Wellness Challenges
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Well-U provides University employees with unique wellness contests and challenges. These provide fun ways to incentivize wellness, for yourself and for your teams!
Learn more about these opportunities below.
University-wide Wellness Challenges
Well-U annually hosts online app-based wellness challenges for individuals and teams throughout the whole University of Rochester community. These friendly throw-down interactive challenges with coworkers encourage building lifestyle habits that include reducing stress, moving more, and eating healthily.
Wellness Challenge
Well-U Bingo Board
Runs all year long
Let’s have some fun! Win a wellness reward from Well-U by checking off each healthy habit activity completed in 2023 on the Well-U Bingo Board. Get Bingo by filling in five spaces in any direction. Once your 2023 Bingo board is completed, scan the QR code in the center square to email Well-U. Please attach a photo of your completed Bingo board and include your employee ID number.
University-wide Wellness Challenges
Well-U provides fun and engaging online wellness challenges to all University employees. Each Wellness Challenge focuses on areas such as nutrition, physical fitness, gratitude, stress-reduction, mindfulness, and much more.
Keep an eye out for the next University-wide wellness challenge.
Departmental Wellness Challenges
Well-U offers a variety of wellness challenges to help build the framework for healthy habit formation.
The following wellness challenges, when organized, implemented, and celebrated by your team, can make the overwhelming subject of self-improvement into baby steps that anyone can do. Even if these new habits don’t stick, you and your team will be moving in the right direction.
Well-U provides the ideas, templates, and prizes, and your team delivers.
To build healthy habits, you can just:
- Pick a Well-U challenge below for your department.
- Customize the challenge length.
- Fill out and submit the Well-U Department Request Form and pick up supplies on the date requested.
- Repeat your new healthy habit every day, even after the challenge is over!
Learn how to get started and set up a challenge for your team with the challenges below.
If you have any questions, contact Well-U at well-u-info@rochester.edu or call us at (585) 273-5240.
Operation Hydration Challenge
Available for all University of Rochester employees
When you are well hydrated, you feel hungry less often, you are in a better mood, and you are less tired. One way to stay hydrated is to take a water bottle with you everywhere you go and Well-U will provide everyone signed up on your team with one that will make record keeping a cinch. If you are a Well-U Champion or just someone who likes to have fun, learn how to create this challenge for your team!
If you or your team would like more information on food and diet, check out the other programs that Well-U offers!
- Download and edit the Invite email template (text version is also included in the drop-down below). When customizing your challenge’s length, be sure to have your start date far enough away so that there is time to receive the Starter kits* from Well-U before the start date.
- Send out invite email to all possible participants.
- Determine how many will participate.
- Next, organize a date for pick-up of the Well-U items (Starter kit* and three Post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
- Once water bottles have been picked up, disperse Operation Hydration paper Record keeping card along with the Starter kit* to all participants. Tip: Once you decide on your challenge’s timeframe, be sure to give out as many Record keeping cards as appropriate for that time. One card is used for one week’s worth of recording.
- Begin your Operation Hydration Challenge, have fun, and support one another! Find more resources on the Well-U website.
- Organizer determines winners at the end of the challenge period based on returned Record keeping cards.
- Tip (optional): Because the daily recommended water intake is different for men and women, you can adjust the numbers to accurately reflect the difference if you like (so if John drinks 120 oz of water one day and Theresa drinks 118 oz, that doesn’t necessarily mean that John wins).
- Tip (optional): In the event of a tie, all top leaders are entered into a drawing.
- Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out Post-challenge prizes† and the Operation Hydration completion certificates
You can download and edit the invite email template, or reference a text version of the email template below.
Good morning all,
Our office will be participating in Operation Hydration from [Start Date to End Date]!
Operation Hydration Orientation
Increase your water intake for a chance to win prizes! Anyone who signs up for this challenge will receive a free water bottle to track their water intake. Here’s how it works:
- Reply to this email to participate and receive your Starter kit.
- On the start date, mark off each total bottle of water (32 ounces) drank on the Well-U Operation Hydration Record keeping card.
- Once the challenge period is over, you’ll send your card total bottles to [event organizer name]. It’s that simple!
- Prizes will be awarded to the top 3 individuals on [date you choose to announce winners] and will include a variety of exciting and fun surprises!
