day.

From simple actions like drinking a cup of herbal tea in the morning to taking five minutes to meditate, each day presents a fresh opportunity to nurture well-being.

You could even have a “Bloom Together” board, where participants post encouraging words or celebrate small wins.

19. Spring Cleaning for the Mind

This is a 2-week decluttering challenge, focusing on both physical spaces and mental clutter. Each day, participants will take on small decluttering tasks like:

• organizing their desks,
• clearing out old files,
• journaling to release pent-up thoughts,
• practicing mindfulness to quiet the mental noise, etc.

Declutter your mind, your heart, your home. Let go of the heaviness that is weighing you down. Make your life simple, but significant.
― Maria Defillo

Summer Wellness Challenges

20. The Sunrise Serenity Challenge

For 30 days, encourage employees to rise 30 minutes before sunrise and spend that peaceful time outdoors—whether on a cozy balcony, in their backyard, or at a nearby park.

In those first 15 minutes, they can indulge in gentle stretches while soaking in the beauty of the dawn sky. The remaining time is perfect for setting a daily intention, accompanied by a refreshing glass of lemon water.

This summer challenge could help create a beautiful opportunity for employees to reconnect with nature and themselves before diving into the day’s demands.

21. The Sunset Unplug & Connect Challenge

For two weeks, create a sacred hour around sunset. Ask your employees to turn off all digital devices and make meaningful connections. Activities might include:

• Having a picnic dinner outdoors
• Reading poetry in a garden
• Writing letters to loved ones
• Watching clouds while practicing deep breathing
• Sharing stories with family or friends around a backyard fire pit.

Doesn’t it sound dreamy?

Autumn/ Fall

22. The Autumn Twilight Movement Quest

As days get shorter, urge employees to embrace the changing light through mindful movement. Create a different evening ritual each week:

• Week 1: Indoor candle-lit gentle yoga
• Week 2: Sunset nature photography walks
• Week 3: Cozy indoor dance sessions to autumn-themed playlists
• Week 4: Evening stargazing with gentle stretching

They can end each session by wrapping themselves in a warm blanket and writing one line about their feelings.

23. The Autumn Hearth & Heart Project

Fall is perfect for nurturing connections. Each week, focus on warming one area of life:

• Week 1: "Cozy Corner Creation" - Design a reading/relaxation nook with soft textures
• Week 2: "Friendship Fire" - Host simple gatherings sharing warm drinks and stories
• Week 3: "Knowledge Harvest" - Learn one new skill (knitting, bread baking, watercolors)
• Week 4: "Giving Warmth" - Create handmade gifts or care packages for others

Such heartwarming fall challenges can make people feel very knitted with each other when the seasons get a little gloomy.

Winter

24. The Yuletide Connection Project

Create meaningful connections during the season of giving:

• Week 1: "Angel Notes" - Leave anonymous kind messages in public places
• Week 2: "Memory Making" - Record elderly relatives sharing holiday stories
• Week 3: "Comfort & Joy" - Create care packages for homeless shelters
• Week 4: "Christmas Kindness" - Perform daily random acts of kindness

Special Challenge: On Christmas Eve, gather friends/family to create a "Hopes & Dreams" time capsule for next year.

25. The Winter Wellness Bingo

Turn wellness into a fun game with Winter Wellness Bingo!

Create a bingo card filled with different wellness activities. Examples include:

• Try a new Christmas-sy recipe
• Take a 20-minute walk in the fresh air
• Enjoy a tech-free evening
• Practice 5 minutes of deep breathing

These fun activities will keep participants engaged and promote overall wellness.

Employees can check off squares as they complete each task throughout the winter. At the end of the season, offer small rewards or recognition for those who complete a whole row, column, or the entire card!

This winter challenge adds a playful element to wellness, keeping everyone engaged and motivated during the darker, colder months.

Team Building and Social Challenges

26. The Connection Cartographer

Map the hidden talents within your team by creating a "skills constellation." Each person shares one unexpected talent or hobby and then connects with others with similar interests.

