Office employees spend an estimated 65-75% of their workday sitting, which negatively affects health, productivity, and quality of life. A workplace step challenge is one of the most effective and accessible ways to combat this—and it doesn't require a massive budget or corporate gym.
Key Statistic
A study by the University of Edinburgh found that 93% of step challenge participants reported benefits, including better physical health, increased team morale, and greater personal enjoyment. Participants' weekly activity levels increased by nearly 2 hours.
What is a Workplace Step Challenge?
A workplace step challenge is a company-sponsored wellness initiative where employees track and record the number of steps they take over a set period. Participants can compete individually or in teams, aiming either for the highest step count or to reach specific daily goals (like the famous 10,000 steps).
Step challenges typically last 4-8 weeks and include leaderboards, prizes, and regular communication to maintain motivation. They're popular because walking is:
Accessible
Almost everyone can participate regardless of fitness level
Easy to Track
Smartphones and fitness trackers make logging steps automatic
Low Barrier
No special equipment, gym membership, or training required
Engaging
Competition and gamification drive participation
Benefits of Running a Step Challenge
For Employers
saved in healthcare costs for every $1 invested in wellness programs
Source: Harvard Business Review
reduction in absenteeism at companies with active wellness programs
Source: CDC
greater profitability when employees' wellbeing is valued
Source: Gallup
voluntary attrition rate vs 15% for companies without wellness programs
Source: Towers Watson
For Employees
- Improved cardiovascular health and reduced risk of chronic diseases
- Better mental clarity, reduced stress and anxiety
- Increased energy levels throughout the workday
- Stronger connections with colleagues across departments
- Fun, achievable wellness goals with tangible rewards
Planning Your Step Challenge: Key Decisions
1. Define Your Goals
Before launching, be clear about what you want to achieve. Different goals will shape how you design and measure the challenge:
Improve Employee Health
Measure: Average steps per person, % reaching daily goals
Build Team Morale
Measure: Participation rate, employee feedback scores
Reduce Absenteeism
Measure: Sick days before/after, healthcare claims
Boost Company Culture
Measure: Cross-department interactions, social engagement
2. Choose Duration
The ideal challenge length balances building habits with maintaining enthusiasm:
| Duration | Best For | Considerations |
|---|---|---|
| 2-3 weeks | Quick team-building burst | May not build lasting habits |
| 4-6 weeks ✓ | Most organizations (recommended) | Balances engagement with habit formation |
| 8+ weeks | Long-term culture change | Needs strong engagement strategy to prevent fatigue |
3. Individual vs. Team Competition
Individual Challenges
- ✓ Personal accountability
- ✓ Simpler to manage
- ✓ Each person controls their success
Best for: Smaller companies, first-time challenges
Team Challenges ✓ Recommended
- ✓ Peer motivation and accountability
- ✓ Cross-department connections
- ✓ Higher engagement rates
Best for: Building culture, larger organizations
Pro Tip: Mix Both Approaches
Many successful challenges combine team competition with individual recognition. Teams compete for overall standings, while individuals can earn personal achievements and rewards.
Setting Up Rules & Structure
Keep rules simple and straightforward. Too many restrictions discourage participation. Here are the essentials:
Team Size
4-6 people per teamSmall enough for accountability, large enough that one absence doesn't sink the team
Daily Reporting
Automatic sync or daily submissionKeeps momentum going; weekly reporting loses engagement
Step Goals
7,000-10,000 steps/day as targetChallenging but achievable for most office workers
Activity Conversion
Allow conversions for cycling, swimming, etc.Includes athletes and those with mobility limitations
Important: Build in Flexibility
Unexpected situations will arise—travel, illness, technical issues. Having a clear process for handling exceptions prevents frustration and keeps the challenge fair.
Choosing Your Tracking Method
The right tracking method makes or breaks your challenge. Here are your options:
Manual Spreadsheet
Best for: Small teams under 20 people
Consumer Apps (Fitbit, Apple Health, etc.)
