Physical Activity

We've created ready-to-use activities and challenges to help employees move more.

You may use these as designed or adjust them to meet your agency's needs.

How to Request an Activity or Challenge

Email WFHT.TN@tn.gov.

After Hosting an Activity or Challenge

Please ask participants to complete this post-activity survey to help us improve future wellness programming.

  • How to Start a Walking Club: This activity helps employees come together to move more and support physical health through regular walking.
  • Pass the Baton: Create a baton, like those used in Olympic team relays. The first participant will begin the challenge by completing the pre-determined walking route or distance, then pass the baton to the next participant.
  • Physical Activity Scavenger Hunt: Participants explore the Working for a Healthier Tennessee website while searching for physical activity-related items and resources.
  • Physical Activity Wellness Wheel: This quick activity helps participants reflect on where they're putting their energy and helps them identify simple ways to add more movement into their day.
  • O'Fitness Tree Challenge: This challenge encourages daily movement. Participants will complete a short exercise video each day for seven days. Activities range from 5 to 20 minutes.
  • Find Your Flow Yoga Challenge: This beginner-friendly challenge invites participants to try different yoga styles, including seated, standing and floor poses, to support physical and mental health.
  • Mother Nature Calls: The spring, summer and fall seasons provide a wonderful opportunity to get out and have fun. Participants explore free resources provided by the Departments of Tourist Development and Agriculture.
  • 28-Day Core Challenge: Participants follow a provided schedule and mark off each day they complete the challenge. 
  • 600-Minute Challenge: This four-week challenge encourages standing and walking more at work. Participants aim to be physically active for at least 600 minutes during the challenge period.
  • Exercise Across Tennessee Challenge: This self-paced, four-week or longer challenge encourages movement by converting workouts into miles so participants "travel" across Tennessee.
  • Find Your Fitness Challenge: Participants explore different types of physical activity to discover what they enjoy and what works best for them.
  • Flexibility Challenge BINGO: This four-week challenge focuses on flexibility. Participants complete flexibility activities by filling in a BINGO card.
  • Flights to Fitness Challenge: This challenge encourages taking the stairs instead of the elevator when possible. Participants log the number of flights climbed each day.
  • Get Fit Bit by Bit Challenge: Participants turn everyday activities into mini workouts. Points are earned for each activity completed, with a goal of completing at least five activities per day.
  • Get Low Challenge: This strength-building challenge focuses on squats and lunges to support leg strength. Participants complete a set number of exercises each day.
  • Hike the Smokies Challenge: This challenge is designed to encourage employees to move more. Participants log miles from any aerobic activity and convert them to trail miles while "hiking" through the Smoky Mountains. 
  • Jump Rope Challenge: Follow the guide provided and complete the suggested number of jumps each day.
  • Mile-Per-Day Challenge: Participants choose from a list of aerobic activities and complete the required minutes to equal one mile of movement each day.
  • Mix Up Your Moves Challenge: You won't know if you enjoy something until you try it! This challenge encourages trying new workout videos to explore different types of exercise.
  • Physical Activity BINGO: Aim to complete the activities in a row (horizontally, vertically or diagonally) within a week or complete all activities on the card within a month. Participants should only count one activity per day towards BINGO.
  • Physical Activity Challenge Starter Kit: This resource helps agencies create and lead their own physical activity challenges using planning tools and weekly tips.
  • Planksgiving Challenge: Participants complete a daily plank throughout the month of November for a designated amount of time. Do planks and give thanks!
  • Spring Yourselfie Into Action: This challenge encourages adding more movement to the day by increasing step counts.
  • Steps Challenge: Participants increase daily steps by taking the stairs, walking during breaks or holding walking meetings. Walk as many steps as possible. The ultimate goal is 10,000 steps per day.