Let’s be honest: most of us aren’t exactly clocking up miles during the workday. Office jobs, in particular, tend to keep us parked in chairs far longer than we’d like to admit. But with the average office worker already hitting around 7,500 steps a day, we’re not that far off from something great.
That’s where a workplace step challenge comes in. It’s fun, flexible, and low-cost team-building activity to get the team going. In this guide, we’ll walk you through everything you need to set one up.
What is a step challenge?
A step challenge is exactly what it sounds like; setting yourself a goal to walk a certain number of steps each day, usually tracked with a pedometer or smartphone. On the surface, it might seem like a casual fitness trend or a bit of workplace wellness fun. But beneath that simplicity is something more powerful: a daily rhythm that can reset both your body and your mind.
If you’ve ever felt like your energy’s flatlining, your mood’s stuck in a low gear, or your clothes are fitting tighter than they used to, this kind of movement might be just what your system needs. You don’t need to join a gym or buy expensive gear, you just need to move.
Do step challenges really work?
You could be forgiven for thinking this is just another weight loss fad. One of those trends that promises a lot but doesn’t offer much beneath the surface. Improve your mental and physical health by just walking 10,000 steps a day? Really?
We looked into the research to find out.
A 12-week study conducted in Thailand followed 35 overweight adults, all previously living fairly sedentary lives, averaging fewer than 5,000 steps a day. Each participant was asked to walk at least 10,000 steps per day, five days a week, and track their progress.
By the end of the study, 30 people had completed the challenge and the results were hard to ignore.
- Mental health took a clear turn: Anxiety, depression, fatigue, confusion, and anger scores all dropped. At the same time, feelings of energy and motivation increased.
- Physical markers improved too: Participants saw reductions in weight, BMI, waist circumference, and body fat percentage.
- There was a link between body and mood: Those who reduced their waist size the most also showed greater improvements in mood and lower levels of depression and mental fatigue.
- The research also found a clear trend: those who increased their step count the most experienced the biggest changes in mental wellbeing. With no drastic lifestyle overhaul, just walking, consistently, people began feeling healthier and more balanced in both body and mind.
How to organize a fun step challenge
Sold on the idea? You should be! The Step Challenge is a great addition to any employee wellness programs you may have. Let’s get into how you can make the best step challenges in your workplace:
1) Make sure you have the right equipment!
Before you kick off a step challenge, it’s important to make sure everyone’s equipped to actually track their steps. After all, we can’t expect the team to keep count manually, “34, 35, 37… oh wait, did I say 36?” isn’t exactly a reliable system.
And while some basic step counters might sound like a good quick fix, they often miss steps or overcount, especially if they rely on motion alone without proper calibration.
That’s why we’ve put together a list of the best apps and equipment to help your team track their walking accurately and effortlessly. You can recommend these tools to your staff or if you’re feeling generous, grab a few trackers in bulk for the office. It’s a small investment that can lead to big improvements in wellbeing, team morale, and team spirit.
Walking tracking apps (Free, paid & subscription)
1. Strava
- Cost: Free with optional paid subscription (Strava Premium)
- Why it’s good: Great for competitive types and social walkers. Strava lets you join walking clubs, compare routes, and track stats with friends or colleagues, ideal for office step challenges with a bit of friendly rivalry.
2. MapMyWalk by Under Armour
- Cost: Free with optional MVP subscription
- Why it’s good: Beginner-friendly with real-time stats and route planning. Includes voice coaching, making it a perfect walking companion during breaks or lunchtime walks around the office block.
3. Pacer
- Cost: Free with optional subscription for guided plans
- Why it’s good: Tracks steps without GPS, making it great for office environments where signal drops. Simple and easy to use, with optional wellness coaching for added motivation.
4. Apple Fitness+ (Apple Watch required)
- Cost: Subscription only (1-month free trial, then $9.99/month or $79.99/year)
- Why it’s good: Includes guided walking workouts called Time to Walk, ideal for solo walks. Seamlessly integrates with Apple Watch for automatic tracking and personalised insights.
Should I buy equipment?
While apps are handy, wearable devices offer more convenience, better accuracy, and helpful nudges to stay active, especially useful when you’re desk-bound for most of the day.
Looks like a sleek watch, fits any outfit, and tracks steps, heart rate, and stress levels. Offers silent alerts to remind you to move, without buzzing during client calls.
