Top 70 wellness challenge ideas for 2025
As workplace wellness programs gain traction, companies are increasingly inventive in engaging employees in healthier lifestyles and promoting positive initiatives.
One notable example is the step challenge for charity. Employees track their daily steps and collaborate to reach a total goal, with the company donating funds to a selected charity upon achieving that target.
By integrating wellness challenges into their corporate strategy, organizations can enhance their employer brand, reduce absenteeism, and attract top talent while making a positive societal impact.
These initiatives are not merely about enhancing individual wellness; they aim to create an environment where employees feel empowered, valued, and inspired to reach their full potential.
With proper planning, businesses can launch wellness initiatives that are well-received by employees and benefit the organization as a whole.
In this article, we’re exploring 70 ideas for wellness challenges in 2025.
Office wellness challenges: what are they?
Office wellness challenges provide opportunities to encourage healthy behaviors while fostering team spirit among employees.
Although the primary goal is to improve physical health, these challenges also target wellness in its holistic sense.
Thus, wellness challenges are essential components of modern workplace strategies. The initiatives implemented by companies cultivate a supportive environment that promotes healthy lifestyles, enhances productivity, and strengthens team dynamics.
Benefits for employees
- Improved Physical Health:
Regular physical activity has consistently been shown to reduce the risk of chronic diseases such as diabetes, heart disease, and obesity. Step challenges, among various office wellness initiatives, encourage employees to increase their daily activity levels. Over time, this can lead to improved cardiovascular health, increased energy, and better overall physical well-being. - Mental Health Boost:
Mental health is a significant concern in today’s work environment. Mindfulness exercises, mental health workshops, and structured breaks can help alleviate stress and reduce the likelihood of burnout. By providing resources to manage mental health, companies can enhance focus and productivity among employees. - Enhanced Social Connections:
Wellness challenges foster teamwork and camaraderie among employees. By participating in team-based challenges, such as fitness goals, charity runs, or community service initiatives, employees build stronger relationships and feel more connected to their coworkers. This sense of belonging is particularly important in larger or remote organizations. - Personal Fulfillment:
Participating in wellness challenges can offer personal satisfaction to employees. Achieving personal goals related to fitness, mental resilience, or charitable contributions boosts self-esteem and fosters a sense of accomplishment. The step challenge for charity adds an additional layer of fulfillment by allowing employees to support causes that matter to them.
Benefits for employers
- Increased Productivity:
A healthier workforce is inherently more productive. Studies on wellness programs indicate that employees engaged in wellness applications are more focused, possess higher energy levels, and are less likely to miss work. Initiatives like those offered through Teamupp’s Cohesion App go beyond physical and mental benefits, enhancing engagement and job satisfaction. This leads to better performance and higher productivity rates, as perceived by the organization. - Reduced Healthcare Costs:
Promoting healthy habits significantly reduces costs associated with chronic diseases. Wellness challenges encourage physical activity and stress reduction, helping to prevent costly health complications such as hypertension, diabetes, and obesity. In the long run, the financial benefits of these wellness programs will far outweigh the initial investment. - Strengthened Employer Brand:
Companies that offer wellness challenges position themselves as employers of choice. In today’s competitive job market, top talent seeks opportunities with employers who prioritize work-life balance and holistic employee well-being. A comprehensive wellness program allows companies to impress their target audience, attracting and retaining highly qualified personnel. - Enhanced Employee Engagement and Retention:
Hosting wellness challenges enables employees to connect more deeply with their organization. When companies demonstrate that they value employee well-being, it fosters loyalty. This sense of commitment can reduce turnover rates and improve the workplace environment. By offering engaging features like team leaderboards, step tracking, and custom themes, Teamupp makes wellness challenges enjoyable for both employees and organizations. - Improved Organizational Culture:
Wellness challenges contribute to a positive organizational culture, characterized by health, well-being, and inclusivity. These challenges address various aspects of wellness—physical, mental, and social—ensuring that all employees feel included, regardless of their fitness levels or personal circumstances. A robust wellness culture benefits not just individual employees but also unites the entire company.
Top 70 healthy challenges in the workplace
Wellness challenges are designed to encourage healthier habits and engage employees in their jobs. The following categories focus on different aspects of well-being, ensuring that the health of all employees is prioritized. Here are some employee challenge ideas to incorporate into your organization in 2025, facilitated by Teamupp’s Cohesion App.
