Holistic Annual Wellness Plan
The Holistic Annual Wellness Plan looks after the whole person: body, mind, sleep, nutrition, social life and even personal finances. Each month has one main challenge with a standard target that most people can reach and an advanced target for those who want more. Activity challenges such as yoga, cycling and steps alternate with habit and points challenges, so wellness becomes part of everyday life rather than a single sporty campaign.
Use it as a template: copy the months you like, adjust the targets to your team and set the challenges up in YuMuuv. You can find all ready-made plans on the wellness challenge templates page.
Table of Contents
1. January: Calorie Count Crusade
Period: January
Activity type: Collective calories challenge
Standard target: 2,300 kcal × number of days × number of participants
Advanced target: 2,600 kcal × number of days × number of participants
Why it works: a collective goal lets everyone contribute whatever kind of movement they enjoy, giving the year an energetic, shared start. Keep in mind that calorie burn depends on each person's body.
2. February: Flexible February Fiesta
Period: February
Activity type: Yoga challenge
Standard target: 15 yoga sessions in the month
Advanced target: 20 sessions, trying different yoga styles
Why it works: yoga improves flexibility and strength and helps people manage stress. See the yoga challenge.
3. March: March Muscle Madness
Period: March
Activity type: Exercise time challenge
Standard target: 1,000 minutes of exercise in the month – strength, cardio and mobility all count
Advanced target: 1,500 minutes
Why it works: a time-based goal rewards every type of training, so people can build a varied routine that suits them.
4. April: Spring Into Wellness Sprint
Period: April
Activity type: Wellness points challenge
Points: car-free day (1 day = 10 p), reading (10 min = 10 p), deep breathing (10 min = 10 p), language learning (10 min = 10 p), hobby time (10 min = 10 p)
Standard target: 600 points
Advanced target: 900 points
Why it works: spring is a good time for new habits – for the mind, the planet and personal growth. Read how YuMuuv's point system works.
5. May: Hydration and Dream Harmony
Period: May
Activity type: Water and sleep consistency challenge
Standard target: at least 2 litres of water and 7 hours of sleep on 20 of 31 days
Advanced target: at least 2 litres of water and 8 hours of sleep on 25 of 31 days
Why it works: hydration and sleep are the basics that support energy, recovery and focus. See the sleep challenge.
6. June: Cycle Surge Season
Period: June
Activity type: Cycling distance challenge
Standard target: 250 km in the month
Advanced target: 350 km
Why it works: cycling is low-impact, suits most fitness levels and can replace car trips. See the cycling challenge.
7. July: Zen in July Journey
Period: July
Activity type: Mindfulness consistency challenge
Standard target: 15 minutes of mindfulness on 20 of 31 days
Advanced target: 20 minutes on 25 of 31 days
Why it works: a calm summer routine of meditation, slow breathing or mindful walking helps people recharge. See the mindfulness challenge.
8. August: Summer Social Wellness Wave
Period: August
Activity type: Wellness points challenge
Points: cold plunge for those used to it (1 min = 10 p), planking (2 min = 10 p), time with friends (30 min = 10 p), screen-free meal (1 meal = 10 p), gratitude journaling (1 day = 10 p)
Standard target: 600 points
Advanced target: 900 points
Why it works: summer is the season for people – this mix combines a little challenge with connection, calm meals and gratitude.
9. September: Step Spectacular Challenge
Period: September
Activity type: Total steps challenge
Standard target: 250,000 steps in the month
Advanced target: 350,000 steps
Why it works: a step challenge is the easiest way to get everyone moving again after the holidays. See 17 corporate step challenge ideas.
10. October: Autumn Endurance Expedition
Period: October
Activity type: Distance consistency challenge – walking, running or cycling
Standard target: 5 km a day on 20 of 31 days
Advanced target: 7 km a day on 20 of 31 days
Why it works: a daily distance goal gets people outside in the autumn daylight and keeps endurance up before winter.
11. November: Wellness Mastery Marathon
Period: November
Activity type: Wellness points challenge
Points: 2 litres of water (1 day = 20 p), deep breathing (10 min = 20 p), phone-free time (30 min = 20 p), 12-hour overnight fast for those who choose it (1 day = 20 p), 50 squats (20 p), planking (2 min = 20 p), tracking personal finances (1 day = 20 p)
Standard target: at least 80 points on 15 days of the month
Advanced target: at least 80 points on 20 days of the month
Why it works: small daily habits for body, mind and money add up to real change in the darkest month.
12. December: Holistic Health Holidays
Period: December
Activity type: Outdoor time challenge
Standard target: at least 30 minutes outdoors on 25 of 31 days
Advanced target: at least 60 minutes outdoors on 25 of 31 days
Why it works: time outside in daylight lifts mood and energy during the busy holiday season. Read about the health benefits of being outdoors.
13. Summary
The Holistic Annual Wellness Plan alternates activity challenges – calories, yoga, exercise time, cycling, steps and distance – with habit and points challenges for sleep, hydration, mindfulness, social connection and personal finances. Standard and advanced targets let everyone take part at their own level, and the variety keeps the program fresh all year.
Want to compare options? See the most inclusive annual wellness plan, the highest variety annual wellness plan and the performance-focused wellness plan, or browse all wellness challenge templates. Ready to set it up? Book a demo and we will help you build your year.