Slim and discreet, perfect for formal environments. Vibrates gently when you’ve been sitting too long, encouraging subtle movement without disrupting workflow.
This no-nonsense pedometer gets the job done! Low cost, low tech and comes with a clip and lanyard so it never gets left in the car.
Affordable, compact, and fuss-free. Delivers accurate step tracking and gentle alerts without overwhelming features, ideal for professionals who want simplicity.
2. Set a clear start and end date
Nobody wants to join something vague like, “We're kinda doing a step thing... for a while?” If you're asking people to commit, give them some structure.
- Go for 2–6 weeks
Anything shorter feels rushed. Anything longer starts to feel like a lifestyle. A month is the sweet spot; it’s long enough to get into a groove but short enough to keep people interested.
- Make it official
Send out a fun launch message, pop it in the group chat, or mention it in your next team huddle. This challenge deserves more than a quiet spreadsheet in a hidden folder.
- Tie it to something bigger
Starting during Mental Health Awareness Month or as part of a summer wellbeing push gives it extra meaning. People are more likely to join in if it feels like part of something wider.
3. Choose your challenge style
Not all step challenges are created equal and how you set it up can make or break it. Some people love personal goals, others are all about teamwork. Choose the vibe that suits your crowd.
- Individual challenge
Perfect for those who prefer doing their own thing. Just set a daily target (10k steps is the classic) and let people track their own progress.
- Team challenge
Great for building a bit of friendly workplace competition. Create teams, total their steps, and let them cheer each other on. Or talk a bit of trash, if that’s your culture.
- Milestone challenge
Want to do something a bit different? Set a collective goal like “let’s walk to Paris” (digitally, of course). It’s motivating to see your progress on a map, and it feels more like a shared mission.
Pick the one that fits your people. If they love collaboration, go team. If they’re independent types, keep it solo. You know them best.
4. Decide how to track progress
This is where step challenges either fly or flop. If tracking is confusing or annoying, people stop doing it. If it’s easy and visible, they’ll stick with it and maybe even enjoy checking in.
- Spreadsheets work
Honestly, a shared Google Sheet still does the job. Simple, quick, and everyone knows how to use it.
- Group chat updates
Create a thread in Slack or Teams where people can post their progress. It adds a social layer and seeing others share might nudge quieter folks to join in too.
- Use a wellness app
If your company already has something like Virgin Pulse or YuLife, this is your moment. It takes the manual work off your plate and makes tracking seamless. Or just use the apps we provided above!
- Team averages > team totals
Otherwise, the team with that one marathon runner wins every time. Averages keep things fair for all types of walkers.
5. Keep people engaged mid-way
Week one? Everyone’s buzzing. Week two? People start forgetting. Week three? You’re walking alone. This is totally normal and totally fixable.
- Shout some people out
Maybe it’s the person who quietly logs their steps every day. Maybe it’s the one who doubled their count this week. Public appreciation gives others a reason to keep going.
- Throw in a twist
Declare a “double step Friday” or “walking meeting Wednesday.” These little jolts of fun help bring the challenge back to life when it starts to fade.
- Get creative
Ask people to share their walking route photos or name their favourite spots. You might even set silly prompts like “walk like you’re in a spy movie.”
- Mini prizes help
A £5 coffee voucher or a company-branded bottle isn’t about the money it’s about making someone’s week. It shows you’re watching and cheering them on.
6. Offer prizes (but keep them fun)
Prizes should motivate, not intimidate. You’re not trying to reward the fittest person in the company; you’re encouraging people to get involved and feel good doing it.
- Time off is gold
Offer an extra hour off for the winners, or even just a longer lunch break. It’s practical and genuinely appreciated.
- Swag with a twist
Think socks that say “Step King” or a mug that reads “1 small step for man, 10k for me.” People love useful stuff that makes them smile.
- Group lunch? Yes please.
Treat the winning team to lunch or snacks. It keeps the team vibe going after the challenge ends.
- Get silly
Create a trophy, perhaps a golden shoe, a toy walker, whatever fits your company culture. It makes it memorable and gives people something to pass on next time.
- Celebrate more than just the winner
Highlight the most consistent walker, the funniest walking story, or the team who tried the weirdest route. It makes the whole thing feel more inclusive.