What’s the Situation with Other Forms of Hydration?
The only liquids that you can count towards your daily total are water, flavored water, sparkling water, and seltzer water.
NOT Included: Coffee, tea, juice, vitamin water, soda, etc.
Some Hydration Education
Mayo Clinic guide to daily water intake.
The Hydration Calculation
At the end of the challenge you’ll add up your daily water intake (in ounces) and send your number over to [event organizer name].
Operation Hydration Participation
To participate in the challenge, respond to this email by [date you choose to send in participation request] then start tracking your water intake the morning of [start date of the challenge]! All University of Rochester employees can participate.
What If I’m On Vacation?
You can still participate! Just be sure to track your water intake and submit your number to [event organizer name] on the [end date of the challenge].
Reply to this email to let me know if you are interested in participating!
*Starter kit – Well-U water bottles for each participant
†Post-challenge – Well-U prize for first, second, and third place most ounces drank
Breathe Deep Challenge
Available for all University of Rochester employees
Research has shown that slowing your breathing lowers levels of anxiety, calms your brain, and helps you deal with daily challenges more effectively. Taking slow, deep breathes can also help you notice and enjoy the moment you’re in and give you a nice mental break.
If you enjoy bringing a sense of well-being to your department or you are a Well-U Champion, you can apply this Well-U Breathe Deep challenge for as little or as long as you like. Get more details below.
If you or your team would like more information about emotional and mental health, check out other resources that Well-U offers!
- Download and edit Invite email template (text version is also included in the drop-down below). When customizing your challenge’s length, be sure that the start date is far enough away so that there is time to receive the Starter kits* from Well-U before the start date.
- Send out invite email to all possible participants.
- Determine how many will participate.
- Next, organize a date for pick-up of the Well-U items (Starter kit* and three Post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
- Once all items have been picked up, disperse the Breathe Deep Record keeping cards (either by email or print and cut out) along with the Starter kit* to each participant.
- Begin your Breathe Deep Challenge, have fun, and support one another! Find more resources on the Well-U website.
- Organizer determines winners at the end of the challenge period based on returned Record keeping cards.
- Tip: In the event of a tie, all top leaders are entered into a drawing.
- Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out Post-challenge prizes† and the Breathe Deep Completion certificates
You can download and edit the Invite email template, or reference a text version of the email template below.
Good morning all,
Our office will be participating in the Breathe Deep challenge from [start date to end date]!
Breathe Deep Debrief
Slow down and take some time for yourself for a chance to win prizes! Anyone who signs up for this challenge will receive a set of Well-U earplugs to keep out the noise while breathing deeply twice a day or more.
Here’s how it works:
- Reply to this email and receive your Well-U Starter kit (Well-U earplugs and a Record keeping card).
- On the start date, mark off on the Well-U Breathe Deep Record keeping card the total minutes that you sat quietly and focused on your deep breathing.
- Once the challenge period is over, you’ll send your card and/or total minutes per day to [event coordinator name]. It’s that simple!
- Prizes will be awarded to the top three individuals on [date of recognition/prize award event] and will include a variety of fun and exciting surprises! Note: In the event of a tie, a drawing made up of the top individuals will determine the winner.
How to Get Relief
It only takes a few minutes. Insert your Well-U earplugs and try counting to 4 as you breathe in with your eyes closed. Hold for 4 counts. Breathe out for 4 counts. Hold for 4 counts. Repeat 4 more times. Relax your body as you breathe.
Time that is NOT included: Driving, walking while listening to music, podcasts, etc., any time or activity that you are not totally focused on your breathing.
Belief in Breathing
Mayo Clinic article: Stress Relief is Only a Few Breaths Away
Are You the Chief?
To participate in the challenge, respond to this email by [date you want responses by], then start tracking your deep breathing minutes the morning of [start date of the challenge]! All University of Rochester employees can participate.
What if I have (vacation) a Time Thief?
You can still participate! Just be sure to track your additional minutes and submit your number to [event coordinator name] on the [date of recognition/prize award event].
Reply to this email to let me know if you are interested in participating!
*Starter kit – Well-U earplugs for each participant
†Post-challenge – Well-U prize for first, second, and third place for most minutes deep breathing
Move It Challenge
Available for all University of Rochester employees
A lot or a little, the impact of movement has a profound effect on your health and wellness. Incorporating more activity into your normal day can help control weight, improve mood, combat health conditions, boost energy, and help you to sleep better.
