5 Best 30-Day Wellness Challenge Ideas for the Office

30 Day Wellness Challenge Ideas

The results are in: Corporate wellness programs reduce healthcare costs for employers, decrease absenteeism, while increasing productivity. According to the US Chamber of Commerce, a sizable majority of companies report that workplace wellness programs reduced their organization’s overall healthcare costs, with well-designed wellness programs like Woliba leading to a return on investment (ROI) of $1.50 to $3.00 per dollar spent over a timeframe of two to nine years.

Here’s the catch, though: Wellness programs only work when they keep employees engaged. For some, that can mean a wellness journey tailored to their particular goal, such as weight loss, smoking cessation, or training for a 5K. But one of the most popular engagement features is gamification, the process of using game mechanics like competition, incentives, and achievement to make a program more engaging. By injecting play into wellness programs, you can facilitate friendly competition between coworkers by encouraging healthy behaviors and reward programs. Game-like structures offer a sense of personal responsibility by making wellness social. In other words, people are more likely to exercise and eat healthy if their friends and coworkers are. Numerous studies have shown, for example, that an individual is more than 70 percent more likely to be obese if their closest friends are obese.

Without further ado, here are five 30-day wellness challenges that will help your employees become happier, healthier, and more productive.

Top 5 30 Day Wellness Challenges To Try

5 Minute Workouts

How many workouts can you squeeze into your day? 

We tend to associate working out with hour-plus gym sessions or equally long runs. You can’t see benefits from very short bursts of activity, right?

Wrong. The effect of exercise on the body is cumulative, meaning splitting up your sessions into small chunks is just as effective as one long block. In one study, for example, men and women who incorporated short bursts of high-intensity activities into everyday life saw a noticeable decrease in their body mass index (BMI) compared to a control group that did not exercise in short bursts. This kind of short, high-intensity workout is a hallmark of Tabata training, which is a four-minute, high-intensity interval training workout consisting of 20 seconds of hard effort and 10 seconds of rest, repeated eight times.

Short, intense workouts work, so why not try a 30-day workout challenge by squeezing in as many five-minute sessions into your day as possible? In a time when millions of Americans are still working from home, five-minute workout challenges are the perfect way to promote personal wellness. For ideas on workouts you can try right on your carpet, check out the Woliba wellness libraries.

Top 6 Workplace Fitness Challenge Ideas for Remote Teams in 2021

5 Minute Meditation

At the office, it was hard enough unplugging from your day, and it can be even harder when working from home, especially for those with children. You have to be “on” from the moment you wake up until you fall asleep. And the endless slack notifications and calendar invites certainly aren’t helping.

Studies routinely show that deep-breathing exercises have a positive effect on our mental health, even for as little as five minutes per day. To help reduce stress levels, why not challenge your team to meditate for five minutes each day. According to the Mayo Clinic, box breathing can calm and regulate your autonomic nervous system, which regulates body functions like temperature and blood pressure.

Researchers at the Wellness Institute at Cleveland Clinic found that mindfulness-based techniques, including meditation, can lower stress levels in a demanding work environment and lead to happier, more engaged employees. After researchers instituted a stress-reduction program based on meditation practices, participants saw a 31 percent decrease in stress levels and a 28 percent increase in vitality, meaning how energized they feel throughout the workday.

For more articles and videos on how your employees can meditate right at their workstation, check out the Woliba wellness library.


Zzzs Challenge

This one might seem a little strange at first. A challenge to see how much you can sleep? Except that sleep is perhaps the most neglected component of our health. As a study by Harvard University explains, “A lack of adequate sleep can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury.” Simply put, employees who aren’t getting the recommended seven hours of sleep per night are putting themselves at risk of obesity, reduced concentration, mood swings, weakened immunity, high blood pressure, type 2 diabetes, and many other chronic ailments.

Admis can easily organize and manage a sleep challenge using the Woliba software. For participants who need help falling and staying asleep, we even offer an extensive sleep journey on this incredibly important component of wellness.


No-Sugar Challenge

Ask 20 different nutritionists and you’ll get 20 different answers on what the best diet is, from veganism to paleo to the Mediterranean diet. But one thing everyone can agree on is that too much sugar is bad. After all, there isn’t a Krispy Kreme diet. 

Just take it from the Harvard T.H. Chan School of Public Health, which conducted a 15-year study exploring the link between added sugars and heart disease. The results? People who obtained 17 to 21 percent of their calories from added sugar had a 38 percent higher risk of dying from cardiovascular disease compared with those who consumed 8 percent of their calories as added sugar.

 Added sugars are everywhere, from morning coffees to pastries to bread (yes, bread). Considering that sugar is one of the major contributors to heart disease, why not challenge your employees to cut it out for a month?

Top 4 Benefits of Corporate Nutrition Programs

Stay-Hydrated Challenge

Believe it or not, but the odds are that as you read this, you are dehydrated. Three-quarters of adults are chronically dehydrated, resulting in everything from headaches to fatigue to dizziness and difficulty concentrating.

Most people don’t drink until they’re thirsty, but the problem is that we begin to experience the effects of dehydration long before that point. One of the first symptoms is decreased productivity. For example, one study found that being just 3 to 4 percent dehydrated can lower your work performance by as much as 50 percent.

According to the U.S. National Academies of Sciences, Engineering, and Medicine, the typical adult male needs to drink about a gallon of water per day, which comes out to a little over 15 cups. Women need about 11.5 cups per day. Why not challenge your teams to meet the daily recommended amount for 30 days straight?


These are just five 30-day wellness challenge ideas, but don’t stop there. What are some more creative ways to help your employees cultivate new habits? Remember that 30 day challenges don’t have to end after 30 days—why not make them last a lifetime?

Posts created 35

Leave a Reply

Your email address will not be published. Required fields are marked *

Profit and Productivity: How Much More You Can Get Done with Engaged Employees

Employers can take some heart in the knowledge that employee engagement sits near an all-time high of

15 Awesome and Creative Employee Engagement Ideas to Keep Your Team Bonded and Inspired

According to a recent survey, highly engaged work teams show a whopping 21% more profitability for th

Subscribe to Our Newsletter

Try Woliba For Free

Get Started

Related Posts

Begin typing your search term above and press enter to search. Press ESC to cancel.

Back To Top