By month's end, organize mini -workshops where team members teach their skills. Watch as the astronomy enthusiast collaborates with the amateur photographer for a stargazing session or the home baker pairs with the storyteller for a "tales and treats" afternoon.

27. The Gratitude Garden

Create a communal space (physical or virtual) where team members plant "seeds of appreciation." Someone leaves a specific, heartfelt note about how a colleague made their day better each day.

As appreciation grows, watch workplace relationships bloom. Celebrate when the garden is full by creating a collective artwork incorporating everyone's messages.

28. The Story Bridge

Launch a team-wide story chain where each person adds a chapter to an ongoing tale, incorporating elements from their culture or background.

Share chapters during lunch breaks, watching as the narrative weaves together different perspectives, humor, and wisdom from across the team. Culminate in a creative celebration where the story comes alive through art, food, or performance.

Financial Wellness Challenges

29. The Legacy Builder

Help your employees craft a personal "financial heritage" plan that extends beyond numbers. They can interview elders about their money wisdom, document family financial lessons, and create a beautiful "money memoir" to pass down.

Include successes and setbacks, transforming financial planning into a story of growth and resilience.

30. The Joy-Value Alignment

Educate your team to explore the intersection of happiness and spending through a month-long experiment. Each week, guide your employees to reallocate funds from autopilot purchases toward experiences or items that deeply align with your values.

They can document the shift in well-being as your money flows more intentionally.

Beware of little expenses. A small leak will sink a great ship.
– Benjamin Franklin

31. The Prosperity Circle

Encourage your employees to form a supportive money mastermind with their friends or anyone they are comfortable with. Help them share financial goals through creative vision boards, celebrate money victories (big and small), and create accountability through monthly "prosperity check-ins."

Transform financial discussions from taboo to empowering through honest, caring conversation.

The financial gains will be the ‘wellness rewards,’ trust me.

Bonus Wellness Challenge Ideas

32. The Sustainable Swap Challenge

This 21-day challenge transforms environmental wellness into an engaging game of sustainable living. Each week, participants focus on making mindful switches in different areas of their work and personal lives:

• Week 1: "Office Warrior" - Replace disposable items with reusable alternatives (water bottles, coffee cups, utensils)
• Week 2: "Energy Guardian" - Master power-saving techniques at workstations, learn about digital carbon footprints
• Week 3: "Zero-Waste Hero" - Experiment with package-free lunches, start composting, and create a zero-waste kit

Track collective impact through a shared dashboard showing estimated plastic pieces saved, carbon emissions reduced, and money saved through sustainable choices.

The challenge culminates in a "Sustainability Show & Tell" where participants share their most successful swaps.

33. The Joy of Movement Challenge

Break free from traditional exercise routines with this playful 30-day movement exploration. Each week, introduce a different way to celebrate the joy of moving your body:

• Week 1: "Childhood Games" - Revive playground classics like hopscotch and jump rope during breaks
• Week 2: "Dance Around the World" - Learn simple dance moves from different cultures
• Week 3: "Animal Inspiration" - Mimic animal movements for strength and flexibility
• Week 4: "Movement Medicine" - Create personal movement rituals for different times of day

The focus isn't on calories or steps but on rediscovering the pure joy of movement. Document "movement moments" through quick video clips or photos, creating a library of joyful movement inspiration for the team.

Remember: "Life is not about waiting for the storm to pass; it's about learning to dance in the rain."

Now, as you read all the wellness challenges, aren’t you tempted to integrate them all?

How about turning wellness into a year-long celebration rather than a quick fix? As the saying goes, "Small habits lead to big changes.” That’s the secret to lasting engagement—consistency!

In fact, the science of neuroplasticity shows us that our brains are wired for change, but only through consistent effort.

But let’s be real: planning wellness activities month after month can feel overwhelming. We get it—HR teams often wonder, “What do we do next?” That’s why we’ve created a year-long wellness calendar to make it easy. With 12 thoughtfully designed themes, it’s the perfect blend of fun and purpose, keeping your team motivated and engaged every step of the way.

Are you ready to rewire your workplace for health? Download our template today and start start turning small steps into big changes!

