Emplopyee Rewards and Recognition eBook

Office Fitness Challenge: The Bridge To Employee Health and Wellness

5 min read
Office Fitness Challenge: The Bridge To Employee Health and Wellness

Technology is making everything easier and more convenient, but with it, the lifestyles of corporate employees are becoming increasingly sedentary. Sedentary lifestyles have been related to higher risks of health problems and diseases later on in life. As such, it is quite important for employers to ensure proper health and wellbeing of their employees.

Organizing health-oriented activities like fitness challenges are one way to do so. Office fitness challenges are team-building exercises with the goal of creating a healthy and fit workforce.

In my previous article, I wrote about the fundamentals of creating a weight loss challenge for employees. A weight-loss challenge is just a type of workplace wellness challenge that can be done in the office.

There are many benefits to creating an office fitness challenge. Not only will employees love participating in one, but they will also learn many things which will help them maintain healthy lives.

Here are just a few benefits of creating an office fitness challenges-

  • Increased Energy
  • Increased Motivation
  • Decreased Absenteeism
  • Improved Morale
  • Increased Employee Engagement
  • Improved Employee Health

Understanding the Basics

When creating a fitness challenge for your employees, it is important to keep these things in mind -


Before you set your fitness challenge live, you need to do some health promotions in your workplace.

  • You must educate your employees on the physical, mental, and emotional benefits of physical activity and healthy eating.

  • You need to encourage employees to adopt healthy habits such as exercising regularly, eating healthy meals, etc.

  • Also, send promotional flyers via email to each and every employee and ask them to participate.


  • Decide what kind of fitness challenge you want to create. Ask your employees to give their feedback.

  • Set the main objective and goal of your fitness challenge.

  • Determine if you want it to be a team challenge or an individual one.

  • Frame your fitness challenge according to the goal you have set.

  • Set the rules and choose the duration you want the challenge to run.

  • Keep track of your employees’ progress and keep motivating them.

  • Reward employees for participation with prizes. You can give out lucrative prizes for the winners as well.

Ideas For A Great Office Fitness Challenge

Here are some office fitness challenge ideas to make yours a successful and engaging one -

1. Cycle to Work Challenge

A cycle to work challenge is a great way to promote fitness and reduce pollution at the same time. The aim of the challenge will be to cycle to work for a set number of days. The employees who ride their cycles to work can be rewarded with healthy lunches or healthy breakfasts.

The challenge can also be extended to a span of 30 days or 60 days, where the employees who cycle the most can be rewarded with lucrative prizes.

2. Walking Challenge

A walking challenge is a very simple challenge where participants are required to walk a certain amount of steps daily. Participation in a walking challenge is very easy and convenient. You can also modify the challenge as per your requirements.

Set the number of steps you want as the standard of the challenge. For example, your employees can walk either 5000 steps or 10000 steps a day. Incentivize the challenge by providing small gifts for completing the daily step count.

Also, you can set the challenge for a set period of time, where employees who walk the most steps win a grand prize and a title such as “Walker of the month”.

3. Healthy Eating Challenge

A healthy eating challenge can be an amazing way to implement good nutritional habits into the lives of your employees. Maintaining good nutrition is one of the most important aspects of leading a healthy life, even more so than exercise.

The goal of a healthy eating challenge will be to keep track of daily caloric intake, avoiding junk foods, and eating healthy snacks and lunches. You can create a week-long challenge, wherein you ask participants to eat a healthy meal every day at work.

At the end of the challenge, employees can be rewarded with gifts and titles for their dedication.

4. Water Drinking Challenge

Promote the benefits and the importance of proper hydration by introducing a water drinking challenge in your office.

Challenge your employees to drink at least 8 glasses of water throughout the workday. Do this challenge for the duration of a month. Track their progress and reward the ones with the most glasses with prizes.

Before doing this challenge, make sure there is an accessible source of clean water in your office.

5. Stair Climbing Challenge

If your office is in a multi-storied building, you can create a stair climbing challenge among your employees. If everything goes well, your employees might completely avoid using the elevator!

Set a daily target of stairs to climb for your employees to achieve. Reward employees who climb the highest number of stairs or who complete the target in the fastest time.

6. App-Based Challenge

In this modern age with the advances in technology, many apps and devices have been made available which can help track a person’s daily activities.

Vantage Fit, our very own wellness app, helps create different weekly fitness challenges for our team members. It does so by tracking the number of steps a person walks, or the number of calories one consumes. There are also leaderboards where participants can check their progress and rank among each other. The leaders earn points for completing the challenges which they can later redeem for real prizes.

Such an app-based challenge can really motivate employees to get up and moving and maintaining a healthy lifestyle.

7. Weight Loss Challenge

This is one of the best ways to promote healthy eating and regular exercise among your employees. The concept of a weight loss challenge is to encourage employees to adopt healthy habits as an effort to lose weight over a period of time.

The most dedicated and disciplined employees are rewarded at the end of the challenge. Also, it can be created as an individual challenge or a team-based one.

8. Lifestyle challenge

The idea of a lifestyle challenge is to create different health-related tasks daily and encourage your employees to partake in them. For example, one day you can do a drink water challenge and then the next day you can do a healthy lunch eating challenge.

This kind of challenge can be done over a shorter duration such as one week or two. Reward all participants with small prizes and the one who participates for the most days with an attractive prize.

9. Challenge for Charity

A great way to make every employee participate in a fitness challenge is to create a challenge for a charity purpose.

Sign up your team for a charity event in your locality. Many such events such as marathons are held which raise money and awareness for causes like breast cancer, aids, etc.

Thank your employees for participating in a just cause and reward them by taking them out to a meal.

So, go ahead and promote the best health behaviors among your employees by introducing an awesome office fitness challenge.

   Apart from being a content writer at Vantage Circle, Shah Alif Ahmed is also a certified nutrition specialist, pro bodybuilder and a musician. For any queries reach out to editor@vantagecircle.com