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30-day steps challenge for work or play: Includes printable

We are helping out Mums, Dads, and anyone today who wants to get themselves walking to fitness with our 30-day steps challenge advice and printable. Walking is one of the simplest, most accessible ways to increase your daily activity level. It’s a great way to improve both your physical health and mental health. However, it can be hard to motivate yourself to get those daily steps in every day. That’s where a workplace step challenge or private step challenges, sometimes with the help of personal trainers, can come into play. You can do them on your own, or perhaps get the family involved. These types of wellness challenges are not only a fun way to encourage healthy habits, but they also foster a friendly competition among team members, family or friends, making it an excellent way to enhance employee and personal wellness and those health goals.

We’ve got a free printable 30-day step challenge for you to have a go at, and we have ALL the bases covered for you, chatting about how a step challenge can be incorporated into your life at work, or with your family. Whatever your goals, we’ve got the answers to how you can use it to make the challenge work for you. To download, scroll down to the button and the image below our advice.

This is a collaborative post.

What is a step challenge?

A step challenge, whether it’s a workplace step challenge, a team step challenge, or an employee step challenge, is one that encourages participants to increase their number of steps each day. The goal is to make walking a part of your daily routine, promoting better physical health through physical activity. The variation in the challenge modes keeps things interesting, and the use of a fitness tracker or wearable device like an Apple Watch syncing with Apple Health makes tracking steps data easy and accurate.

The concept is simple: each participant or family member tracks their daily steps with the aim of reaching a step goal. This could be a set number (like 10,000 steps a day), or you could create your own step challenge based on personal fitness goals or team challenges. If you are struggling to know what would be a good target for yourself, you might want to consider getting a personal trainer. You might even consider training to become one to help and support others in their challenges. There are courses for this easily accessible now, so from personal training courses London to online options, you’ll be able to find what works for you. Couples with our worksheet, you’ll get the motivation you need to shine in the challenge!

Once you have found ways to stick with it, and decided your goals, the steps you achieve are then logged into the 30-day step challenge worksheet we have provided. This gives a visual representation of your progress.

What does our steps challenge look like?

We don’t expect you to just download without knowing what we have for you, so above is the step challenge worksheet for you to take a look at. To download, just scroll to search for the button, and it is yours!

Why would a 30-Day step challenge work for you?

A 30-day step challenge worksheet is an effective tool for tracking your progress throughout the challenge. It allows you to record the number of steps you take each day, providing a clear picture of your activity levels. This kind of visual feedback can be a powerful motivator, helping to keep you on track towards your fitness goals.

But why 30 days? Research suggests that it takes around a month to form a new habit. By turning your daily steps into a 30-day challenge, you’re more likely to stick with the routine and make walking a permanent part of your lifestyle, combating a sedentary lifestyle.

Making it fun: The role of competition and rewards

The beauty of a workplace step challenge or a private step challenge is that it turns physical activity into a game. The friendly competition among team members, family or friends can provide that extra push needed to keep up with the challenge, fostering a friendly rivalry. All in the motivation of a personal trainer, and you can see why it might be easier to stick with your goals. You might even consider incorporating gift cards or other rewards for top performers or those who meet their goals.

Regular updates on social media can also play a vital role in the challenge. Sharing progress updates, celebrating milestones, and cheering on team members can add a social element to the challenge, making it even more engaging.

Taking it further: Corporate step challenges

While a personal 30-day step challenge can be a great way to start, why stop there? Some companies have found success with corporate step challenges, where different departments or branches compete against each other. This can be a fun way to encourage healthy habits across the entire organisation, leading to healthy employees.

Personal trainers and fitness challenges

As already mentioned, personal trainers can play a vital role in assisting with fitness challenges. They can help set goals, provide motivation, and offer advice on how to incorporate more steps into your day. Whether it’s suggesting a daily walk in the fresh air or providing tips on how to increase your step count using a steps program, a personal trainer can be a valuable resource in achieving an active lifestyle.

What to do at the end of the 30-day challenge

The end of the challenge doesn’t mean the end of your new habits. The best part is seeing the improvements in your health and realising that you’ve made a significant change towards a more active lifestyle. It’s not about winning the challenge, but rather about achieving better health.

