30 Minutes Challenge

The goal of the 30 Minutes Challenge is to be active for at least 30 minutes per day on average. On the competition page, you can see your own and your colleagues’ results in both points and percentages. A score of 100% means an average of 30 minutes of activity per day for the days of the competition.

As a participant, you will see how many weeks and which of the challenge weeks you have achieved the goal.

With bonus assignments, participants can register other good health-promoting activities that affect health, not only physically but also mentally and socially! The activities also include challenges to inspire people to try new small things that are easy to do in everyday life, take little time to complete, but still have a big impact.

Some examples of bonus assignments:

• Have screen-free time after 21:00
• Tried a new fruit or vegetable
• Offered support or help to a colleague or friend
• Spent time in nature

Also, incentive schemes do not only have to be health-promoting. As a company, do you have an organizational goal to reduce your CO2 emissions? A bonus task could be to leave your car at home for a day or choose food with a low climate impact.

Choose whether a bonus assignment should be active during the whole challenge or during a specific week.

“Joint activities” is a feature that you can choose to activate in the challenge to encourage people to do activities together. Not only is it more fun to exercise together, but sometimes you need someone to make sure it actually happens!

The “Joint activities” feature makes it possible to tag other contestants, and when the tagged people log in, they have the possibility to confirm their participation. Once all participants have confirmed, the extra steps/points are awarded.

Each additional participant gives 10% extra points.

We recommend dividing participants into teams where the team members can encourage each other to be active.

If the teams are of different sizes, an average value is calculated, and it is, therefore, possible to have different-sized groups.

Teams are not mandatory in the 30 Minutes Challenge. It’s possible to run an individual challenge.

To motivate each other, you can write messages in the challenge.

Cheer on your team members, tell your colleagues about walking routes, or why not brag about your new step record! A message can either be displayed to all participants or only to your team.

It’s also possible to add a photo to your message, to answer messages and to like/react with different emojis.

Automated push messages are sent to app users (who have approved it) on several occations:

• When the challenge is about to start or end
• Weekly awards
• When someone tagged you in a joint activity

It’s also possible for administrators to send out custom push notifications to participants.

Create your own personal profile picture by selecting hairstyles, clothes, colours and much more.

Do you want to use the challenge as a way to motivate more exercise in the workplace and contribute to charity at the same time

With the Corporate Social Responsibility (CSR) module, steps are converted into money, which is displayed inside the application.

The charity can be carried out in three different ways:

1. You enter an amount of money per number of points, for example, 10 EUR for a specific cause per 30 points. The amount is totaled and presented to the participants throughout the challenge. A maximum amount can be set if desired.
2. You set one or more levels. For example, when your company reaches 1,000 points, you donate a set amount to charity. It is possible to have several levels where the competition page shows which level has been passed and how many points are left for the next level.
3. Amount donated to charity to be based on the percentage of people who meet the 30-minute target. You then set a maximum amount that corresponds to all participants managing 30 minutes of activity during all days of the challenge.

WellChallenge only provides a visual presentation. You manage the money yourself and decide where and how to donate it.

At the end of the challenge, participants are invited to answer a few simple questions about exercise habits and such. The results can greatly help you as a company when evaluating the activity challenge and planning new wellness activities in the future.

Our fitness level is an important resource for having the strength and energy to do what we want to do. WellChallenge includes a question-based test where all participants can test their own fitness level throughout the challenge and find out how good it is.

The test gives you a so-called test value. The recommendation for a sedentary office job is to have a test value of at least 35. The test value of 35 is approximately what is needed to oxygenate the body and brain for a full working day and to have energy left afterward. It is also considered to be a threshold for not risking ill health related to the fitness level. Achieving a test value of 35 requires about half an hour of heart rate-raising exercise daily.

At the end of the test, the participant decides whether to save the results.

The question-based fitness test is available in both step competitions and activity challenges and is based on an adaptation of a published scientific article in Medicine and Science in Sports and Exercise.

Do you use Slack or Teams in your company? Then you can connect WellChallenge to these and get updates on e.g. with weekly awards.

As an administrator, you choose which types of messages to send and in which channel to display them.

The challenge is available via the WellChallenge App, which can be downloaded from Google Play and App Store, and also via www.wellchallenge.io.

Most features are avaiable in both the app and web, however some features (like push messages) are only available via the app.

The challenge has to run in one selected timezone, meaning if you have participants from different parts of the world, you have to select which timezone should be used for the challenge.