Activity Focused Annual Wellness Plan
Want to get your company or team more physically active? The Activity Focused Annual Wellness Plan is a year-long challenge plan with one movement challenge each month.
The plan mixes individual, team and collective challenges to build engagement through healthy habits, and it is designed so that people of different ages and fitness levels can take part and succeed. Here is the plan month by month – and you can find all four ready-made plans on the wellness challenge templates page.
Table of Contents
1. January: Calorie Conquerors!
Activity: Calories
Type: Collective
Target: Number of participants × 69,000 kcal
Many of us start the new year with new ambitions, often including getting in better shape – and for many, the enthusiasm fades within the first few weeks. That is why a collective calories challenge is a perfect start: there is accountability, but also a shared push, and a wide variety of activities count toward the goal. A good target is 69,000 kcal per participant over the month.
2. February: Active Is Attractive!
Activity: Activity index
Type: Total amount / Individual
Target: 80% activity index
In February, the challenge uses YuMuuv's activity index, which combines heart rate intensity minutes, steps and calories. It reflects effort more than fitness, so everyone stays motivated. 80% is a good goal: it takes some effort but is achievable for everyone.
3. March: Planking Without Blanking!
Activity: Planking
Type: Total amount / Teams (5 members)
Target: 300 minutes
In March, all you need is one square meter of floor and a solid plank position. It is a great core exercise that anyone can do. To make sure everyone remembers to do it, this is a team challenge: participants reach the 300-minute total together with their four teammates.
4. April: One Foot at a Time
Activity: Running / walking
Type: Total amount / Individual
Target: 111 km (69 miles)
As the weather gets nicer, people are more willing to head outside on their own, which makes April a great month for a running and walking challenge. The goal is 111 km (69 miles) in total. Since participants set their own pace, it is achievable with normal effort.
5. May: Sitting on the Air Chair
Activity: Squats
Type: Consistency / Individual
Target: 50 squats × 16 days out of 31
May puts legs to the test again. This time, employees aim for at least 50 squats a day on more than half of the days in the month. Air squats are easy to adapt: if 50 is too few, add weight; if it is too many, use a resistance band or reduce the range of movement.
6. June: More Miles, More Smiles
Activity: Distance
Type: Total amount / Teams (5 members)
Target: 772 km (480 miles)
Summer starts with another team distance challenge, this time with a goal of 772 km (480 miles). The great thing about a team goal is that it can be reached in many ways – running, cycling, rollerblading and more. One thing is certain: more movement means more smiles.
7. July: Shimmering Sea, Swimming Free
Activity: Swimming
Type: Consistency / Individual
Target: 1.6 km (1 mile) × 8 days out of 31
July is one of the warmest months in many parts of the world – a good time to inspire people to swim. It is an important life skill that most people learn young, and anyone who needs extra support can use swimming aids. The goal is individual and consistency-based: each participant swims 1.6 km (1 mile) on 8 days in July.
8. August: Crank the Pedals, Beat the Heat
Activity: Cycling
Type: Collective
Target: Number of participants × 333 km (207 miles)
August brings a collective cycling challenge where everyone contributes to a bigger goal. Collective goals are often linked to a charity donation or another shared outcome. Another benefit: participants may well keep cycling as part of their daily routine in the autumn.
9. September: Steptember Start
Activity: Steps
Type: Consistency / Teams (5 members)
Target: 40,000 steps a day × 20 days out of 30
September is perfect for the most classic challenge of all. To add some spice, it is a team consistency challenge: each five-member team needs to take 40,000 steps together on at least 20 of the 30 days. That way, every team can play to its strengths while still feeling like one unit.
10. October: Intensity Month
Activity: Intensity minutes
Type: Total amount / Individual
Target: 600 minutes
October is all about intensity minutes – minutes above 65% of your maximum heart rate, which you only collect through real effort. The goal is 600 minutes per person over the month, in line with the World Health Organization's recommendations on regular physical activity. Learn more about active minutes.
11. November: What's Up? Push-Up!
Activity: Push-ups
Type: Total amount / Teams (5 members)
Target: 1,000 reps
In November, there are no excuses: people form teams of five and try to complete 1,000 push-ups together by the end of the month. Everyone can contribute – some on their knees, others with a clap in between. What matters is the shared effort and team spirit.
12. December: Exercise = Engagement
Activity: Exercise time
Type: Collective
Target: Number of participants × 1,000 minutes
What better way to end the year than with another collective challenge? This time the goal is 1,000 minutes of exercise per participant. Any type of activity counts. It is ambitious – exactly the way to finish the year with a great feeling of achieving something together.
13. Conclusion
That is the Activity Focused Annual Wellness Plan. If you would like to use it, book a demo and we will set it up for you. If you need a different type of plan, take a look at the most inclusive annual wellness plan, the highest variety annual wellness plan and the plan the YuMuuv team uses itself. If you find it hard to decide, we are happy to discuss your needs and help you choose. Either way, stay active!
