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The 75-Day Workplace Wellness Challenge: Employee-Friendly Guide

Workplaces thrive when employees are healthy, engaged, and motivated. A 75-day wellness challenge is a simple, structured way to promote wellbeing, boost morale, and create a culture of consistency — without overwhelming staff.

Unlike intense fitness programs, the employee-friendly version is flexible, achievable, and inclusive for all job levels, ensuring participation without pressure. However, it is advised that you use apps to keep you accountable or have an accountability partner at work.

Why 75 Days?

Research shows that habits become easier to maintain with consistency over time. 75 days is long enough to build momentum, establish new routines, and see tangible improvements in wellbeing.

Core Components of the Workplace 75-Day Challenge

The program focuses on five areas of wellness. Employees can select daily activities that suit their schedule, energy, and preferences.

1. Movement

• 30–45 minutes of physical activity per day
• Options include walking, stretching, yoga, cycling, or active meetings
• Encourages daily activity without requiring intense workouts

2. Hydration

• Drink 1.5–2 liters of water per day
• Helps maintain energy and focus during the workday

3. Nutrition

• Choose one healthy meal or snack per day
• Include fruit, vegetables, and balanced portions
• Supports sustained energy and better focus at work

4. Learning & Development

• 10 minutes of reading, audio learning, or e-learning modules
• Optional professional development activities, such as mentorship or podcasts
• Stimulates the mind and promotes growth

1. Movement

• 30–45 minutes of physical activity per day
• Options include walking, stretching, yoga, cycling, or active meetings
• Encourages daily activity without requiring intense workouts

2. Hydration

• Drink 1.5–2 liters of water per day
• Helps maintain energy and focus during the workday

3. Nutrition

• Choose one healthy meal or snack per day
• Include fruit, vegetables, and balanced portions
• Supports sustained energy and better focus at work

4. Learning & Development

• 10 minutes of reading, audio learning, or e-learning modules
• Optional professional development activities, such as mentorship or podcasts
• Stimulates the mind and promotes growth

5. Mental Wellbeing

• Choose one: 5 minutes deep breathing, gratitude journaling, short walk, or a digital break
• Supports stress reduction and emotional resilience

Weekly Activities (Optional)

• Social Connection: Join team lunches, wellness events, or check in with colleagues
• Personal Reflection: Weekly review of goals and achievements
• Physical Challenge: Try something new, e.g., yoga session, office steps challenge

Participation Guidelines

• Employees complete at least four daily activities from the categories above
• Rest days and flexible timing are allowed
• Progress is tracked via a simple log or digital tracker
• No pressure to restart; focus is on consistency and habit-building

Benefits for Employees

• Increased energy and focus during the workday
• Reduced stress and improved mental health
• Higher motivation and engagement
• Improved teamwork and social connection
• Encouragement to develop healthy, sustainable habits

Benefits for Employers

• Lower absenteeism and presenteeism
• Enhanced workplace morale and productivity
• Stronger culture of wellbeing
• Employees more likely to maintain healthy habits beyond the challenge

Getting Started

• Launch with a clear guide and optional orientation session
• Provide simple tracking tools (logs, apps, or wellness boards)
• Encourage participation through incentives or recognition
• Celebrate milestones: weekly check-ins, end-of-challenge celebration

Final Thought

The 75-day workplace wellness challenge is about consistency, choice, and inclusivity. By allowing employees to pick activities that suit their lifestyle, the program encourages sustainable habits, engagement, and overall wellbeing, making it a win-win for both staff and the organization.