Whether you’re an individual looking to increase your daily steps, a team leader wanting to promote wellness among your team members, or a HR manager seeking creative ways to enhance your employee wellness programs, our 30-day step challenge worksheet can be an effective tool.

It’s a simple yet powerful way to track progress, motivate participants, and foster a culture of health and wellness in the workplace. So why not start your walking challenge today? For the vast majority, it will be a successful challenge leading to better health and well-being.

A person is walking along a tree-lined path during sunset, wearing a red hoodie, with hands resting on their head. Golden light filters through leaves.

Whether you’re participating in an employee step challenge, a steps program with friends, or tracking your progress with a step tracker or a steps challenge app, the kind of challenge you choose to undertake can make a significant difference in promoting a healthier lifestyle. The challenge admin, whether it’s a HR representative or a personal trainer, plays a crucial role in ensuring the challenge runs smoothly, making these step count challenges an exciting journey towards better health.

Family step challenge: A path to health and fun

Incorporating a step challenge into your family’s routine can be a fantastic way to improve fitness and have fun together. Steps are easy to count, and walking is an accessible form of exercise for most people. Whether young or old, stepping up can bring about significant health benefits, including strengthened muscles, improved cardiovascular health, and better mood and energy levels.

For Mums and Dads: How to integrate steps into daily life

We’ve covered corporate steps challenges, but what about families? Here is some advice for getting those steps in with busy working family life!

Mornings: Start with a boost

Mornings can be hectic for parents, but they also present an excellent opportunity to get some steps in. Why not try invigorating yourself with more than just the morning coffee? Perhaps consider walking your kids to school instead of driving if it’s within a considerable distance. This morning routine not only invigorates you for the day ahead but also sets a positive example of an active lifestyle for your children.

A person's hand is holding a steaming white mug against a blurred natural background with sunlight creating a warm atmosphere.

Work breaks: Opportunity Awaits

If you’re working from home or have the flexibility in the office, take short walking breaks. Use this time to roam around the neighbourhood, or if you can’t leave the premises, walk around the building or even up and down a flight of stairs. It’s amazing how these small increments of activity can accumulate over the day.

Errands as exercise

Turn your daily errands into a fitness affair. Walk to the shops, post office, or to meet friends instead of driving. If distance or time constraints make walking impractical, consider parking your car a bit further from your destination for extra steps.

Evening wind-down

An evening walk can be a stress-reliever and a way to catch up with family members. After dinner, take a walk around your neighbourhood together. Discuss your day, plan for tomorrow, or simply enjoy the tranquility of the evening as you get your steps in.

A dusky scene with an illuminated clock tower rising behind an urban building, framed by silhouetted tree branches against a moody evening sky.

Kids’ turn: How to make the step challenge a blast for them

What about the kids though? How do we get them interested – here are some ideas for you:

Adventure-themed challenges

Turn the step challenge into an adventure. Set up milestones that represent different landmarks around the world. Kids could walk the equivalent steps from your house to the nearest park (think of it as walking to a castle or a hidden treasure).

Reward system

Motivate your children by setting up a reward system – clearly we’ve got that one covered! They could earn points for each day they meet their step goals and redeem those points for a fun activity or a small prize at the end of the week or month.

This image displays a myriad of glittery, multicolored star-shaped confetti scattered across a white surface, with a gold star-shaped paperclip resting atop.

Friendly competition

Children love games, and a little friendly competition can be very engaging. Set up a family leaderboard where everyone’s daily steps are recorded. Celebrate weekly winners or most improved steppers. It’s not about winning, but about trying your best and having fun.

Integrate play

For kids, play is a really important part of getting a step challenge to work. Encourage them to play tag, join a sports team, or create a game that involves lots of movement. This natural play will count towards their step goal and doesn’t feel like a workout. 

Step dance party

Have a step dance party at home where the whole family can dance their way to their step goals. It’s both a wonderful way to engage children in exercise and an opportunity for some hearty family laughter.

A person is dancing with flowing hair, holding a wallet, against a yellow background, wearing a white top and patterned green pants.

Extending step challenges to bring the family together

Once you’ve got a step challenge into your family day – here are some further ways to extend the fun!

