In today’s fast-paced, always-on world, stress levels are at an all-time high, and employees are feeling burnout and disengagement, and it’s happening across every industry. For many of us, life feels overwhelming right now, and adding one more thing to our plate—even something as positive as self-care—can feel impossible.
But research continues to show that when companies invest in employee well-being, everyone benefits. Workplace wellness isn’t just about free fruit in the break room or a one-off step challenge. It’s about empowering people to take back control of the small, daily habits that have a big impact on how they feel: what they eat, how they move, how they think, and how they recover. That’s where creative wellness challenge ideas for employees come in. They offer a practical, engaging way to build healthier habits together.
By integrating wellness into the workplace culture, HR professionals can help teams build resilience, improve focus, boost morale, and feel more supported both at work and in life. Whether it’s through free initiatives or structured support from HEAL’s expert-led programs, creating space for well-being isn’t just a nice-to-have, it’s a strategic advantage.
Let's dive into the 48 wellness challenge ideas you can start using to improve the well-being of your workforce.
Having fruit, nuts, and other healthy snacks in shared spaces makes it easier for employees to grab something nourishing between meetings. It’s a small change, but one that can really shift day-to-day choices.
Not everyone can tolerate dairy, so offering oat, almond, or soy milk as an option helps people feel considered. Plus, it’s such an easy switch.
Sugar is everywhere and often hiding in plain sight, especially in drinks. Giving people access to soda water or fruit-infused water instead of your typical pop or fruit juice (which is loaded with sugar) means they’ll be hydrated throughout the day, and it helps to keep their health in check.
A water cooler not only encourages people to drink more, it also filters out any toxins, heavy metals that can be present in tap water. Bonus: it cuts down on single-use plastic, too.
Team lunches are always a hit, so why not make them feel good and taste good? Ordering healthy catering is a simple way to show you care about their health. We’ve all been there when we eat a heavy lunch at work, and shortly after the food coma hits, we feel like we need a mid-day nap. A healthy, nourishing lunch can do the opposite by leaving you feeling satisfied and energetic.
HEAL workplace wellness challenges help employees build better habits around eating, hydration, and energy without needing a complete diet overhaul. It’s flexible, realistic, and designed to actually stick.
Bringing in a nutritionist to speak on topics like eating for energy, better digestion, or heart health makes wellness feel more accessible. These sessions are practical and easy to apply, which is key. HEAL offers dozens of lunch-and-learn topics to add to your wellness initiatives.
Organizing a potluck is a fun way to spark inspiration and conversation between employees. People get excited to try new things, and there’s a level of bonding when you swap your favourite recipes.
To keep the momentum going, a Slack or Teams channel can be a low-maintenance way of sharing quick tips and recipe photos all month long. This helps to keep wellness top of mind and gets everyone involved.
Whether it’s a DIY smoothie station or a snack bar filled with good options, this kind of one-off surprise creates a fun experience and shows that wellness doesn’t have to be boring.
When employees know it’s okay to log off at a certain time, it gives them permission to actually rest. Setting a no-emails-after-6 rule helps everyone protect their downtime.
Having a licensed counsellor or mental health professional available (even virtually) can make a huge difference. Sometimes people just need to know support is there if they ever need it.
Life doesn’t always fit into a 9-to-5, and that’s okay. Flexibility with hours or location gives people the freedom to work how (and where) they feel their best.
These quick tips act like little nudges or reminders to pause, breathe, or reset. It’s a small addition to your newsletter that can go a long way over time. HEAL puts together a free mental health tip that’s shared every month. Register by subscribing to the Monthly Mental Health Tip (banner at the bottom of the page).
Bringing in experts to talk about real-life stressors (and how to manage them) helps normalize the conversation around mental health. And when it’s done well, it’s not heavy, it’s empowering. HEAL has psychotherapists, mindfulness experts, performance coaches and naturopaths that offer mental health workplace workshops.
Lunch isn’t really a break if you’re still half-working, eating at your deak. Setting a norm for screen-free lunches helps people recharge and return to work more focused. Mindful eating helps kickstart digestion and can contribute to feeling less bloated later in the day.
Whether it’s bowling, lunch, or something like a park hangout, informal events build connection in ways that emails and Slack messages just can’t. Building interpersonal relationships with your colleagues is essential for mental health.
Sometimes people just need a minute to themselves. A quiet space (no chatter, no phones) can give employees that reset moment they didn’t know they needed.
Mindfulness doesn’t have to be complicated. Giving access to the HEAL Wellness Platform or a different meditation app or even just sharing a few go-to links is an easy way to support stress management.
You’d be surprised what five intentional minutes can do. Making space for a quick stretch or guided breathing can shift the mood of an entire team. Try this 5-minute relaxing meditation (just one of the many resources on the HEAL platform).
Nothing gets people moving like a little friendly competition. A step challenge with weekly prizes gives teams something to aim for. Plus, it’s fun! Through HEAL’s Wellness Platform and app, you can automatically sync your steps and host a mini-step challenge throughout the year to keep everyone engaged and moving.
Not every meeting needs a conference room. Walking side-by-side often sparks better ideas, and not to mention, gets in those steps without even trying.
Humans are not designed to sit down all day, and it can lead to a range of health struggles, including impairing your metabolism, weakening muscles and posture, and even impacting our mental health. Giving people the option to stand while they work can help with posture, focus, and energy, especially in that mid-afternoon slump. Take it a step further with an Ergonomics workshop.
Give employees the opportunity to meet one-on-one with one of our licensed Naturopathic Doctors for personalized health advice. Whether it’s nutrition, stress, digestion, or sleep concerns, these consults offer a safe, supportive space for employees to ask questions and get real guidance without needing to book time outside of work.
