Top 15 office fitness challenge ideas
Office fitness challenges have become a popular way for organisations to help their teams connect, stay active, and bring a new kind of energy to the workplace.
Companies of all sizes are beginning to introduce fun fitness challenges as part of their wellness initiatives with the aim of boosting employees’ morale and supporting their physical wellbeing. Many companies even introduce a bit of friendly competition with a wellness app or employee wellness software to help their team bond and grow team spirit.
With the right strategy, fitness challenges can encourage your team to embrace healthier lifestyles. They can also give your team a mental and physical boost throughout their workday.
The good news is that whether you’re looking at step challenges, mini-yoga breaks, or hydration challenges, there’s definitely something for you and your team.
In this guide, we’ll share 15 engaging fitness challenge ideas that can be used in any office environment.
Corporate fitness challenges: What do they look like?
Corporate fitness challenges are organised activities designed to encourage employees to stay active and improve their overall wellness. You can customise them to fit your team’s needs, including whether they work remotely, in-office, or a combination of both. These challenges fall into two main categories: digital and physical.
Digital challenges
Digital fitness challenges are often managed through a wellness app. These apps allow your teammates to track their steps, exercises, or even sleep quality from anywhere.
They make it easy for remote teams to join in, with features like team competitions, leaderboards, newsfeeds and daily goal reminders. Digital challenges are super convenient and flexible, and you can adjust them to fit your teams’ needs and fitness levels.
Physical challenges
Physical challenges take place with everyone participating in person. These challenges can include team sports, organised walks or runs, or even in-office yoga classes. Physical challenges allow for hands-on interaction, but they require more planning and can be quite pricey.
You can also combine digital and physical in hybrid challenges to give your teams the flexibility to join remotely while also promoting teamwork.
What are the benefits of setting up an office fitness challenge?
Setting up a corporate fitness challenge gives your employees a fun way to stay active while creating a more health-conscious and connected work environment.
The benefits for both employees and employers are more than physical health. They strengthen team relationships, increase motivation, improve productivity, but not only…
Benefits for employees
- Improved physical health
Regular exercise can make a big difference in your team’s overall health. For example, a step challenge encourages daily movement, which can reduce health risks, improve energy levels, and promote longevity.
- Increased motivation and goal achievement
Office fitness challenges give your workforce clear goals to work toward. Small wins, like completing daily step targets or joining a yoga class, can build motivation and increase confidence at work and in personal
wellness.
- Improved mental wellbeing
A very interesting study named “Physical Exercise and Mental Health: The Routes of a Reciprocal Relation“ shows a direct link between physical activity and better mental health.
A corporate fitness challenge can help your employees manage stress, and improve their mood and focus. All of this is possible through the natural release of endorphins that comes from exercise.
- Builds stronger team connections
Working together towards a goal brings people together. Whether it’s a team based step challenge or group
workout classes, fitness challenges promote collaboration and stronger connections among teams.
- Supports work-life balance
With many teammates managing busy schedules, fitness challenges are a great way to remind them to take small breaks for movement. These regular breaks can support better work-life balance and reduce the feeling of burnout.
Benefits for employers
- Increased productivity
When your employees feel good physically and mentally, they become more productive. Engaging in physical activity can help sharpen your teams’ focus and increase their concentration, leading to better work performance.
- Lower absenteeism
Your employees are less likely to take sick days if they’re healthy. Therefore, by encouraging them to participate in fitness challenges, you can reduce absenteeism rates and lower healthcare costs, which can benefit the company’s bottom line.
- Improved company culture
Office fitness challenges can create a positive workplace culture where wellbeing is valued. This encourages your employees to feel valued, which can boost their morale and reduce turnover.
- Attract top talent
When your company prioritises wellness, you stand out to job seekers. Having a company culture that’s focused on employee wellbeing can attract and retain high-performing candidates.
- Increased engagement and morale
Regularly organising fitness challenges shows your employees that you value their wellbeing. When your team feels cared for, they are more likely to commit fully to their work, leading to higher morale and job satisfaction.