Themed weekends

Create themed weekends where each weekend carries a particular type of step challenge. For example, a wildlife weekend might involve a hike in a nature reserve. A history-themed weekend could involve walking around historical sites in your city.

Celebrating milestones

Set family milestones, such as combined total steps. Once achieved, celebrate with a family outing or a collective reward like a movie night or a special meal. This communal goal fosters unity and cooperation towards a common objective.

A person is writing the word "Done" on a pink sticky note. Their nails are painted red, and they're holding a blue marker.

Charity steps

Involve the whole family in charity walks where steps mean more than just fitness; they become a contribution to a greater cause. This creates a sense of purpose and teaches values like empathy and giving back.

Stepping holidays

Plan vacations or day trips that are inherently active. Maybe it’s a walking tour in a different part of the country or a camping trip with hikes. These can be both rejuvenating and a great way to rack up the steps.

Shared stories

Each step taken is a story created. Encourage each family member to share something interesting about what they saw or thought about during their walk. This not only enriches the experience but contributes to family bonding.

A family step challenge can be a simple, yet deeply enriching activity. It provides a structured yet flexible framework for health, offers a platform for shared activities, and generates opportunities for creativity and play. For parents, it’s about weaving activity into the fabric of everyday life; for kids, it’s about making movement fun and rewarding. Together, stepping forward can be a stride toward bonding, better health, and a more active lifestyle.

Two children sit atop adults' shoulders in a crowded area, watching an event, surrounded by other attendees, in a warm, sunny outdoor setting.

Remember, the key to a successful family step challenge lies in the balance of routines and spontaneity, personal goals, and family adventures. It’s less about the number of steps and more about the shared experience and the joy of moving together. Take that first step today, and who knows where those collective steps might lead your family in the world of health and happiness!

Quick tips to keep in mind for all your step challenges:

However you decide to implement your 30-day step challenges, whether for personal, family or workplace fitness goals, keep these ideas in mind:

  • Set realistic goals appropriate for each personal involved, taking into account each worker, friend, or family’s member’s age and fitness level. You might want to get more advice from personal trainers here, as otherwise you could struggle to set realistic goals,
  • Keep it fun and gauge when to push for more steps and when to keep things light,
  • Safety first: make sure everyone understands the importance of staying hydrated and wearing appropriate attire for the activity, particularly when you are having fun with the kids,
  • Use a step tracker app or a pedometer to keep track of everyone’s progress on the day, and then add to the sheets to keep overall track of the 30-day challenges individually, and
  • Be consistent, but also flexible. Allow for changes in routine to fit everyone’s needs – particularly if you are working with kids. Flexibility as a parent can be the name of the game!
This image shows a close-up of a smartwatch display with colorful activity rings, heart rate information, and other stats against a black background.

At the end of the day, what matters most is that everyone is moving, laughing, and enjoying the path to fitness as a family. Step by step, create stories and build a healthier future together.

Phew – that should give you everything you need for your challenges, so here’s the worksheet for you now:

We really hope you enjoyed this article, and found it useful for both your corporate or your family challenge.

If you are interested in other ideas for health, check these out:

Fitness printables and ideas from KiddyCharts

Here are some more ideas for fitness and exercise from KiddyCharts that you can try, incluidng printables. Give them a go now!

Here are other thoughts from elsewhere too:

Fitness activities and ideas for families

Are you looking to get fit as a family, or to help yourself or your kids exercise, then check these printable and ideas out to help.

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Take care,


Helen is a mum to two, social media consultant, and website editor; and this site is (we think) the only Social Enterprise parenting magazine! Since giving up being a business analyst when juggling travel, work and kids proved too complicated, she founded KiddyCharts so she could be with her kids, and use those grey cells at the same time. KiddyCharts has reach of over 1.1million across social and the site. The blog works with big family brands (including travel) to help promote their services, as well as offering free resources to parents of kids under 10. It gives 51%+ profits to Reverence for Life, who fund a number of important initiatives in Africa, including bringing running water and basic equipment to a school in Tanzania. Helen has worked as a digital marketing consultant (IDM qualified) with various organisations, including Channel Mum, Truprint, Talk to Mums, and Micro Scooters. She loves to be creative in the brand campaigns she works on. Get in touch TODAY!

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