FAQ

Should I Create a Wellness Challenge Ideas Calendar for the Workplace?

Absolutely, creating a wellness challenge ideas calendar is a great way to keep your workplace engaged and motivated. It's a visual tool that helps you plan and execute a variety of challenges throughout the year.

For a more efficient approach, use a wellness calendar to easily organize your ideas and track progress.

What are the Benefits of Wellness Challenges in the Company?

Wellness challenges offer a multitude of benefits for your company. They can improve employee health, boost morale, reduce absenteeism, and enhance productivity. These challenges foster a positive work environment, strengthen team bonds, and contribute to company success.

What different Wellness Dimensions should a Company focus on?

A holistic approach to employee well-being involves addressing multiple wellness dimensions. Here are the key areas to focus on:

• Physical Wellness
• Mental Wellness
• Emotional Wellness
• Social Wellness
• Financial Wellness
• Occupational Wellness
• Environmental Wellness
• Spiritual Wellness

Should I Improve the Digital Wellness in the Workplace?

Yes, ensuring digital wellness in the workplace can significantly improve focus and well-being. Simple changes like encouraging breaks from devices or setting no-email hours help employees recharge, creating a healthier and more balanced work environment.

How to Track Wellness Challenges in the Global Company?

Tracking wellness challenges in a global company can be simple when you focus on two key things: the number of people participating and their progress. With remote and onsite employees, popular employee wellness apps help create challenges, track results, and keep everyone engaged across different time zones.

Can we Create Customized & Personalized Wellness Challenges?

Yes, absolutely. You can create wellness challenges tailored to employees’ unique needs and interests. By considering what resonates with each person, challenges become more enjoyable and easier to stick with, helping everyone stay on track.

Vantage Fit has an excellent wellness challenge customization feature. Why not give it a try?

Schedule a demo.

Can I create Wellness Challenges for all Seasons of the year?

Yes, you can create wellness challenges for each season —fall, winter, spring, and summer—tailoring activities to the weather and moods. This keeps employees engaged year-round, offering fresh challenges that align with the changing seasons and their needs.

Which is the Best Season to Host and Participate in Wellness Challenges?

There’s no one-size-fits-all answer, but spring is ideal for wellness challenges. With longer days, better weather, and fresh produce, people are more motivated to get active and eat healthy.

Popular Spring Wellness Challenge Ideas are nature hikes, outdoor workouts, or hydration tracking.

Which Season is not good to Host and Participate in Wellness Challenges?

Winter can be a less ideal season for wellness challenges. The cold weather and the holiday season often lead to reduced participation. Snow and poor conditions may keep employees indoors, and many preferred wellness spaces are closed or limited during this time.

However, creative indoor or virtual challenges can keep employees engaged during this season.

Popular Winter Wellness Challenge Ideas include christmas baking, 5k step challenge, and daily gratitude practice.

How to Set up a Wellness Challenge?

Wellness challenges are a fun way to unite people while encouraging healthier habits. They don’t have to be complicated—just follow these steps to create a challenge your team will enjoy:

• Start with clear goals that inspire participation.
• Pick a fun and engaging challenge theme.
• Set a realistic timeline that works for everyone.
• Define measurable milestones to track progress.
• Add meaningful rewards to keep motivation high.
• Use simple tools or apps to make tracking easy.
• Share the details with energy and excitement.

Final words

The journey to wellness isn't a sprint – it's a marathon with occasional water breaks and high-fives. As you implement these challenges, remember that actual change happens gradually, one small victory at a time.

Think of these wellness challenges as seeds you plant in your organizational garden. Some will bloom quickly, others might take time, and a few might need different soil altogether. That's perfectly okay.

The key is to keep nurturing this culture of wellness, adjusting and adapting as you go.

As Jim Rohn wisely said, "Take care of your body. It's the only place you have to live." So pick a challenge that resonates with your team, and take that first step.

After all, the best time to start focusing on wellness was yesterday. The second-best time? Right now.

Keep moving, keep growing, and most importantly, keep well!