Complete List of All YuMuuv Challenges (41 Activities + Custom)
YuMuuv has 41 predefined challenge activities: 12 that sync automatically from phones and wearables, and 29 manual-entry habits for things a watch can't measure, like sleep routines, reading or hydration. If none of them fits, you can create a custom activity. This page lists every one, with example goals and tips for choosing the right challenge for your team.
Table of Contents
How YuMuuv challenges work
- Automatically synced activities pull data from the health apps and wearables people already use, including Apple Health, Google Fit and Health Connect, Garmin, Fitbit, Polar, Suunto, Coros, Huawei, Oura, Samsung, Withings and Zepp/Amazfit.
- Manual-entry activities are logged in the app, usually as a daily check-in or a simple number (minutes, glasses, reps). No wearable needed.
- Custom activities let you track anything else, also by manual entry.
Every challenge also gets a challenge type (total target or daily target, plus an optional collective goal, explained below) and a duration. For a step-by-step setup guide, see how to create an activity challenge.
Automatically synced challenges (12)
| Activity | What counts | Example goal |
|---|---|---|
| Steps | Daily steps from a phone or wearable | 8,000 steps a day, or 1 million steps as a team |
| Distance | Kilometers or miles from walking, running, cycling and other distance sports | Walk the distance between two of your offices |
| Exercise minutes | Time spent in any workout, or a chosen activity type | 150 active minutes a week |
| Cycling | Distance or time on the bike | Cycle to work on 10 days this month |
| Calories | Active calories burned | A collective team target, since calorie estimates vary between people and devices |
| Running | Running distance or time | Run 50 km in a month |
| Walking | Walking distance or time | A daily lunchtime walk |
| Swimming | Swimming distance or time | Swim the length of a lake or channel as a team |
| Yoga | Time spent doing yoga | 15 minutes of yoga a day |
| Intensive minutes | Minutes at higher heart-rate intensity, measured by a wearable | 75 intensive minutes a week |
| Activity index | YuMuuv's formula combining steps, calories and intensity minutes into one score | Reach 100% of your personal daily target |
| Wellness Points | Points from several activities combined into one challenge | Earn 1,000 points from any mix of movement and habits |
A few notes on the trickier ones:
- Intensive minutes and the activity index need a wearable that measures heart rate. The activity index rewards being consistently active rather than being the most athletic; see the recommended activity index levels.
- Exercise minutes are a fair choice for mixed-ability groups because every type of movement counts. Learn more in what are active minutes.
- Wellness Points let people earn points their own way. See the wellness points system guide and the Total Wellness Points Challenge.
Manual-entry wellness challenges (29)
Manual challenges cover the parts of wellbeing a watch can't see. Participants check in each day or log a simple amount. They work well alongside a movement challenge, or on their own for teams that aren't motivated by fitness. For more ideas, read non-fitness wellness challenges.
1. Strength and active habits
| Activity | Example goal |
|---|---|
| Planking | Hold a plank every day, building up the time week by week |
| Push-ups | 20 push-ups a day, or the 100 push-up club |
| Pull-ups | A few pull-ups a day for people with access to a bar |
| Squatting | 30 squats a day, done in short breaks |
| Car-free days | Walk, cycle or take public transport instead of driving; see the car-free September challenge |
2. Sleep and recovery
| Activity | Example goal |
|---|---|
| Sleep | 7+ hours of sleep on most nights; see sleep in workplace wellness |
| Cold plunge | A short cold dip or cold shower, for those who want to try it |
| Contrast shower | Alternate warm and cool water at the end of a shower |
3. Mind and stress
| Activity | Example goal |
|---|---|
| Mindfulness | 10 minutes of meditation a day |
| Deep breathing | A few minutes of slow breathing before a busy day |
| Gratitude journaling | Write down three things you're grateful for each day |
| Daily journaling | Journal for 10 minutes a day |
| Phone-free time | One hour a day without your phone; see unplugging for a more balanced life |
| Screen-free meals | One meal a day without screens |
4. Nutrition and healthy habits
| Activity | Example goal |
|---|---|
| Water drinking | A daily water goal; see hydration at work |
| Healthy cooking | Cook one healthy meal at home each day |
| Intermittent fasting | Keep to a personal eating window you've chosen |
| Alcohol abstinence | An alcohol-free month |
| Smoking cessation | Log each smoke-free day |
| Daily flossing | Floss every day for 30 days |
5. Outdoors and daylight
| Activity | Example goal |
|---|---|
| Outdoor time | 15 to 30 minutes outside every day; see health benefits of being outdoors |
| Natural light exposure | Get daylight in the morning, especially in darker months; see chase the light |
6. Social life and personal growth
| Activity | Example goal |
|---|---|
| Encouraging someone | Thank or encourage one person every day |
| Socializing with friends | 30 minutes of real conversation with friends or family |
| Book reading | 15 minutes of reading a day |
| Language learning | 15 minutes of practice a day |
| Creative arts | Draw, paint, write or play music for 15 minutes |
| Hobby development | Two hours a week on a hobby |
| Finance tracking | Review your spending once a day or week |
A note on health-sensitive challenges: intermittent fasting, cold plunges and contrast showers are not right for everyone, for example people who are pregnant or have heart conditions, diabetes or a history of disordered eating. Keep them strictly optional, encourage anyone with a medical condition to check with a doctor first, and run them as personal consistency goals rather than competitions with leaderboards.
Custom activities
If an activity isn't on the list, choose Custom activity when creating the challenge. You name the activity, choose the unit (minutes, pages, times, hours) and set the goal. Custom activities are logged by manual entry. A few ideas:
- Volunteer hours for a community or CSR month
- Walking meetings held (see the benefits of walk-and-talk meetings)
- Stretch breaks during the workday
- Stairs instead of the elevator
Challenge types: total target, daily target and collective goals
| Type | How it works | Example | Best for |
|---|---|---|---|
| Total target | Each participant builds up a total amount over the challenge | Walk 100 km in June | Friendly competition |
| Daily target | Hit a daily target on a set number of days | 20 minutes of exercise on 20 days | Building habits and including less competitive people |
| Collective goal | Everyone contributes to one shared target | 1 million steps together | Team spirit and charity challenges |
A few settings make challenges fairer: you can auto-join users, set a daily limit per user (for example, a cap of 20,000 steps a day), and decide whether synced challenges also allow manual entries and for how many days. Teams can be created by admins, generated automatically or formed by participants. Read more about the differences between challenge types.
How to choose the right challenge
- First challenge or a broad audience: steps or walking. Almost everyone can join with just a phone. See the most popular YuMuuv challenges.
- Mixed fitness levels: exercise minutes, a consistency goal or a collective goal.
- Whole-person wellbeing: Wellness Points, or a movement challenge paired with sleep, water or mindfulness.
- Teams that aren't into fitness: manual habits like gratitude journaling, reading or encouraging someone.
- Accessibility: people who use a wheelchair or can't walk can still take part on an equal basis. Activity can be converted to steps; see how disabled participants can join challenges.
Frequently asked questions
1. Do participants need a smartwatch?
No. Steps sync from a phone's health app, and manual challenges only need the YuMuuv app. Intensive minutes and the activity index work best with a wearable that measures heart rate.
2. Can we run several challenges at once?
Yes. Many companies pair a movement challenge with a habit challenge, or combine several activities into one Wellness Points challenge.
3. What if the activity we want isn't listed?
Use a custom activity. You set the name, unit and goal, and participants log it manually.
Ready to pick your first challenge? Book a YuMuuv demo and we'll help you choose the right mix for your team.