7. Wrap it up and celebrate
The challenge might end, but don’t let it disappear quietly. You’ve started something good, now finish strong!
- Announce results like they matter
Whether it’s an all-hands, a quick message, or a little slideshow, make people feel proud of what they did.
- Share the stats
Total steps, wildest routes, “most improved” stories, these help people see the bigger impact and remind them it wasn’t just about step counts.
- Celebrate the effort, not just the wins
Even those who didn’t finish strong might’ve still walked more than usual. That’s a win. Make space to say that.
- Ask what they thought
Quick feedback lets you improve next time and just asking shows people their opinion matters.
- Keep the door open
Say something like, “Shall we do this again in the autumn?” If it was fun once, it can be even better next time.
My team is remote - Can I still do the Step Challenge?
Yes. You absolutely can. In fact, remote teams might be better suited to step challenges than office teams. With no desk chats or lunch queues to break up the day, remote workers often move less without even realising it. A step challenge is a great way to fix that while bringing your people together, wherever they are.
Here’s how to make it work.
1. Use tools everyone already has
When people are working from different locations, accessibility matters. The easier you make it to join, the more likely your team is to stick with it.
Try tools like:
- Pacer
Great for indoor tracking and doesn't need GPS. Ideal for apartment living or bad weather days.
- Google Fit
Works well across Android devices and syncs with other fitness apps for accurate results.
- Apple Health
Pre-installed on iPhones, meaning users don’t need to download anything new or learn a complicated interface.
Why this works:
Not everyone has a smartwatch. By encouraging free, easy tools, you remove barriers and keep the focus on participation, not tech.
2. Create a central space for updates
Without hallway chats or group lunches, remote teams need a place to keep the energy of the challenge alive. A digital space keeps the buzz going.
Great options include:
- Slack or Teams channel
Keeps the challenge visible and adds a social layer. People can react, comment, and cheer each other on.
- Google Sheet
Super simple and easy to update. Ideal for tracking progress week by week without needing a fancy platform.
- Notion or Trello board
Lets you add visual flair, goal updates, fun prompts, and even leaderboards in one neat space.
Why this works:
A shared space makes the challenge feel real. It also helps participants feel connected, even if they’ve never met in person.
3. Schedule virtual “walk and talks”
Working remotely often means back-to-back video calls, with little time to move. Walk and talks help break that cycle while adding a bit of movement into otherwise sedentary routines.
You could walk during:
- Weekly one-to-ones
Keeps it informal and helps both people relax and focus on the conversation.
- Friday wrap-ups or coffee chats
A casual call is perfect for ditching video and walking instead. Everyone feels a little lighter by the end.
- Morning check-ins
Sets the tone for the day with energy and a reminder to keep moving.
Why this works:
People get to move and stay productive. It also signals that walking is encouraged, not something you have to squeeze in after work.
4. Add creative challenges beyond step counts
Remote life means different routines and environments. Not everyone has the same chance to hit 10,000 steps every day. Adding variety keeps things fun and inclusive.
Ideas to try:
- Photo challenges
Ask for the best walking view, funniest pet walk, or most “Monday” walking face. Builds community without needing high step counts.
- Consistency awards
Celebrate people who walked every day, even just a little. Shows that showing up matters more than numbers.
- Team milestones
Set a goal like “Walk to Sydney” and log everyone’s steps toward it. It shifts the focus from individual competition to collective progress.
- Why this works:
It keeps things playful, rewards effort, and makes room for all types of participants, whether they’re hitting 15,000 steps or 1,500.
5. Celebrate progress publicly
Just because you’re not in the same room doesn’t mean you can’t create a bit of public recognition. Weekly shoutouts and shared stats build momentum and keep people engaged.
Try sharing:
- Weekly total steps walked
Shows the team how far they’ve come. Helps everyone feel part of something bigger.
- Top steppers or most improved
Adds some light competition and gives people something to strive for.
- Fun wins
Share the best photo, most unusual walking location, or best team name if you’re running it in groups.
Why this works:
Recognition builds motivation. It gives people a reason to keep checking in and reminds them that their effort is noticed.
6. Keep time zones and flexibility in mind
One of the best things about step challenges is that they’re asynchronous. No need to log in at the same time or be on the same schedule.
Tips to keep it flexible:
- Weekly step targets
Gives people space to make up for quiet days without falling behind.
