Wellness_Activity_Points

=NSC Wellness Challenge - Activity Points= For those participating in the Wellness Challenge, you will see a list of wellness-based activities as well as their point values on this page. Click here to return to the Wellness Challenge home page.

Wellness Competition Points **Questions? Ask Trish (x4593) or Carianya (x4591)**

4 pts max/week || Any volunteer activity benefiting others, excluding on-campus committee work || (1 pt / day max) || * 10 minutes per session minimum (1 point/day max) || Max one point per day || 1 point for low sugar || * Examples: substituting nonfat milk for whole fat, switching from doughnut to whole grain bread, cut out sweetened soda (1pt/day max) || If someone does something nice for you, [|PIF]; or [|RAOK] || (3 pts/week max) || * Any educational class: for-credit, community/continuing education · BONUS: If BMI is improved or in healthy range at end of competition, earn an extra 5 points ||
 * == Personal Growth/Environmental Wellness == ||
 * **// Activity //** || **// Points //** || **// Comments //** ||
 * Volunteering || 2 points per hour
 * Recycle || 1 point per day || [|Recycling] paper, plastic, glass, yard waste on a regular basis when possible throughout the day ||
 * Stress management practice || 1 point per session
 * Examples: yoga, tai chi, breathing techniques (including [|pranayama]), [|progressive muscle relaxation], [|meditation], other methods working for you ||
 * Alone time – journaling, poetry, painting, gardening, sculpture, online activities, short story writing || 1 point per hour
 * Personal project || 10-point BONUS available || * BONUS: health-related personal project submitted at end of competition will earn 10-point BONUS
 * Project needs to be documentable and wellness related
 * Examples: poetry, journal, artwork, a training or wellness program created to follow after the Wellness Challenge is complete
 * If using weight loss as a goal, the loss is to be documented in the form of a journal or similar structure, describing progress, challenges, and experiences throughout the five-week time period ||
 * == Nutrition == ||
 * Eat breakfast || 1 point per day || Coffee alone does not count. J ||
 * No more than two caffeine servings per day || 1 point per day || Coffee, tea, colas, “Mountain Dew,” “Mr. Pibb,” “energy drinks,” etc. ||
 * No more than one alcoholic beverage per day || 1 point per day || Alcohol consumption in moderation [|may provide heart-health protection] for some, but not everyone may benefit. ||
 * Low fat/low sugar diet daily || 1 point for low fat,
 * See the American Heart Association's Sugar 101 page
 * See the Mayo Clinic for Recommendations for Fat Intake
 * If you already have a low fat diet, give yourself a point a day
 * If you already have a low sugar diet, give yourself a point a day ||
 * Consume eight, 8-ounce cups of fluid || 1 point per day || Non-caffeine, non-alcohol fluids ||
 * Consume five servings of fruits and vegetables a day || 2 points per day || * One serving = 1/2 cup chopped vegetables, one whole large fruit, 1/2 cup sliced/chopped fruit or berries, one cup greens or salad, one potato ||
 * At least three high-fiber sources per day || 1 point per day || Examples: legumes, whole grains, seeds, nuts
 * See Mayo Clinic's High-Fiber Foods
 * Approximately 1/4 cup of nuts/seeds = 1 serving
 * Approximately 1/2 cup of legumes = 1 serving ||
 * == Social Health == ||
 * Socializing || 1 point per half hour || * In-person, at least one other individual
 * 1 point per day max ||
 * Pay it Forward/Random Act of Kindness || 1 point per act
 * Bring healthy snacks to your department/area/team || 2 points per occasion || 2 points per week max ||
 * = Lifelong Learning = ||
 * Attend //NSC Health Fair on May 18, 2016//, 10am-2pm, Flores Wellness Center gymnasium || 5 points || Blood pressure, blood glucose, Bioscan, body fat assessments will be available, 10am-2pm ||
 * Read for 30 minutes || 1 point per day || Exclusions: email, work-related reading ||
 * Participate in a TLC offering or other campus event/workshop || 1 point per session || * Any TLC offering/campus event will earn a point
 * 1 point per day max ||
 * Taking a class || 1 point per hour
 * 3 points per week max ||
 * == Personal Responsibility == ||
 * Get blood pressure checked || 1 point || * **Health Fair, May 18**, 10am-2pm in the Flores Wellness Center gymnasium; also, free screening available in Medical Assisting lab, IB1318: Mondays and Wednesdays, 12-3pm
 * Max of two points: within first two weeks of challenge, and again in last two weeks of challenge ||
 * Get blood cholesterol checked || 1 point || Max of two points: within first two weeks of challenge, and within last two weeks of challenge ||
 * Get blood sugar checked || 1 point || * **Health Fair, May 18**, 10am-2pm, in the Flores Wellness Center gymnasium
 * Max of two points: within first two weeks of challenge, and within last two weeks of challenge ||
 * Apply sunscreen before going outdoors || 1 point || 1 point per day max ||
 * Quit smoking || 2 points per day without tobacco || * Only applies to smokers ||
 * No use of tobacco || 1 point per day || Applies to non-smokers ||
 * Sleeping at least seven hours per day || 1 point per day || Naps included ||
 * Brush and floss daily || 1 point per day || 1/2 point for each per day ||
 * Wear seatbelt every time in moving vehicle || 1 point per day || Driver or passenger (we realize wearing the seatbelt is the law and may subsequently be viewed as an "easy" point; however, not everyone follows the law) ||
 * Alternative transportation to the workplace || 1 point per day || * May include carpool, vanpool, riding the bus, walking to work, bicycling to work, etc.
 * 5 points max per week ||
 * Staying out of any vehicle (no driving/riding) || 2 points per day || No driving or riding in cars, trucks, motorcycles, buses, vans, taxi cabs, etc. ||
 * No phone use while driving || 1 point per day || No calls or texting whatsoever while driving ||
 * Wash hands with soap regularly || 1 point per day || [|Be a Germ Buster]: downloadable flyers for your department ||
 * Obtain [|body mass index] || 1 point || · Max of two points: 1 point within first two weeks of challenge, and within last two weeks of challenge
 * = Physical Activity = ||
 * Aerobic physical activity || 2 points per day || * 30 minutes at one time (preferred) or at least 10 minutes per session added throughout day; calculate calories burned via [|Healthwise, via Sanford Health] (McArdle, Katch & Katch)
 * Max 10 points per week; view ACSM/AHA guidelines here ||
 * Resistance training (includes Pilates) || 2 points per day || * 30 minutes
 * Max of 8 points per week; view ACSM guidelines here
 * Work all major muscle groups: legs, core, back, chest, shoulders, arms ||
 * Stretching || 2 points per day || * Max of 8 points per week
 * Stretch all major muscle groups ||