10 Must-Do Workplace Wellness Challenges to Increase Physical Activity and Reduce Stress

11-minute read

Workplace wellness challenges are a tool for employee wellness managers to promote healthy living and a supportive work environment.

Benefits of Workplace Wellness Challenges

Workplace wellness challenges have many benefits for employees and organizations. Here are some of the top benefits:

• Physical and Mental Health: Regular participation in wellness challenges will result in better physical fitness, less stress, and clearer mental health.
• Employee Engagement and Motivation: Wellness challenges create excitement and purpose; employees will actively participate and achieve their health goals.
• Teamwork and Communication: Many challenges are team based, building collaboration and communication among colleagues.
• Absenteeism and Turnover: Healthier employees take less sick days and are more likely to stay with the company reducing turnover rates.
• Morale and Job Satisfaction: Participating in wellness challenges will boost morale and job satisfaction creating a positive work environment.
• Sense of Community and Camaraderie: Wellness challenges bring employees together, building a sense of community and camaraderie in the workplace.
• Cost savings on Health Care and Workers Comp: Healthier employees mean lower health care costs and fewer workers comp claims.

By running workplace wellness challenges organizations can create a culture of well-being that benefits everyone.

Here are wellness challenge ideas and activities that have been proven to work in thousands of companies, school systems, colleges and universities and other organizations. They are designed to get employees moving, boost mental and emotional health and support self-care practices.

Physical Activity Challenges

Workplace wellness challenges that get employees moving are the foundation of a successful employee wellness program. They produce the highest participation rates and when done well the highest satisfaction ratings. Here are 4 top employee wellness challenge ideas to get you started.

Steps to Success: 10,000 Steps a Day

10,000 steps a day can have many health benefits but for those just starting out 6000-8000 steps produces positive outcomes as well. Daily walks have been linked to many health benefits including better cardiovascular health, weight control and reduced risk of chronic conditions like diabetes and high blood pressure. Walking is also known to boost mental health by reducing stress and anxiety and promoting better sleep. Employee wellness managers can challenge employees with the 10,000 steps a day goal using these ideas:

• Step Leaderboard: Create a live leaderboard showing the top steppers in the company, encouraging friendly competition and a desire to get to the top.
• Step-Based Prizes: For every X number of steps taken employees earn a chance to win great prizes, to motivate them to increase their daily step count.
• Step Challenges: Run a weekly step challenge (e.g. 50,000 steps in a week) that unlocks rewards or recognition upon completion.
• Step-to-Donate: Partner with a local charity and convert the total number of steps taken by employees during the challenge into a monetary donation. This will motivate participants to increase their step count for a good cause.

Minimum Daily Dose: 20 Minutes of Outdoor Movement

Moving outside for 20 minutes a day has many mental health benefits. Research shows that being outside and natural light and fresh air increases serotonin levels which is crucial for mental wellness and happiness. Outdoor activity can also reduce stress, anxiety and depression symptoms and improve concentration and overall mental wellbeing.

Wellness managers can encourage outdoor movement with these fun and engaging ideas:

• Weekly Themes: Introduce weekly themes (e.g. beach walks, nature hikes, city exploration) to keep participants engaged and get them to explore new surroundings during their daily outdoor movement.
• Scavenger Hunts: Run scavenger hunts that require participants to find specific items or landmarks during their outdoor movement sessions, to add a fun and interactive element to the challenge.
• Step Milestones: Set progressive step milestones (e.g. 100,000 steps in a month) and reward employees with eco-friendly prizes (e.g. reusable water bottles or plant seeds) upon reaching each milestone.
• Employee Spotlights: Highlight employees who are participating in the challenge, sharing their experiences and successes to inspire others and build camaraderie.
• Mindfulness Sessions: Incorporate outdoor mindfulness activities (e.g. walking meditations or yoga) to focus on the mental health benefits of being in nature.

Rise and Shine: 30 Minutes of Morning Exercise

Start your day with 30 minutes of exercise to develop consistency, increase alertness and energy. By incorporating a daily 30 minute morning workout you can improve overall wellbeing and physical health. Morning exercise promotes productivity, supports weight management, cardiovascular health and better sleep. Wellness managers can make morning exercise even more appealing with these ideas.