Physical wellness
Employees who engage in physical fitness tasks are more likely to stay active and develop healthy habits. These tasks can be adapted to accommodate individuals of all fitness levels:
1. Step Challenge with Teamupp:
Track daily steps and set goals for yourself and your team. Achieving milestones earns rewards. Consider a step challenge for charity to amplify your impact. This not only motivates individuals to stay active but also fosters teamwork and a sense of community.
2. Sustainable Mobility Challenge: Encourage employees to walk, bike, or ride to work, promoting fitness and environmental awareness. This initiative can reduce carbon footprints while also encouraging employees to incorporate physical activity into their daily commute.
3. Desk Stretch Challenge: Incorporate stretching routines into the workday to improve flexibility and balance. By encouraging regular breaks for stretching, employees can reduce muscle tension and enhance focus during work hours.
4. Water Intake Challenge: Encourage employees to meet daily hydration goals and monitor their progress. Staying hydrated can improve concentration, energy levels, and overall well-being, making it essential for maintaining productivity at work.
5. Plank Challenge: Gradually increase plank duration over a month to enhance core strength. Building core strength can lead to better posture and reduced risk of injury, benefiting employees both in and out of the workplace.
6. Push-Up Challenge: Start with a set number of push-ups and increase by five each day to track progress. This challenge encourages gradual strength building and provides a tangible way for employees to measure their fitness improvements over time.
7. Healthy Eating Challenge: Share healthy recipes and meal preparation tips to help employees meet dietary goals. By exchanging ideas and tips, employees can cultivate a culture of health and nutrition that extends beyond the workplace.
8. Sleep Improvement Challenge: Encourage employees to track and improve their sleep quality. Prioritizing sleep can lead to improved mood, cognitive function, and productivity, which are crucial for workplace success.
9. Attendance at Fitness Classes: Incentivize participation in a specified number of online or live fitness classes. By providing access to diverse fitness options, employees can discover new activities that they enjoy, fostering a culture of health and wellness.
10. Daily Movement Minutes: Challenge employees to incorporate at least 30 minutes of walking, stretching, or light exercise into their daily routine. This challenge not only promotes physical activity but also encourages employees to prioritize their health amidst busy work schedules.
Emotional wellness
Emotional health tasks aim to reduce stress, promote happiness, and enhance emotional resilience. Engaging in these activities encourages employees to prioritize their mental and emotional health:
11. Mindfulness Meditation: Practice mindfulness for 5 to 10 minutes daily to enhance relaxation and focus. This practice helps employees develop greater awareness and presence, which can lead to reduced stress and improved concentration throughout the day.
12. Gratitude Journal: Encourage employees to write down three things they are grateful for each day to boost morale. This simple act fosters a positive mindset and can help employees shift their focus away from stressors toward the positive aspects of their lives.
13. Acts of Kindness Challenge: Promote kindness by encouraging employees to perform positive acts for coworkers and community members. Engaging in acts of kindness not only uplifts others but also enhances the giver’s emotional well-being, creating a supportive workplace atmosphere.
14. Emotional Check-ins: Facilitate daily check-ins for employees to share their feelings with their teams. These check-ins promote open communication and help build trust among team members, making it easier to address challenges and support one another.
15. Self-Care Routine: Encourage employees to dedicate 30 minutes daily to self-care activities such as reading, walking, or relaxation. Prioritizing self-care allows employees to recharge, leading to improved mood and productivity in their work.
16. Digital Detox Challenge: Challenge employees to reduce screen time during work hours. By taking breaks from screens, employees can combat digital fatigue and improve their focus and mental clarity throughout the day.
17. Positive Challenge: Post a daily positive quote or statement to set a constructive tone for meetings. This practice can uplift spirits and foster a culture of positivity, encouraging employees to adopt a more optimistic outlook on their work and interactions.
18. Stress Management Challenge: Teach relaxation techniques such as progressive muscle relaxation and deep breathing. By equipping employees with practical tools to manage stress, organizations can enhance overall mental health and resilience in the workplace.
19. Music for Mood Challenge: Share playlists designed to elevate mood and encourage employees to contribute their own. Music has the power to boost morale and create a positive atmosphere, making it a fun and engaging way to enhance emotional wellness.