7 steps to successfully organise an office fitness challenge
Organising a successful corporate fitness challenge requires a little planning, but also great communication and follow-through.
To help you out in this new adventure, here are a few steps to help you create a challenge that engages your team and promotes wellness in your workplace:
Step 1: Define your goals
Before starting the challenge, establish a purpose. What do you want to achieve from the fitness challenge? Decide if it’s to improve health, promote teamwork, or boost morale.
Step 2: Choose a Challenge Management Platform
Select a platform or app to help you manage participation, track steps, and monitor progress. When choosing a fitness app or platform, look for features like tracking, team options, and reminders.
Step 3: Plan the challenge timeline
Set a start and end date for the challenge, and consider your team’s schedules and other work commitments when doing this. It’s also a good idea to set milestones in your timeline to help maintain engagement.
Step 4: Communicate and raise awareness
Announce the challenge using different channels, like email, intranet, or team meetings, to create awareness. Let your team understand the goals, rules, and rewards to get them excited.
Step 5: Encourage team participation
You may want to create smaller teams in the challenge to increase engagement and encourage teamwork. When your employees participate as a group, they’re more likely to stay motivated and hold each other accountable.
Step 6: Track and assess progress
Use the platform you have chosen for the challenge to monitor your teams’ progress and gather insights for areas to improve next time. Make sure to choose a platform or app that uses data analysis.
Step 7: Celebrate success
Recognise and reward participants for their efforts during and after the challenge. The rewards don’t have to be big. Simple prizes, shout-outs, or even a final event can make your team feel valued and encourage future participation.
Top 15 engaging office fitness challenges
Now that you have understood the importance of creating sports challenges at work. Here are 15 effective office fitness challenges that take care of different wellness areas like physical activity, mental wellbeing, and nutrition.
These challenges are easy to use, fun to participate in, and need little setup.
Physical challenges
Challenge #1: Fitness challenge on Teamupp’s app
The Teamupp app offers a great platform to launch a digital step challenge. Your employees can participate in a step challenge and track their daily step count. They can also compete with colleagues individually or in teams. Your team can get motivated by checking their ranking on live leaderboards and completing milestones.
Starting a fitness challenge on Teamupp costs only a few cents per team member, making it an affordable option for companies of all sizes.
How to Perform: Sign up for a corporate account on the Teamupp platform and invite your team members. Each employee can log their steps daily on the app using automatic tracking. It’s important to regularly update your team and check in on them to maintain commitment and excitement.
Challenge #2: Burpee challenge
A burpee challenge encourages your employees to do a set number of burpees each day, gradually increasing the total as the challenge progresses. This full-body workout can help your team build strength and endurance while also improving their heart rates.
How to Perform: Encourage your team to start with five burpees daily and add five more every two days. Set an end date for accountability. You may want to organise a demonstration session to ensure everyone gets the proper technique.
Challenge #3: “Take the stairs” Challenge
Take the Stairs Challenge encourages your teams to skip the elevator and use the stairs instead. This challenge helps improve their physical fitness and also encourages them to take active breaks throughout the workday.
How to Perform: Encourage your team to track the number of flights they climb daily and weekly, and set up a friendly competition where they can compete to climb the most flights with rewards for the top performers.
Challenge #4: Desk push-up challenge
You can encourage your employees to do push-ups using their desks as support. This is a great way to include fitness into the workday without requiring too much space or time.
How to Perform: Encourage your employees to complete two sets of 10 push-ups at regular intervals throughout the day. Offer a demonstration or tips on proper form to help improve their confidence and participation.
Challenge #5: Lunchtime walking group
This challenge creates an opportunity for your employees to socialise while staying active. A lunchtime walking group promotes movement and can improve team bonding.
How to Perform: Organise a group to walk together for 15 to 20 minutes during lunch breaks. Consider creating a roster to allow different groups to participate.
Healthy eating challenges
Challenge #6: No sugar challenge
The No Sugar Challenge requires your employees to cut out added sugars from their diet for a specified period, usually a week. This challenge helps to raise awareness about sugar intake and its effect on their health. Reducing sugar can lead to improved energy levels, weight loss, and better overall health. It also encourages mindfulness about food choices.