• Sunrise Photo Contest: Encourage employees to share their morning exercise photos featuring sunrises or other beautiful scenery. Run weekly contests and award prizes for the best photos.
• Buddy System: Pair up employees to hold each other accountable and motivate one another. Track combined team progress on a leaderboard.
• Morning Wellness Talks: Schedule brief morning webinars or presentations from wellness experts to provide valuable tips and insights on health, nutrition, and fitness.
• Early Bird Rewards: Offer special prizes or recognition to employees who complete their morning workouts consistently, such as healthy breakfast deliveries, fitness gear or premium app subscriptions.

Stretch & Flex: 2-Minute Timeouts

Take 2 minute stretching or strengthening breaks throughout the day as a simple yet effective wellness initiative — in the morning and in the afternoon. Boost your workday with 2 minute stretching or strengthening breaks in the morning and afternoon to focus, relieve tension, and improve posture. By incorporating these mini breaks into your routine you can increase overall wellbeing. Regular breaks for stretching and strength exercises promote productivity, reduce muscle tension and create a healthier work environment.

Wellness coordinators can support these mini breaks with these refreshing ideas:

• Midday Motivation: Send daily motivational messages with simple stretching or strengthening exercises to encourage employees to take their 2 minute timeouts.
• Team Stretching Sessions: Run virtual group stretching or yoga sessions during the workday to promote bonding, support and camaraderie among colleagues.
• Polite Posture Police: Encourage employees to remind each other gently about the importance of good posture and taking regular breaks for stretching and strengthening exercises.
• Desk-ercise Rewards: Reward employees who participate in the challenge with desk-friendly exercise equipment (e.g. resistance bands or stress balls) to motivate them to maintain their daily stretching and strengthening habits.

Pre-made HES physical activity challenges include 10K-A-Day, Walktober, Chirpy and Star Trak.

Stress Reduction and Mental Health Challenges

Stress is a top concern in almost every employee survey. These 6 challenges offer practical techniques and strategies to help employees navigate life’s stressors and reduce in-the-moment stress.

Breathe Easy: Deep Breathing

Practice deep breathing exercises daily as part of a workplace wellness challenge to reduce stress, calm your nervous system and improve focus. Aim for at least 5 minutes of deep breathing each day. By integrating these simple breathing techniques into your routine you can relax and overall mental health. Regular deep breathing exercises supports emotional regulation, increase mindfulness and contributes to a healthier work environment.

To support deep breathing routines wellness managers can:

• Breathwork workouts: Host virtual breathwork sessions that guide employees through various deep breathing exercises and techniques.
• Mindful Reminders: Send regular reminders or daily emails with simple deep breathing exercises to encourage employees to take a 5 minute break for focused breathing.
• Calm Room: Designate a “calm room” in the workplace, a peaceful environment for employees to practice deep breathing exercises and meditation techniques.
• Breathing Workshops: Organize workshops with professionals to teach employees about the benefits of deep breathing, how to do it properly and how to make it a daily habit.

Muscle Melt: Progressive Muscle Relaxation

Do progressive muscle relaxation to ease physical tension and mental calmness. Dedicate 10-15 minutes daily to this practice. Progressive muscle relaxation exercises reduces physical discomfort, stress levels and relaxes you for better sleep.

Employee wellness managers can reinforce progressive muscle relaxation with:

• Muscle Relaxation Tutorials: Offer virtual tutorials or workshops on progressive muscle relaxation techniques to teach employees how to do it properly and integrate it into their daily lives.
• Relaxation Rewards: Create challenges that encourage employees to track their daily progressive muscle relaxation sessions and share their experiences with colleagues. Reward or recognize them for consistent practice.
• Mindful Moments: Schedule “Mindful Moments” during the workday where employees can pause, practice progressive muscle relaxation and reflect on their mental and physical wellbeing.
• Relaxation Station: Set up a designated “Relaxation Station” in the office with comfortable seating, calming music and guided relaxation audio sessions to provide a supportive environment for employees to practice progressive muscle relaxation.

Laughter Lift: Daily Dose of Joy

Boost your mood and reduce stress by adding a daily dose of humor to your day. Engage in funny activities like watching funny videos, sharing jokes with friends or playing lighthearted games to create a positive and uplifting atmosphere. Integrating humor into your day can lead to better mental wellbeing, stronger social bonds and a healthier work environment.

Wellness managers can support a daily dose of joy with these ideas:

• Comedy Breaks: Host regular “Comedy Breaks” during the workday where employees can gather to watch short funny videos or share amusing stories, bonding and laughing together.
• Joke Board: Create a virtual or physical “Joke Board” for employees to share their favorite jokes or humorous stories, adding some levity to the workplace and daily laughter.
• Game Nights: Organize monthly game nights where employees can play fun, interactive activities and have laughter-filled bonding experiences.

