Start tracking minutes with this free 5‑step guide.
HealthCode now tracks minutes as well as miles in all of our monthly activity events. You asked. We listened. Now minutes can be incorporated into your monthly event — so every employee can participate, no matter how they move.
Simple. Free. Already Set Up.
About the Minutes Guide
HealthCode delivers free monthly virtual activity events, supporting global to local engagement to promote wellness and building healthy habits. If your organization is not registered for HealthCode’s events, it takes about 10 minutes by registering here. This guide helps add minutes as an option for monthly events— so every employee can participate in their terms, whether it is walking, running, cycling or weight-lifting. Take your pick: miles, minutes or a combination of both.
This guide takes about 15 minutes to read. It covers:
How to plan based on your goals, your workforce, and the metrics you want.
Seven potential engagement approaches — including one where you design your own.
How minutes connect to each monthly HealthCode event.
Sample communications and a research-backed potential copy to tailor for your team.
The research behind why minutes matter.
STEP 1
Start Here. Begin With the End in Mind.
Your answers will highlight the best approach for your team.
What’s your main goal this month?
- Reach more people?
- Increase activity levels?
- Support a specific group?
- Build a year-round habit?
Who are your people?
- Office / Desk
- Deskless / Field
- Drivers
- Warehouse
- Retail / Healthcare
- Mixed workforce
What will you report?
HealthCode delivers real-time data
- Total minutes logged
- Total miles logged
- Participants and rate
- Team breakdowns
- Individual progress
- Year-over-year trends
STEP 2
Pick Your Approach.
Choose one. Try another next month.
The 30-for-5 Weekly Goal
Office · Mixed
30 minutes · 5 days · 150 minutes total
The 5-Minute Swap
Office · Drivers
Replace 5 minutes of sitting with movement.
Team Minutes Pool
Warehouse · Retail · Field
Your team’s minutes combine into one total.
Dual Track: Miles or Minutes
All workforces
Both options, same leaderboard, equal recognition.
The Low-Barrier Start
Low participation groups
20 minutes a day — below the guideline, but a real start.
My250 — Make It Personal
Year-round
250 minutes · your choice · every month.
Create Your Own
Open
Design something that fits your culture.
STEP 3
Connect to your monthly event.
Every HealthCode event allows the tracking of miles or minutes. Tap your month to see it.
January
iResolve™
February
Love Your Health
March
Spring Into Action
April
Million Mile Month™
May
Battle of the Branches + Million Mile Month™
June
Triathlon in a Month™ In Training
July
Triathlon in a Month™
August
Dog Days of Summer
September
Fall Into Action
October
Marathon in a Month™ + No Barriers
November
Turkey Trek
December
Give the Gift of Health
STEP 4
Challenges launch in less than a week.
Most organizations are ready to launch within three to five days.
3 Weeks Before
See the event implementation guides for creative, registration QR codes to share and more. Click Here. Once your organization is registered on HealthCode, you are ready to go for all public events.
Not registered? Setup is simple and takes about 10 minutes.
2 weeks before
Choose your approach and set your goal. Pick your approach — e.g., “30 minutes of any movement, 5 days a week.”
1 week before
Send your launch email using the optional template in Step 5 and customize it for your team.
During the event
Send a mid-event check-in and highlight key milestones, including number of participants, miles or minutes.
STEP 5
Template for use with teams.
Copy any template or line and tailor it to your event.
Subject Line Options
Move your way this [month] — miles or minutes, you choose
[Event name] starts [Date] — any movement counts
30 minutes. Any activity. Starting [Date].
Launch Email Template
This [month] we’re joining HealthCode’s [Event name].
The goal: [Goal — e.g., 30 minutes of movement per day, 5 days a week]. Any activity counts — walking, stretching, yoga, weightlifting or bike riding. If you already log miles, keep doing that. If minutes work better for you, log those instead.
Register here: [Link]
Questions? Contact [Name].
Mid-Event Check-In Email Template
We’re halfway through [EVENT NAME] and [X] people are already moving. If you haven’t started – this week is a great time. Even 20 minutes today counts. Log in at [LINK] and add your minutes.
Closing Email Template
[EVENT NAME] is a wrap. Here’s what we did together: [X participants, X total minutes / miles]. Thank you for moving with us. Next month’s event starts [DATE].
Internal Post / Bulletin Board Template
[EVENT NAME] is a wrap. Here’s what we did together: [X participants, X total minutes / miles]. Thank you for moving with us. Next month’s event starts [DATE].
Lines That Drive Participation
Don’t take it from us. Movement is based on research. Some key facts below include:
You’re already doing this. Log it.
Loss aversion — Kahneman & Tversky, 1979
Everyone else is already in.
Social proof — Cialdini, 1984
When will you move today?
Implementation intention — Gollwitzer, 1999
For deskless, field, and shift workers
Identity-based framing — recognize the work they already do
My250 — personal and ongoing
healthcode.org/my250
The most effective messages are specific, not general.
“Log 20 minutes today” outperforms “get active this month” every time. Pick one message, one channel, one week.
For Individuals
Want to join an event yourself?
Minutes are already live in HealthCode.
Individuals can set personal minute goals, and public leaderboards rank activity by minutes or miles.
HealthCode’s activity events are designed for individuals or organizations. Browse HealthCode events, pick one that fits, and start logging minutes or miles.
The Case for Minutes
Why minutes? The science.
Peer-reviewed research for leadership conversations and reporting.
Participants who logged between 90 and 119 minutes of resistance training each week were 13% less likely to die during the study period from any cause compared with those who did no strength training. They also had a 19% lower risk of dying from cardiovascular disease and a 27% lower risk of dying from neurological diseases such as dementia. Aerobic exercise remained a strong, independent predictor of living longer, but the greatest benefit was observed when resistance training was combined with it. Participants who regularly did both had up to a 45% lower risk of dying during the study period than those who did little aerobic activity and no resistance training. (According to a Harvard-led study published June 12, 2026, in the British Journal of Sports Medicine.)
Quick Reference
HealthCode Links
Peer-reviewed research for leadership conversations and reporting.
