10 Must Try Wellness Challenges To Support Remote Workers

wellness challenges for remote workers

Working remotely has become increasingly popular in recent years, especially so during the COVID-19 pandemic. While there are many benefits to working from home, there are also many challenges, including the lack of social interaction, the blurring of work-life boundaries, and the sedentary lifestyle that comes with sitting in front of a computer all day. One way to combat these challenges is by introducing wellness challenges for remote workers. In this article, we will explore 10 fun and effective wellness challenges that can help remote workers stay healthy, happy, and productive.

Why Wellness Challenges Are Important For Remote Workers?

employee wellness challenges

Wellness challenges are a great way to encourage healthy habits and behaviors in the workplace. For remote workers, they are especially important because they help to combat the sedentary lifestyle that comes with working from home. By introducing wellness challenges, remote workers are encouraged to take breaks, move their bodies, and prioritize their mental and physical health. This, in turn, can lead to increased productivity, reduced stress, and a happier, healthier workforce.

10 Fun and Effective Wellness Challenges for Remote Workers

Now, without further ado, let’s dive into the 10 fun and effective wellness challenges that can help remote workers boost their health, productivity, and overall well-being

Challenge 1: Walking Meetings

Walking meetings are a great way to get some exercise while also getting work done. Instead of sitting at a desk or in a conference room, take your meetings outside and walk while you talk. Not only will this help you get some fresh air and exercise, but it can also lead to more creative thinking and improved communication.

Challenge 2: Stretching Breaks

Sitting in front of a computer all day can take a toll on your body. To combat this, encourage remote workers to take stretching breaks throughout the day. This can be as simple as standing up and stretching for a few minutes every hour or so. You can also introduce stretching challenges, where remote workers are encouraged to try new stretches each day or week.

Challenge 3: Water Challenge

Staying hydrated is important for overall health and well-being. Encourage remote workers to drink plenty of water throughout the day by introducing a water challenge. Set a goal for how much water to drink each day (e.g., 8 glasses), and track progress using a hydration app or chart.

Challenge 4: Mindful Meditation

Mindful Meditation

Meditation has been shown to reduce stress, improve focus, and increase feelings of calm and relaxation. Encourage remote workers to try mindfulness meditation by introducing a daily meditation challenge. You can provide resources such as guided meditations or meditation apps to help them get started.

Challenge 5: Healthy Snack Swap

Eating healthy can be a challenge when working from home, but it’s important for maintaining energy and focuses throughout the day. Encourage remote workers to swap out unhealthy snacks for healthier options by introducing a healthy snack swap challenge. Provide resources and ideas for healthy snacks, and encourage remote workers to share their own ideas on it.

Challenge 6: Virtual Yoga Classes

Yoga is a great way to improve flexibility, strength, and mental clarity. Encourage remote workers to try yoga by offering virtual yoga classes. You can either hire a yoga instructor to lead the classes or provide resources such as pre-recorded videos or online yoga classes.

Challenge 7: Virtual Fitness Challenges

Fitness challenges can be a fun way to encourage remote workers to stay active and healthy. These challenges can include things like step challenges, fitness bingo, or virtual group workouts. Encourage remote workers to participate by offering prizes or recognition for those who complete the challenge.

Challenge 8: Screen Time Reduction

Excessive screen time can lead to eye strain, headaches, and other physical and mental health issues. Encourage remote workers to reduce their screen time by introducing a screen time reduction challenge. This can include things like taking regular breaks, using the 20-20-20 rule (looking away from the screen every 20 minutes for 20 seconds), and setting boundaries around work hours.

Challenge 9: Sleep Challenge

Getting enough sleep is crucial for overall health and well-being. Encourage remote workers to prioritize their sleep by introducing a sleep challenge. Set a goal for how many hours of sleep to get each night and provide tips for improving sleep quality, such as avoiding screens before bedtime and creating a relaxing bedtime routine.

Challenge 10: Gratitude Challenge

Practicing gratitude has been shown to improve mental health and overall happiness. Encourage remote workers to practice gratitude by introducing a daily gratitude challenge. This can include things like writing down three things they are grateful for each day or sharing something they are grateful for during team meetings.

Additional Virtual Wellness Activities For Remote Staff

Stress-Management Training

Goal Setting and Sharing Sessions
Goal setting and sharing sessions can be a great way to help remote staff stay motivated and engaged in their work. By discussing their goals with others, employees can gain insights and new perspectives that can help them achieve their objectives more effectively. These sessions can be conducted online using video conferencing tools or collaboration platforms.

Stress-Management Training and Support
Remote work can be challenging, and employees may experience increased levels of stress and anxiety. Providing stress-management training and support can help staff develop coping strategies and improve their mental health and well-being. This can include mindfulness exercises, meditation, yoga classes, or access to mental health professionals.

E-Learning with Free Courses and Workshops
Offering free e-learning courses and workshops can help remote staff develop new skills and knowledge, enhancing their personal and professional growth. These can include courses on time management, project management, communication skills, or other relevant topics. Employers can partner with online learning platforms or create their own in-house training programs.

Open Fun Chat and Social Activities
Encouraging social interactions and creating a sense of community among remote staff can help improve morale and job satisfaction. Employers can set up virtual coffee breaks, online game nights, or other social activities that allow staff to connect and have fun together. These activities can also help reduce feelings of isolation and promote teamwork.


In conclusion, implementing wellness challenges for remote workers is a great way to promote overall health and well-being. If you’re looking for additional resources to support your team’s wellness journey, consider checking out MantraCare.

Employee wellness programs are the key to improving employee motivation, productivity, and retention. At MantraCare, we have a team of health experts, counselors, and coaches who serve corporate employees with 10+ wellbeing programs including EAP, Employee Diabetes Reversal, Corporate MSK, Employee Fitness, Corporate Yoga, and Employee meditation.


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