Mind Unwind: Guided Imagery

Go on a mental journey to relaxation with daily guided imagery exercises, 10-15 minutes a day. Visualizing calming scenes and using your senses with imagery techniques supports mental clarity and inner peace.

Wellness managers can support guided imagery with these ideas:

• Guided Imagery Sessions: Host virtual or in-person guided imagery sessions, led by experienced facilitators, to introduce employees to various visualization techniques and a culture of relaxation.
• Mindful Moments: Schedule specific times during the day for “Mindful Moments,” providing employees with audio recordings or written prompts to do guided imagery at their own pace.
• Imagery Sharing: Encourage employees to share their guided imagery experiences and favorite visualizations with colleagues, creating a sense of community and inspiration for daily practice.
• Virtual Retreats: Organize virtual retreats featuring guided imagery workshops, where employees can try out different visualization techniques and learn how to incorporate them into their daily routine for stress relief and focus.

Tension Tamer: Nature Time

Spend at least 20 minutes a day in nature. Whether walking in a park, sitting on a bench or doing outdoor activities, being in nature can reduce stress levels, improve mood and overall wellbeing.

Wellness managers can promote time in nature with:

• Nature Walks: Host group nature walks during breaks or after work, so employees can socialize while being in their surroundings.
• The Merlin App. The app recognizes birds through songs and calls for birds around the world and is a great pull for getting outdoors, especially in spring and summer.
• Outdoor Workspaces: Create outdoor workspaces or encourage employees to work outside when possible, to connect with nature and reduce stress of indoor environments.
• Nature Photo Contest: Host a nature photo contest where employees can share images of their favorite outdoor spots or nature related experiences, to inspire others to prioritize their daily nature time.
• Green Thumb Initiative: Encourage employees to grow plants or create green spaces in the workplace, to promote tranquility and the benefits of being in nature.

Yoga Oasis: Daily Practice

Do yoga 2 or more times a week to reduce stress, improve flexibility and promote relaxation. Aim for 20+ minutes each session. This ancient practice combines physical poses, controlled breathing and meditation to support overall well-being and focus.

Wellness managers can facilitate yoga practice with these ideas:

• Yoga Classes: Offer on-site or virtual yoga classes led by experienced instructors, catering for different skill levels and schedules.
• Yoga Challenges: Create fun challenges for employees to try out new yoga poses or styles, to foster friendly competition and shared learning.
• Yoga Breaks: Designate specific times during the day for “Yoga Breaks”, provide employees with resources or videos to follow along and practice yoga in short, manageable sessions.
• Yoga Retreats: Organize company-wide yoga retreats, for employees to deepen their yoga practice, bond with colleagues and enjoy a peaceful environment.

HES challenges targeting stress and mental/emotional well-being include Good Nurtured and Work of Art.

10 Ways to Increase Engagement in Company Wellness Challenges

Boost engagement in workplace wellness programs and challenges with these 10 tips:

Clear goals. Set achievable goals to motivate participants in your wellness challenges and give them direction and purpose.

Variety. Offer a range of wellness challenges focusing on physical activity, stress management, and overall well-being to cater for different preferences and abilities.

Social. Foster competition and collaboration by adding social elements to your workplace wellness challenges such as team-based challenges or a leaderboard.

Customize experiences. Allow employees to tailor their wellness challenges to their individual needs, goals and interests so it’s relevant and engaging.

Reward progress. Recognize employees’ achievements with incentives, prizes or public recognition to keep motivation and participation in physical activity challenges high.

Keep it simple. Make your employee wellness challenges easy to understand, sign up for and track, to reduce barriers to entry and get more people involved.

Lead by example. Get company leaders to take part in wellness challenges, to set a good example for employees and create a supportive culture.

Track and celebrate milestones. Help employees track their progress and celebrate milestones such as a personal best or achieving a wellness goal.

Make it fun. Add themes, gamification or friendly competition to keep stress management challenges interesting and enjoyable.

Celebrate success. Host a final celebration or award ceremony to acknowledge participants’ achievements, share experiences and build camaraderie after completing workplace wellness challenges.

By following these tips you can increase participation in your wellness challenges and create a wellbeing culture, for physical activity, stress management and overall wellbeing.