Listed below are a variety of health behaviors that can be used to create worksite challenges. Use these ideas, improve upon them, or create your own to encourage employees to improve their health. The key is to have fun and help people live happier, healthier, and more energetic lives. Challenges can be created using a point system, a daily participation or a combination of things.

Super Tracker

SuperTracker - Anyone can create a group and invite others to join. Group members use SuperTracker’s great features to track their foods and/or physical activities and can opt to share this information with their group leader.

Overall Physical Condition Target Behaviors

  • A minimum of seven (7) hours of sleep - participants track each evening they sleep a minimum of 7 hours.
  • Physical exam or health screening to understand current health condition.
  • Drink 32 oz. of water during the work day to stay hydrated and avoid fatigue

Exercise & Fitness Target Behaviors

  • Host a “Mile-Per-Day” program - each day participants do aerobic activities to equal one mile. Award a monthly certificate of achievement to participants earning these levels of achievement: Gold (30 miles), Silver (20 miles), or Bronze (10 miles).
  • Walk or Bike to Work program - participants count each trip to and from the worksite or count the actual miles walked or biked to the worksite.
  • “Noon Walk” program - participants walk a mile during lunch with coworkers and keep track of the miles. Award a Certificate of Achievement each month for Gold (30 miles), Silver (20 miles), and Bronze (10 miles) levels of achievement.
  • Exercise for 30 minutes - track every 30 minutes of exercise.
  • Resistance or weight training - track every 30 minutes of muscle strengthening exercise completed.
  • Compete in a community event such as a 5K walk or run - participation and completion wins the challenge.
  • Stair climbing competition - count the stairs climbed everyday toward achieving an established goal for total stairs climbed over a given time period.
  • Avoid the elevator - track the number of times participants take the stairs instead of the elevator.
  • Stretching - track each 15 minutes spent stretching.

Nutrition Target Behaviors

  • Eat at least 3 cups of fruitsand/or vegetables per day - earn one point for each cup of fruit or vegetables. One serving of fruit = a medium apple, banana, or orange, a 1/2 cup of cooked or canned fruit (chopped), or 3/4 cup of fruit juice. One serving of vegetables = one cup of raw, leafy vegetables, 1/2 cup of other vegetables (chopped, cooked or raw), or 3/4 cup of vegetable juice.
  • Eat healthy snacks - participants track each time they eat only fruit and/or vegetables for snacks.
  • Eat breakfast - participants track each day they eat a healthy breakfast.
  • Reduce calorie intake - participants track each day they reduce calories by 100. Employees can eliminate 100 calories from their diet each day by eating smaller portions or avoiding certain foods or beverages that they normally consume.
  • Track calories - participants track each day they successfully log everything they eat and drink.
  • Share healthy meal recipes - participants track healthy recipes they contribute to a company healthy cookbook, up to an established maximum.

Emotional / Personal Growth / Capacity for Change

  • Express sincere gratitude - track each time sincere gratitude is expressed to someone - up to an established maximum per day. “Gratitude is an attitude.” Foster it by encouraging it.
  • Help a co-worker in need - “help” can take many forms. Encourage participants to think outside the box and outside the workplace. Satisfy the challenge by helping a colleague in need.
  • Volunteer - volunteering at a local event or organization satisfies the challenge.
  • Read a fun book - finishing the book completes the challenge.
  • Relax and Reflect - participants track each day they dedicate 10 minutes of quiet or relaxation time.
  • Contact a friend or family member - participants track each day they reach out to a friend or family member. Staying in touch with those that matter most helps keep employees grounded.
  • Self-enrichment - Complete the challenge by completing an educational or self-enrichment class. Encourage participants to broaden their horizons.
  • Plan a fun activity - participants track each time they plan and participate in a fun activity with co-workers.
  • Spend time outdoors “smelling the roses” - track each 15 minutes spent outside during the workday.
  • Be Present - participants track the number of times during the day they give their undivided full attention to a co-worker.
  • Mentor a co-worker - track each mentoring session. This challenge could extend over a few months.

Health Risk

  • Lose weight - win the challenge by losing the highest percentage of body weight. Put a cap on maximum percent lost to deter employees from using unhealthy and unsafe weight loss practices.
  • Lose inches off the waist - win the challenge by losing the most inches from the waist.
  • Reduce body fat - the highest percentage of body fat lost wins the Challenge
  • Reduce unhealthy pleasures, e.g. smoking or drinking - the goal is to reduce the number of cigarettes smoked or ounces of alcohol drunk. Lower the number and complete each challenge category.
  • Get screened - complete the challenge by having a physical exam or health screening.
  • Conduct a family health history - finish the challenge by completing a family health history form.

Game Challenges

Games are fun (and entertaining) activities that encourage movement, flexibility, and stress reduction. When planning such an activity consider setting up “challenge” stations with various activities.

Ideas for activities include hula hoop contests, Nerf basketball free throws, Nerf football tosses, Frisbee “golf”, jump rope, etc.

  1. The Wellness Team lays out the course.
  2. Begin participants at different stations to alleviate congestion but expect high difficulty stations to be backed up. This delay can add to the fun and creates a “keystone cops” scenario.
  3. Each participant gets a “gold” medal (you can buy these at party stores and toy stores inexpensively) for completing all of the stations (no matter how badly they perform).

Mile Challenges

Sponsor an individual challenge activity such as “Climb a Mountain” or “Swim a Sea.” This is an honor system program in which participating employees are awarded minutes, steps, or miles credit for cardiovascular activity (swimming, walking, running, skiing, biking, stair stepping, group fitness, etc.).

The object of this type of challenge is to accumulate the equivalent mileage it would take to reach the top of a famous mountain, span a body of water (swim the Missouri River), or reach a distant city/county.