Your team can benefit by identifying times of day when to stand while working, walk during meetings, or climb a few flights of stairs instead of taking the elevator. Well-U’s Move It Challenge can help to build that habit every day and, as a team leader or Well-U Champion, you can drive the effort using the below toolkit and build a great experience for your whole team.
If you or your team are interested in more information about physical activity, check out our other Well-U programs!
- Download and edit the invite email template (text version is also included in the drop-down below). When customizing your challenge’s length, be sure that the start date is far enough away so that there is time to receive the Starter kits* from Well-U before the start date.
- Send out the invite email to all possible participants.
- Determine how many will participate.
- Next, organize a date for pick-up of the Well-U items (Starter kit* and three Post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
- Once all items have been picked up, disperse the Move It Record keeping cards (either by email or print and cut out) along with the Well-U Starter kit* to each participant. Tip: Once you decide on your challenge’s timeframe, be sure to give out as many Record keeping cards as appropriate for that time. One card is used for one week’s worth of recording.
- Begin your Move It Challenge, have fun, and support one another! Find more resources on the Well-U website.
- Organizer determines winners at the end of the challenge period based on returned Record keeping cards.
- Tip (optional): or a large range of fitness levels within a group, you may want to change the goal to be total days of physical activity within a time period.
- Tip (optional): In the event of a tie, all top leaders are entered into a drawing.
- Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out Post-challenge prizes† and the Move It Completion certificates
You can download and edit the Invite email template, or reference a text version of the email template below.
Good morning all,
Our office will be participating in the Move It Challenge from [start date to end date]!
Move It
Increase your physical activity level for a chance to win prizes! Sign up and receive a free Well-U baseball cap and fanny pack to carry your personal items.
Here is how it works:
- Reply to this email and receive your Well-U Starter kit.
- On the start date, mark off every 15 minutes of physical activity that you complete per day on the Well-U Move It Record keeping card.
- Once the challenge period is over, you’ll send your card total minutes to [organizer name and email address]. It’s that simple!
- Prizes will be awarded to the top three individuals on [date the awards will be given], and will include a variety of exciting and fun surprises! Note: In the event of a tie, a raffle made up of the top individuals will determine the winner.
Work It
A variety of physical activities can count towards your daily total such as gardening, walking, swimming, and biking – anything that increases your heart rate!
NOT Included: sitting on your couch, napping, and other events that do not increase your heart rate.
Learn It
Mayo Clinic guide: Weekly recommended physical activity minutes
Join It
To participate in our department’s Well-U Move It Challenge, respond to this email by [date you want responses by], then start tracking your physical activity minutes the morning of [start date of the challenge]! All University of Rochester employees can participate.
Don’t Miss It
You can still participate! Just be sure to track your physical activity minutes and submit your number to [event coordinator name] on the [date submissions are due by].
Reply to this email to let me know if you are interested in participating!
Find other support resources on the Well-U website.
*Starter kit – Well-U baseball cap and a Well-U light-up slap bracelet for each participant.
†Post-challenge – Well-U prize for first, second, and third place for most total minutes of physical activity
30 Days of Gratitude Challenge
Available for all University of Rochester employees
In addition to the increase in work performance, gratitude also helps improve employee health and wellbeing. Feeling and expressing gratitude promotes a positive and happy mood. These brain boosts can have significant positive effects on employees’ physical and mental health.
Well-U’s 30 Days of Gratitude can get you on the path to incorporating gratitude into your daily routine!
- Download and edit the Invite email template (text version is also included in the drop-down below). When customizing your challenge’s length, be sure that the start date is far enough away so that there is time to receive the Post-challenge prize items† from Well-U before the end of the challenge.
- Send out invite email to all possible participants.
- Determine how many will participate.
- Next, organize a date for pick-up of the Well-U items (Starter kit* and three Post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
- Once all participants respond to participate, disperse the 30 Days of Gratitude Record keeping card either by email or print.
- Begin your 30 days of Gratitude! Check off each day’s activity as you complete it.
- Organizer determines winners at the end of the challenge period based on returned Record keeping cards.
- Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out Post-challenge prizes† along with the 30 Days of Gratitude Completion certificates
You can download and edit the Invite email template, or reference a text version of the email template below.
Good morning all,
Our office will be participating in the Well-U 30 Days of Gratitude Challenge from [start date to end date]!
Gratitude
In addition to the increase in work performance, gratitude also helps improve employee health and wellbeing. Feeling and expressing gratitude promotes a positive and happy mood. These brain boosts can have significant positive effects on employees’ physical and mental health.
Here is how it works:
- Reply to this email with “I’m ready!”
- On the start date, download or print this 30 Days of Gratitude Challenge checklist.
- Follow the checklist from days 1-30 and check off each action as you complete them.
- Once the challenge period is over, send your checklist to [organizer name and email address]. It’s that simple!
- Prizes will be awarded to the top three individuals on [date the awards will be given], and will include a variety of exciting and fun surprises! Note: In the event of a tie, a drawing made up of the top individuals will determine the winner.
Change Your Mood
Research has found that expressing and feeling gratitude will boost employee health and wellbeing in many different ways:
- Promoting better sleep
- Lowering blood pressure
- Improving one’s sense of mindfulness
- Increasing energy
- Improving one’s mood and feelings of happiness
- Decreasing stress
Uplift Your Attitude
Total Wellness Gratitude Guide
Join
To participate in our department’s Well-U 30 Days of Gratitude Challenge, respond to this email by [date you want responses by], then start tracking your everyday gratitude the morning of [start date of the challenge]! All University of Rochester employees can participate.
Don’t Miss It
You can still participate! Just be sure to check off each box in the checklist as you complete each action and submit your number to [event coordinator name] on the [date submissions are due by].
Reply to this email to let me know if you are interested in participating!
Find other support resources on the Well-U website.
*Starter kit- large 30 Days of Gratitude poster (similar to Record keeping card) to hang in prominent area for all participants to reference daily activity.
†Post-challenge – Well-U prize for first, second, and third place for most days of completed activity of gratitude on the gratitude record keeping card.
Lights Out Challenge
Available for all University of Rochester employees.
Run this challenge for your department or compete against yourself! The end goal is the same: challenge yourself to go to bed at the same time (+/- 30 minutes) for 30 days.
Having a consistent, healthy sleep routine can allow you to feel better, move better, and have you wake up on the “right” side of the bed. The benefits of getting to bed at the same time include increased energy, boosts in your immune system, increased memory and concentration, and feeling better.
If you are participating in this challenge alone, you do not need to follow the below instructions. You can just email Well-U that you are participating as an individual and we will arrange a pick up date for your Starter kit.
- Download and edit Invite email template (text version is also included in the drop-down below). When customizing your challenge’s length, be sure that the start date is far enough away so that there is time to receive the Starter kits* from Well-U before the start date.
- Send out invite email to all possible participants.
- Determine how many will participate.
- Next, organize a date for pick-up of the Well-U items (Starter kit* and three Post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
- Once all items have been picked up, disperse the sleep tracker document (either by email or print and cut out) along with the Starter kit* to each participant.
- Begin your Lights Out Challenge, have fun, and support one another! Find more resources on the Well-U website.
- Organizer determines winners at the end of the challenge period based on returned sleep trackers.
- Tip: In the event of a tie, all top leaders are entered into a raffle.
- Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out Post-challenge prizes† and the Lights Out Completion certificate.
You can download and edit the Invite email template, or use the text version below:
Good Morning all,
Our office will be participating in the Well-U Lights Out Challenge from [start date to end date]!
Quality sleep
Having a consistent, healthy sleep routine can allow you to feel better, move better, and have you wake up on the “right” side of the bed. The benefits of getting to bed at the same time include increased energy, boosts in your immune system, increased memory and concentration, and feeling better.
Here is how it works:
- Reply to this email with “I’m ready!”
- On the start date, download or print this Sleep tracker.
- Fill in each date with the time you hit the hay.
- Once the challenge period is over, you’ll send your checklist to [organizer name]. It’s that simple!
- Prizes will be awarded to the top three individuals on [date] and will include a variety of exciting and fun surprises! Note: In the event of a tie, a drawing made up of the top individuals will determine the winner.
Having trouble settling at night?
Email Well-U for a body scan meditation audio file to listen to.