- Flexible logging deadlines
Let people update their steps at the end of the week, rather than every day.
- Optional virtual events
Host fun drop-ins or walking calls, but make it clear these are extra, not expected.
Why this works:
No one feels left out because of their location or availability. This helps the challenge feel inclusive and stress-free.
7. Offer prizes that actually work for remote teams
You don’t want to reward people with something they can’t access. Prizes should feel useful, thoughtful, and easy to deliver no matter where someone lives.
Remote-friendly prize ideas:
- Digital gift cards
Coffee shops, bookstores, or food delivery; something that feels like a treat.
- Charity donation
Let winners pick a cause for a donation. This can be especially meaningful for socially conscious teams.
- Company merch shipped to their door
A fun way to feel part of the company from afar. Think socks, mugs, or notebooks.
- Extra personal time
Offer winners an extended lunch or an early Friday finish. It costs nothing but is always appreciated.
Why this works:
Prizes feel fair and fun, no matter where your team is based. It shows that effort and engagement are rewarded, even from a distance.
The Step Challenge is a lot more than just a health benefit
We’ve spent plenty of time talking about how walking more can boost your physical and mental health. That’s the obvious stuff. But once you start running a step challenge in your workplace, you’ll probably notice something else happening too.
So, what are these unexpected wins? Here’s what often changes when your team starts putting one foot in front of the other.
Improved focus and productivity
Staring at a screen for too long can make even the best minds feel foggy. Emails blur together, tasks drag on, and motivation hits a wall. Walking gives your brain a reset. Just ten minutes away from your desk, moving your body and breathing a bit of fresh air, can be enough to bring you back sharper.
A step challenge encourages this kind of break-taking without guilt. It’s not skiving off. It’s part of the goal. Employees often come back from a short walk more focused, more alert, and more ready to get stuff done.
Team bonding without the cringe
Let’s be honest, forced fun at work can be awkward. Not everyone enjoys team-building games or trust exercises. A step challenge gives people a shared goal without the embarrassment.
Coworkers might start comparing steps, chatting about their routes, or organising quick lunchtime walks together. For remote teams, it can spark new kinds of interaction, like sharing walk photos in group chats or cheering each other on. It builds connection in a natural, pressure-free way, which is often when the best bonding happens.
Fewer sick days
Encouraging your team to walk more might sound like a small thing, but it adds up. Regular light movement can help prevent back pain, reduce stress, improve sleep, and boost immune function. Over time, that means fewer aches and fewer reasons to call in sick.
Staff who feel physically better also tend to feel more positive. That positivity often translates into better attendance, more energy at work, and less burnout.
A stronger wellness culture
Putting on a step challenge tells your team something important: their health matters here. It shows that wellbeing isn’t just a line in the handbook, but something the company is willing to support and encourage.
Challenges like this are often a starting point. After one goes well, people start suggesting other ideas, like walking meetings, optional stretching breaks, or mindfulness moments. Over time, this helps create a workplace where balance and self-care are seen as part of the job, not something people have to do on their own time.
Built-in break reminders
Most of us don’t move enough during the day. Hours can pass without even standing up. A step challenge changes that. When someone is working toward a daily goal, they naturally find moments to move, like walking during calls, taking the long way to the kitchen, or getting up between meetings for a quick loop around the building.
These breaks are good for the body, but they also help the mind. Even short bursts of movement can reduce tension, boost creativity, and make the day feel less static.
Step outside the office this year
Step challenges are even more fun when the surroundings are worth exploring. Whether it’s the rolling hills of the British countryside, the volcanic trails of Hawaii, or the buzzing backstreets of Tokyo, Surf Office has locations that turn every walk into a shared adventure.
If you’re planning a team retreat, why not make it a walking dream?
With over 850+ retreats organized for companies around the globe, we know what it takes to craft a meaningful experience for every member of your team. Here's what we bring to the table:
- Stress-free travel arrangements? Sorted. ✅
- Comfortable, curated accommodations? Always. ✅
- Thoughtfully designed team-building activities? You bet. ✅
- Exceptional dining options? Handled. ✅
- Expert retreat planning every step of the way? Of course. ✅
And with access to 160+ incredible locations across Europe, APAC, the US, Latin America, and Africa, your dream retreat is closer than you think.
Contact Surf Office today and let’s create a team-building retreat everyone will love.