A small corner with a mat and a few stretch cards can be surprisingly inviting. It doesn’t need to be fancy just intentional. Giving people permission to use it throughout the day when needed will help contribute to employees feeling like their health and well-being matter.
Pick something social and low-pressure. It can be as simple as a weekly run or a casual team sport. Watch how it quickly becomes a highlight of the week for everyone involved.
People often don’t realize how much their desk setup is messing with their alignment and posture. A quick check-in from a pro can prevent a lot of aches and pains. HEAL has ergonomic specialists that can visit your office in person or conduct a virtual consultation to make sure your employees are set up for success
This challenge makes moving feel doable, even on busy days. Think: stand for a call, stretch for five minutes, or walk with a teammate or colleague over lunch. All of these small, but impactful movements add up throughout the day, keeping your blood sugar balanced and your energy high. For those who want more intensity, we offer 4-week strength training programs with daily videos.
It’s easier to show up for a class when it’s at the office (or on Zoom). If you’re able to transform a room or space in the office into a fitness hub, it helps employees get their movement in while at work. Bringing in fitness experts or yoga teachers is a low-effort way to promote employee wellness.
Send out a quick “move break” video that employees can do without leaving their desks. The best part? It only takes a few minutes. The desk stretches on HEAL’s Wellness Platform are the most viewed resource in the on-demand resource library.
When calendars become packed with meetings, focus time doesn’t just happen. You have to intentionally make space for it. Try setting a shared "no-meeting" window on Fridays for deep work. Our brains thrive on focusing on one task at a time to get into a deep work state.
Meetings can be very protective but so is uninterrupted time to actually get work done. Blocking one day for zero meetings can be a game-changer for employee productivity.
People love a quick productivity hack, especially if it helps them reclaim their time. Share bite-sized tips in Slack or your team newsletter. Need a tip to get you started? Try the Pomodoro technique by setting a timer to work without distractions for 25 minutes, followed by a 5-minute break where you stand up and stretch.
A brain puzzle or crossword can sharpen focus and mental clarity in ways that don’t feel like “work.” Starting a book club at work is a great way to promote screen-free entertainment that’s great for your brain. Plus, it gives people something fun to talk about and collaborate on at work.
Simple habits like drinking more water or eating brain-friendly snacks can have a real impact on focus and mental clarity. HEAL creates new resources monthly, available to all clients, all year long.
Noise-canceling headphones help, but having a designated quiet space is even better. It creates a place for deep concentration and makes it possible to work in a quick meditation session during a stressful day.
Sometimes it takes an outside voice for a message to really land. An in-person or virtual Lunch & Learn is a great way to have an expert speak on the challenges employees face with mental health and managing distractions in a world of constant distractions.
Taking a few minutes to share something or someone you’re grateful for can shift the energy of the whole room. It sets a tone that’s positive and grounded and helps people feel seen and appreciated.
Whether someone hit 10,000 steps a day or finally got a full night’s sleep, it’s worth recognizing. HEAL wellness challenges celebrate the weekly wins and even offers prizes to top scorers or participation prizes to make everyone feel included.
Build excitement and accountability by spotlighting employees who consistently participate in wellness activities or support others on their journey. A simple award or shoutout in a team meeting or newsletter can go a long way in reinforcing healthy habits and building positive momentum.
Wellness includes mental stimulation and personal growth, not just physical health. Offer your team the chance to take a course, attend a workshop, or learn a new skill, whether it’s mindfulness, financial well-being, communication, or leadership. It helps employees feel empowered and supported beyond their job descriptions.
Traditional team-building can feel a bit forced or awkward. A HEAL-led Wellness Challenge blends meaningful connection with wellness themes like stress resilience, energy, or healthy habit-building so teams grow closer and walk away with real-life tools. In fact, 86% of participants feel more connected.
Be thoughtful about creating programs that are culturally inclusive, accessible to people with different physical abilities, and respectful of varying needs and preferences. That could mean offering virtual options, physical modifications or alternatives for disabilities, or considering different dietary norms in challenges or events.
Pairing up employees in a buddy system or small support group helps build accountability and community. Whether they’re sharing wins, checking in weekly, or walking together at lunch, it makes the experience more collaborative and human.
Looking for support that goes beyond one-off ideas?
HEAL offers fully built wellness solutions that take the pressure off HR teams and deliver real impact. Here’s a sample of a full-year wellness calendar:
Choose from 4- or 8-week themed wellness program focused on Nutrition, Movement, Stress and more. These guided challenges are built to be flexible, inclusive, and engaging, with daily habit challenges, expert guidance, and resources that help employees build better routines without feeling overwhelmed. Everything is handled for you from setup to final reporting.
After every challenge or program, we deliver a report with engagement stats, feedback highlights, and leadership-friendly insights to share more broadly to senior leadership. You’ll have the data you need to show impact and make the case for continued wellness investment.
Bring in expert facilitators for interactive lunch and learn sessions (in-person or virtual) on practical wellness topics like eating for energy, stress management, improving sleep, or mental health. These are not lectures, they’re designed to be engaging, actionable, and accessible, with tips employees can start using the same day.
Give your team access to a curated library of wellness content via the HEAL platform: easy recipes, on-demand fitness videos, guided meditations, available all year long to HEAL clients. Whether someone wants to move more, eat better, or simply feel a bit more balanced, the hub makes it simple to find something that fits.
Each month, we send you a bite-sized, research-backed mental health tip to share with your team. These tips are easy to plug into newsletters, Slack channels, or team meetings, small prompts that can spark big conversations and habits over time. Register by signing up for the Monthly Mental Health Tip (banner at the bottom of the page).
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