Join
To participate in our department’s Well-U Lights Out Challenge, respond to this email by [date], and then start completing the tracker sheet on the morning of [date]! All University of Rochester employees can participate.
Don’t Miss It
You can still participate! Just be sure to track each date in the checklist with time of going to sleep and submit your sheet to [organizer name] on the [date].
Reply to this email to let me know if you are interested in participating.
*Starter kit – Well-U sleep mask and relaxing lavender room spray for each participant
†Post-challenge – Well-U prize for first, second, and third place for most days of consistently going to bed at the same time (+/- 30 minutes)
Good Food Challenge
Available for all University of Rochester employees
Incorporating a variety of fruits and vegetables into your day protects your body from illness and disease like no other food. The high fiber and nutrition values of fruits and vegetables helps the body to function and feel its very best.
Use the tools below to invite your department to join the challenge of eating five servings of nature’s goodness every day in return for friendly competition and improved health. Well-U’s Good Food challenge can support your creativity so that it works best for you and your coworkers.
Looking for more information on food and nutrition? Check out the other programs Well-U offers.
- Download and edit the Invite email template (text version is also included in the drop-down below). When customizing your challenge’s length, be sure to have your start date far enough away so that there is time to receive the Starter kits* from Well-U before the start date.
- Send out invite email to all possible participants.
- Determine how many will participate.
- Next, organize a date for pick-up of the Well-U items (Starter kit* and three Post-challenge prize items† for winners) by completing and submitting the Well-U Department Request form. A Well-U team member will be in touch via email to coordinate further.
- Once Starter kits* have been picked up, disperse Good Food Record keeping card along with a Starter kit* to each participant. Tip: Once you decide on your challenge’s timeframe, be sure to give out as many Record keeping cards as appropriate for that time. One card is used for one week’s worth of recording.
- Begin your Good Food Challenge, have fun, and support one another! Find more resources on the Well-U website.
- Organizer determines winners at the end of the challenge period based on returned Record Keeping cards or winners may be best team name, most spirit, or anything else you can dream up. Tip (optional): In the event of a tie, all top leaders are entered into a drawing.
- Celebrate with a salad social or healthy potluck at the end where you can announce winners and hand out Post-challenge prizes† and the Good Food Completion certificate.
You can download and edit the Invite email template, or reference a text version of the email template below.
Good Morning all,
Our office will be participating in Well-U’s Good Food Wellness Challenge from [beginning to end date]!
Good Food Basics
Incorporating a variety of fruits and vegetables into your day protects your body from illness and disease like no other food. The high fiber and nutrition values of fruits and vegetables helps the body to function and feel its very best.
Anyone who signs up for this challenge will receive a free Well-U Starter kit to help in their healthy efforts and you may even win a prize! Here’s how it works:
- Reply to this email to participate and receive your Starter kit.
- On the start date, mark off each serving of fruit or vegetable that you eat each day on the Good Food Record keeping card. Your goal is five servings per day.
- Once the challenge period is over, you’ll send your card/cards to [organizer name]. It’s that simple!
- Prizes will be awarded to the top three individuals on [date] and will include a variety of exciting and fun surprises! Note: In the event of a tie, a drawing made up of the top individuals will determine the winner.
What is considered a serving of fruit and vegetable?
One cup of any fresh fruit or vegetable is a serving. This includes fresh, frozen, or canned items.
NOT Included: Fruit Roll-Ups, fruit-flavored sweets, any item with added sugars, or that is highly processed. For more information on servings, visit “The 1-2-3 approach to eating fruits and vegetables” by the Mayo Clinic.
How do I Participate?
To participate in our department’s Well-U Good Food Challenge, respond to this email by [date], then start tracking your fruit and vegetable servings the morning of [date]! All University of Rochester employees can participate.
What If I’m On Vacation?
You can still participate! Just be sure to track your fruit and vegetable servings and submit your number to [name] on the [date].
Reply to this email to let me know if you are interested in participating!
Find other support resources on the Well-U website.
*Starter kit – Lunch tote and flexible cutting board for each participant.
†Post-challenge – Well-U prize for first, second, and third places for most servings of fruits and vegetables eaten.
Department-wide wellness
More opportunities for your team
Explore our Department Requests page, where you can request a Well-U program or workshop for your whole department!