20. Webinars on Emotional Wellness: Offer webinars on stress management and emotional intelligence to support employee development. These educational opportunities empower employees with knowledge and skills to navigate their emotions and improve interpersonal relationships in the workplace.
Mental wellness
Mental wellness tasks aim to enhance cognitive function and creativity while helping employees manage workplace stress. These activities promote clearer thinking and greater productivity:
21. Brain Games Challenge: Engage employees in daily puzzles such as Sudoku, crosswords, or quizzes to sharpen their minds. This challenge encourages cognitive engagement and problem-solving skills, helping to keep employees mentally agile and focused during work tasks.
22. Learning Challenge: Set a goal for employees to complete a specific book or online course by a designated date. Encouraging continuous learning fosters a growth mindset, enabling employees to expand their skills and knowledge, which can benefit their professional development.
23. Mindful Walking: Encourage employees to take a 10-minute walk during breaks while focusing on their surroundings. This practice not only promotes physical activity but also enhances mindfulness, allowing employees to refresh their minds and return to work with renewed focus and clarity.
24. Focus Time Challenge: Designate uninterrupted blocks of time for employees to work on tasks without distractions. Creating a distraction-free environment enables deeper concentration and productivity, helping employees accomplish more in less time.
25. Creative Writing Challenge: Allow employees to write freely during active brainstorming sessions. This exercise promotes creative thinking and encourages employees to express their ideas without fear of judgment, fostering innovation and collaboration.
26. Stress Reduction Techniques: Teach breathing exercises and muscle relaxation techniques. Equipping employees with these techniques helps them manage stress effectively, leading to improved focus and overall cognitive performance in the workplace.
27. Memory Games: Use memory games, such as “Simon Says,” to challenge and test cognitive skills. These fun, engaging activities can boost memory retention and cognitive agility, creating a stimulating environment that encourages playful learning among employees.
Social wellness
Social wellness tasks foster better relationships among coworkers, enhancing communication and teamwork. These activities help create a collaborative workplace culture:
28. Team Lunches: Schedule weekly lunches with different coworkers to encourage social interaction. These informal gatherings promote relationship-building and help employees connect on a personal level, fostering a sense of camaraderie within the team.
29. Photo Sharing Challenge: Share pictures of daily tasks or hobbies to help coworkers connect on a personal level. This challenge creates an opportunity for employees to showcase their interests and lives outside of work, fostering a more relatable and friendly work environment.
30. Charity Volunteer Challenge: Set a collective goal for team volunteering hours to strengthen community ties. Engaging in volunteer work as a team not only supports local causes but also enhances team bonding and a shared sense of purpose.
31. Collaborative Project Challenge: Foster teamwork by assigning collaborative projects that require input from various departments. This initiative encourages cross-functional collaboration, helping employees build relationships and understanding of each other’s roles within the organization.
32. Buddy System: Pair employees to support each other in tasks or problem-solving. The buddy system promotes accountability and offers employees a sense of support, making it easier to navigate challenges in the workplace.
33. Weekly Team-Building Activities: Organize games or activities for teams to participate in, both online and in person. These fun activities boost morale and foster teamwork, helping to break down barriers and strengthen relationships among colleagues.
34. Group Workouts: Arrange virtual group workouts to promote fitness and camaraderie. These sessions encourage employees to engage in healthy activities together, reinforcing bonds and creating a supportive community focused on well-being.
35. Workplace Gratitude Challenge: Encourage employees to express appreciation for their coworkers. Recognizing each other’s contributions fosters a positive work environment and builds a culture of support and encouragement.
36. Employee Spotlight Challenge: Highlight a different employee each week to facilitate mutual understanding and connection. This initiative allows employees to learn more about each other’s roles and achievements, promoting a culture of recognition and appreciation.
37. Community Impact Challenge: Plan projects that allow employees to contribute to community initiatives as a team. Collaborating on community-focused projects reinforces teamwork while allowing employees to make a meaningful impact beyond the workplace.
Spiritual wellness
Engaging in spiritual wellness tasks helps employees connect with their inner selves and develop personal meaning in life. These activities foster reflection and growth:
38. Nature Walk Challenge: Encourage employees to spend time in nature, promoting mental clarity and peace. Connecting with nature can reduce stress, enhance mood, and improve overall well-being, providing employees with a refreshing break from the demands of work.