Best for: Individual challenges only
Corporate Wellness Platform
RecommendedBest for: Organizations serious about wellness
WeMove handles all of this for you
Our platform syncs with Fitbit, Apple Health, Google Fit, Garmin, and 30+ other devices. Real-time leaderboards, automated rewards, and team management—all in one place.
Start TrialDriving Participation & Engagement
The biggest challenge isn't launching—it's maintaining momentum. Here's how to keep participation high throughout:
Make Leadership Visible
When C-suite participates, engagement skyrockets. Studies show that when executive engagement is high (70%+), average employee participation jumps from 44% to 80%.
Communicate Regularly
Send weekly updates with standings, shoutouts for achievements, and tips. Use multiple channels: email, Slack, Teams, bulletin boards.
Create Mini-Milestones
Don't wait until the end to celebrate. Weekly achievements, mid-challenge prizes, and daily recognition keep motivation high.
Encourage Walking Meetings
Transform scheduled meetings into walking sessions. This adds steps naturally and signals organizational support for the challenge.
Share Tips & Tricks
Help employees find steps: take stairs, park further away, walk during lunch, have standing or walking breaks. Small changes add up.
Reward Ideas That Actually Work
Rewards don't have to be expensive to be motivating. The key is matching rewards to your culture and budget:
Budget-Friendly
- • Extra PTO hours
- • Prime parking spot
- • Recognition at meetings
- • LinkedIn recommendation
- • Casual dress pass
Mid-Range
- • Gift cards ($25-$100)
- • Fitness gear/apparel
- • Team lunch paid
- • Wellness subscriptions
- • Massage/spa vouchers
Premium
- • Fitness trackers
- • Weekend getaway
- • Premium headphones
- • Experience gifts
- • Charity donation in winner's name
Don't Forget: Recognition is Powerful
Public recognition—email shoutouts, Slack celebrations, mentions in team meetings—often motivates as much as prizes. It's free and makes participants feel valued.
Launching Your Challenge: A Timeline
- Finalize rules and dates
- Set up tracking platform
- Plan communication strategy
- Recruit team captains
- Send announcement email
- Open registration
- Help employees set up tracking
- Build excitement with teaser content
- Host kickoff event (virtual or in-person)
- Send step-by-step setup guide
- Share first-day challenges or bonuses
- Confirm all participants are tracking
- Weekly leaderboard updates
- Daily/weekly tips and motivation
- Mid-challenge prizes or milestones
- Address issues quickly
- Announce winners
- Distribute prizes
- Share statistics and achievements
- Collect feedback for next time
Measuring Success
Track these metrics to understand your challenge's impact and improve future programs:
Participation Rate
Target 60%+ of eligible employees
Completion Rate
Target 80%+ finish the full challenge
Average Steps/Day
Expect 30-50% increase from baseline
Goal Achievement
% hitting daily step targets
Employee Satisfaction
Post-challenge survey scores
Business Impact
Absenteeism, productivity, healthcare costs
Frequently Asked Questions
How many steps should we set as a daily goal?
For office workers, 7,000-10,000 steps/day is challenging but achievable. Studies show health benefits begin around 4,000 steps, with optimal benefits at 7,000-8,000 for most adults. Let participants set personal goals within a range.
What about employees with physical limitations?
Allow activity conversions (wheelchair movement, swimming, cycling can convert to step equivalents). You can also create separate categories or offer alternative wellness challenges that include everyone.
How do we prevent cheating?
Use verified tracking apps that sync with devices, set reasonable step caps (e.g., 30,000/day maximum), focus on team averages rather than individual totals, and emphasize participation over winning.
What's the best time of year to run a challenge?
Spring and early fall work well—good weather for outdoor walking. Avoid major holiday periods when travel and schedules are disrupted. New Year and back-to-school seasons tap into natural motivation for fresh starts.
How much should we budget?
You can run a basic challenge for nearly free (spreadsheet + honor system), but dedicated platforms run $1-$10 per employee per month. Prize budgets vary from $0 (recognition only) to $50-$100+ per winner depending on company size.