How to Perform: Share a list of common foods that contain added sugars and suggest alternatives. Encourage your employees to share their experiences and tips for staying sugar-free.
Challenge #7: Green smoothie challenge
This challenge will encourage your employees to add a daily green smoothie to their diets. Smoothies can be a great way to increase their intake of fruits and vegetables. It’s also quick and easy to prepare.
How to Perform: Share regular recipes and ideas for healthy green smoothies and encourage your team to post pictures of their creations on your office platform to promote a sense of community.
Interested in organising an office fitness challenge?
Challenge #8: Healthy snacking challenge
The Healthy Snacking Challenge will encourage your employees to change their usual snacks for healthier options like fruits, nuts, and yoghurt. It helps maintain stable energy levels all through the day and reduces the temptation to eat junk foods. It also encourages better eating habits.
Your employees may need guidance on what makes healthy snacks. You may also need to consider adding healthy snack options in the office to replace junk food.
How to Perform: Create a list of healthy snack ideas and share them with your team. Track participation by having your team report their healthy choices daily or weekly.
Challenge #9: Hydrate your day challenge
Drinking 2-4 litres of water daily can significantly improve energy and focus. It can also mitigate feelings of hunger which makes it ideal for implementing alongside other office fitness challenges.
How to Perform: You could consider offering your team’s company water bottles that they can fill up and drink throughout the day. This would standardise the quantity of water and give teams a target number of refills to hit their daily water goals.
Emotional health challenges
Challenge #10: Daily gratitude challenge
This challenge could involve your employees noting one thing they’re grateful for each day. This can encourage positive thinking and mindfulness and help teams start the day on a good foot. Gratitude can also reduce stress and anxiety levels.
Some may find it difficult to identify things they’re grateful for daily but you can encourage them and give them ideas.
How to Perform: Create a digital space for your employees to post their daily gratitude.
Challenge #11: Meditation minutes challenge
This corporate fitness challenge will encourage your team to set aside five minutes daily for meditation. This can help to reduce stress and improve focus. It promotes mental clarity and improves emotional health. It can also lead to greater productivity at work.
How to Perform: Use a wellness app that guides meditation sessions and encourages your team to log their daily minutes. You could also organise group meditation sessions.
Challenge #12: Digital detox challenge
This challenge requires that your employees limit their non-work screen time. It encourages your employees to disconnect from devices for set periods. This reduces eye strain and reduces stress levels. It can also help employees to reconnect with themselves and their surroundings.
How to Perform: Set specific hours when the screen should be avoided. Encourage your team to share their detox experiences.
General wellness challenges
Challenge #13: Daily stretching challenge
This challenge encourages your employees to include stretching into their workday to reduce tension and promote flexibility. It reduces muscle tightness, improves circulation, and helps with overall posture.
How to Perform: Send out stretching reminders every few hours during the day and suggest simple stretches that can be done at a desk.
Challenge #14: Read one book challenge
You can also encourage your staff members to read one book each month. This will promote a culture of continuous learning and relaxation. Reading can also improve creativity and it offers a mental break from work-related stress.
How to Perform: Create a list of recommended reads and allow employees to share their thoughts or book reviews during team meetings.
Challenge #15: Desk yoga challenge
You can share a series of yoga poses that can be done at the workplace to relieve stress and improve flexibility. Simple stretches can be done throughout the day which makes it a convenient option for busy employees. Your staff can reduce muscle tension and improve relaxation, focus, and productivity.
How to Perform: Share a list of easy desk yoga poses through email or during meetings. Encourage your employees to take five minutes a few times a day to stretch and practise these poses.
To promote a healthier workplace and improve team spirit among your employees, starting a fitness challenge is definitely the right way to go.
Explore the different ideas shared above or try out Teamupp’s app to connect your teams and track everyone’s progress!
Get a free trial now.
Interested in organising an office fitness challenge?
