The Fitness Challenge Handbook

Designing The Challenge

The fitness challenge should set stretch goals for participants: reachable but not easy.

Attainable / Realistic

The primary wellness program goal is to lower the health risks of as many employees as possible. This goal is best accomplished by creating attainable and realistic fitness challenges that reach out to all employees.
As noted before, it is important to consider your entire employee population when choosing a challenge mode. If a large percent of your workers are fit, choosing a weight-loss program essentially disenfranchises them. If the mode focus is too narrow such as a bike-riding distance challenge, not enough people will be able to participate. Also, consider those with physical handicaps and allow for alternate methods of participation.
Setting realistic goals comes into play when establishing activity and checklist challenges. Make sure that the list of examples covers activities with a broad range of interests and resources. Gardening is an excellent physical activity but not for most apartment dwellers. The benefits of weight lifting are too numerous to list but it excludes those without access to a health club. These are only a few examples of qualifying activities to be included in your list for an activity challenge.
Since a checklist challenge asks the employee to perform a specific activity, additional care must be taken when setting it up. The activity should not be too easy or the employee will not receive any benefit and it should not be unreachable or participation will wane. Therefore, you must strive to achieve a balance that sets a stretch goal for participants. While a common goal is to walk 10,000 steps a day, 5 miles is not realistic for many people. Instead, try 6000 steps for roughly three miles.
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