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Well-being Health Challenges

Well-being Health Challenges

Administered By Human Resource Services

About Challenges

Well-being Health Challenges are aimed at promoting a variety of healthy habits among the UNI community in a fun and engaging manner. Examples of healthy habits include moving more, drinking water, getting adequate rest and sleep, and maintaining a healthy weight. The challenges are for all faculty and staff and are meant to be collaborative challenges that are focused on completion.

Challenge #3: Fall Into Wellness: Walking Challenge

To complete this challenge participants will track total steps each day with a goal of reaching 10,000 steps each day.

September 14 - November 9 (8 weeks)

Whether walking, running, or using a step converter (e.g. bike riders), employees aim for 10K “steps” per day. Completers: All completers* will be entered in a drawing for a $75 gift certificate to the runners flat. Two winners will be selected. Gift taxes apply.

*Completers are those that track each day and reach their step goal. Two drawings will be held for employees that finished the challenge. One for all those that finished the challenge tracking each day and one for those that met the 10K daily step goal.

Although activity trackers are supported, they are not required. Participants may enter their own data using the ChallengeRunner website or ChallengeRunner smartphone apps.

Get Started

Visit our UNI ChallengeRunner webpage and get signed-up.

Challenge #2: Spring Forward to Sleep

To complete this challenge participants will track sleep hours each day in a goal towards 7 - 9 hours each day.

March 9 - April 12 (5 weeks)

Sleep is essential for every bodily function and maintaining a healthy immune system. Daylight savings time begins March 12. The change in time can have an impact on our sleep and health. The Sleep Challenge will promote wellness by encouraging participants to sleep appropriately during the day. Participants may use a supported activity tracking device to record the hours of sleep taken and transmit this number into the ChallengeRunner.com system. Participants will receive points based on the following total daily sleep recorded:

  • Less than 6 hours: 0 points
  • 6 to 7 hours: 1 point
  • 7 to 9 hours: 2 points
  • 9 to 10 hours: 1 point
  • 10 or More hours: 0 points

The results of those points are then compared against one another and a real-time leaderboard is made available. This challenge will run for five weeks. Although activity trackers are supported, they are not required. Participants may enter their own data using the ChallengeRunner website or ChallengeRunner smartphone apps.

Get Started

Visit our UNI ChallengeRunner webpage and get signed-up.

Challenge #1: Journey From Winter to Spring Break

To complete this challenge participants will “travel” from Cedar Falls to Panama City Beach, Fl (1100 miles) as a team.

January 16 - March 10 (8 weeks)

In teams of 2 - 7, employees' activity will be converted to total miles. As a team, participants will encourage each other to keep going and complete the challenge together. The activity can be in any form: workout class, walking, running, weight lifting, cycling, etc. Each participant is responsible for tracking their own data. Data can be tracked by synching a tracking device to the ChallengeRunner app. Visit ChallengeRunner Technical Support for help synching your device. Participants may also enter their own data. For assistance converting your activity to miles you may use the following online calculators:

Get Started

Visit our UNI ChallengeRunner webpage and get signed-up. Additional challenges will be added throughout 2023.

Additional Movement Help

Follow these videos led by Wellness experts to get more movement in your daily routine. No equipment needed!

Exercises with Modifications

Exercises with Added Difficulty

All Movement Counts! But How Many Calories Am I Using?

Activity for Average Person at 160 lbs. (73 kg) Calories per 15 Minutes Calories per 30 Minutes
Aerobics, low-impact 91 183
Aerobics, water 101 201
Bicycling, < 10 mph, leisure 73 146
Dancing, ballroom 55 110
Elliptical trainer, moderate effort 91 183
Hiking 110 219
Running, 5 mph 152 303
Swimming laps, light or moderate 106 212
Walking, 3.5 mph 79 157

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