39. Reflection Time Challenge: Set aside time for daily reflections on personal growth and values. This practice encourages employees to pause and consider their experiences and goals, fostering self-awareness and deeper understanding of their personal journeys.
40. Gratitude Circle: Foster a culture of gratitude by inviting employees to share something they are thankful for during meetings. Creating space for gratitude helps cultivate a positive atmosphere, reinforcing the importance of appreciation and connection among team members.
41. Meditation Sessions: Organize weekly meditation sessions to promote relaxation and mindfulness. Regular meditation can help employees manage stress, enhance focus, and cultivate a sense of inner calm, benefiting their overall mental health.
42. Volunteer Opportunities: Facilitate community service opportunities for employees to connect with a greater purpose. Participating in volunteer activities allows employees to contribute to meaningful causes, fostering a sense of fulfillment and social responsibility.
43. Goal Setting Challenge: Encourage employees to set personal and professional goals for the coming months. Setting clear goals can provide direction and motivation, empowering employees to take charge of their personal and professional development.
44. Art Therapy Challenge: Provide art supplies and allow employees to express themselves creatively. Art therapy encourages self-expression and emotional exploration, providing a therapeutic outlet that can enhance mental and emotional well-being.
45. Mindfulness Workshops: Host workshops focused on mindfulness techniques to support spiritual well-being. These workshops equip employees with practical tools to integrate mindfulness into their daily lives, fostering a deeper sense of presence and purpose.
Occupational wellness
Occupational health helps people feel satisfied and balanced in their work lives by focusing on job happiness and work-life balance:
46. Skill Development Challenge: Encourage employees to learn new skills related to their job or personal interests. This initiative fosters a culture of continuous learning and empowers employees to enhance their capabilities, increasing their value within the organization.
47. Career Mapping Challenge: Assist staff in defining their short-term and long-term professional goals. By helping employees visualize their career paths, organizations can provide support and resources to facilitate growth, leading to greater job satisfaction and retention.
48. Work-Life Balance Challenge: Encourage employees to establish boundaries between personal and work time. Promoting a healthy work-life balance helps reduce burnout, improves overall well-being, and enhances productivity, allowing employees to thrive both personally and professionally.
49. Mentorship Program: Pair experienced mentors with employees to support their training and career advancement. This program fosters knowledge transfer and relationship-building, enabling employees to gain valuable insights and guidance while navigating their career paths.
50. Time Management Challenge: Encourage employees to develop effective time management skills. Equipping employees with time management techniques can enhance productivity, reduce stress, and help them prioritize tasks more effectively, leading to improved performance.
51. Personal Branding Challenge: Assist employees in setting career-focused goals to build their personal brand. This challenge empowers employees to articulate their unique strengths and values, helping them stand out in their careers and navigate professional opportunities.
52. Feedback Challenge: Create a framework for employees to give and receive constructive feedback. Encouraging open communication and feedback promotes a culture of continuous improvement, helping employees grow and develop in their roles.
53. Cross-Training Challenge: Allow employees to learn a broad range of skills by rotating through different job roles. Cross-training fosters versatility and collaboration within teams, enhancing overall organizational resilience and adaptability.
54. Work From Anywhere Challenge: Enable employees to work from various locations. Offering flexibility in work arrangements promotes autonomy and can lead to increased job satisfaction, as employees have the freedom to choose their optimal work environment.
55.Project Completion Challenge: Set specific goals for project milestones, with rewards for achieving key stages. This challenge motivates employees to stay engaged and focused on project objectives, fostering teamwork and a sense of accomplishment as they reach critical milestones.
Environmental wellness
The goal of environmental wellness tasks is to make the world a healthier and more sustainable place, both at work and at home:
56. Green Office Challenge: Help cut down on office waste, paper, and energy use. By implementing strategies to minimize waste and promote sustainable practices, employees can actively contribute to creating a more eco-friendly workplace.
57. Sustainable Transportation Challenge: Reward employees with incentives for using public transportation, biking, or walking to work. Encouraging alternative modes of transportation reduces the company’s carbon footprint while promoting healthier commuting habits among employees.
58. Recycling Challenge: Set recycling targets and monitor department performance against these goals. This initiative fosters a culture of accountability and awareness around recycling, motivating employees to actively participate in reducing landfill waste.
59. Energy Saving Challenge: Encourage employees to save energy by turning off equipment and lights when not in use. Raising awareness about energy consumption can lead to significant reductions in energy costs and foster a culture of responsibility toward resource use.
60. Plastic-Free Challenge: Ask coworkers to bring reusable items to work to reduce plastic usage. Promoting the use of reusable products helps minimize plastic waste in the office, contributing to a cleaner and more sustainable environment.
61. Office Plant Challenge: Improve office air quality and the environment by adding plants. Incorporating plants into the workplace enhances aesthetics and improves air quality, fostering a more pleasant and health-conscious work environment.
62. Outdoor Activity Challenge: Encourage employees to spend time outside during breaks or after work. Taking breaks outdoors can boost mood, enhance creativity, and promote physical activity, contributing to overall employee well-being.
63. Waste Reduction Challenge: Assess and minimize overall waste produced by the office. By identifying waste hotspots and implementing reduction strategies, organizations can significantly decrease their environmental impact while promoting sustainability.
64. Sustainable Shopping Challenge: Encourage employees to purchase environmentally friendly products. Promoting sustainable shopping habits fosters awareness of eco-friendly options, contributing to a culture of responsible consumption within the workplace.
65. Eco-Friendly Commute Challenge: Offer rewards for employees who choose the most environmentally friendly commuting options. Recognizing and incentivizing sustainable commuting methods encourages employees to adopt greener habits, reducing the overall carbon footprint of the organization.
Financial wellness
Employees can better manage their own money with the help of financial wellness tasks, which also helps their long-term financial health:
66. Savings Challenge: Help employees set and achieve savings goals over a specific period. By providing tools and resources, you can empower employees to develop a savings mindset, ultimately leading to greater financial security and peace of mind.
67. Debt Reduction Challenge: Encourage employees to pay off debt on time to reduce financial burdens. This challenge promotes responsible financial management and helps employees develop strategies for reducing debt, which can lead to improved credit scores and reduced stress.
68. Budgeting Challenge: Assist employees in creating and sticking to a monthly budget. By teaching budgeting techniques, employees can gain better control over their finances, prioritize essential expenses, and make informed financial decisions.
69. Investment Challenge: Educate employees on the basics of saving and encourage them to start saving small amounts of money. This initiative fosters financial literacy and encourages employees to consider long-term financial growth, helping them build wealth over time.
70. Emergency Fund Challenge: Encourage staff members to save a little extra each week to establish an emergency fund. Creating an emergency fund equips employees with a financial safety net for unexpected expenses, reducing anxiety and enhancing overall financial stability.
How to come up with the best wellness challenge ideas?
1. Identify your goals
First, start by describing what you want to get from the wellness challenge. Do you want to improve your physical health, combat stress, boost employee morale, increase teamwork or some other thing? The challenge design can be helped by having clear goals.
2. Know your team
Get knowledge of the headcount, demographics, interests, and capabilities. Inclusivity and access must remain at the core of every successful challenge, from fitness fanatics to those with a less active lifestyle. Let’s say you want to organize an office fitness challenge, which contains beginner and advanced levels in the same challenge.
3. Choose a theme that your workforce will love
If you pick a theme, it will make your wellness challenge more engaging. Each team could have a different theme, from fitness, mental, or sustainability, matching the needs of their team. For example, if a month were to be focused on emotional wellbeing, there would be challenges regarding mindfulness or gratitude.
4. Set clear objectives
In order to stay motivated, set specific and measurable goals for the challenge. Employees should know what to track, what to increase, or what to reflect on a daily basis, and who they will measure ‘progress’ against.
5. Make It fun and rewarding !
Reward for participation — giving out gift cards, giving extra time off, or donating to charity. Espousing that challenges should be enjoyed is a noble pursuit; however, it needs to make employees want to give their very best without feeling like work.
6. Gather feedbacks
You can have the participants log your challenge and then provide them feedback on what they enjoyed and what they did not enjoy for future challenges. Keeping engagement in wellness programs is all about continuous improvement.
With a commitment to comprehensive wellness strategies, businesses can build a culture that prioritizes employee health and fosters collaboration, ultimately leading to sustained success. Get in touch to get a free demo or our team building app !
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