Spring into Wellness


submitted by: Fillmore County Hospital

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Details:

Field LabelField TypeFrequency
Total Daily Steps Multiple Choice Daily
Total Daily Exercise Minutes Multiple Choice Daily
Consumed 64 oz of Water Today True/False Daily
Avoided all sweets/dessert Today True/False Daily
Went DARK for at least 1 meal today True/False Daily
Completed the 10-15-20 Daily Challenge True/False Daily
Avoided all fast or fried food today True/False Daily
Slept 7 or More Hours Last Night True/False Daily
Avoided Pop & Energy Drinks Today True/False Daily

Description:

Spring into Wellness is an 8-week event that will challenge you to increase your daily steps, activity, and to make healthy lifestyle choices. This is an individual challenge, so the goal is to accumulate  points as YOU can within the 56 day timeframe.

Eligibility for Prizes

In order to be eligible for the prize(s), you will need to earn a minimum of 196 points. You will have the opportunity to earn up to 7 points per day; however, you will only need to average 3.5 points per day to meet the goal of 196 points. Participants who accumulate 280 points or more will get their names in the prize drawing twice.

Tracking

You can log your daily points one of three ways:

  • Challenge Runner website: www.challengerunner.com
  • Challenge Runner app on your phone (simply download on your mobile phone)
  • Opt for the paper version (indiciate if you'd prefer this version on your registration form)

How to Earn Points:

1. Exercise Minutes: 20 Minutes of Daily Exercise = 1 Point

  • Earn 1 point for 20-29 total minutes of exercise, 1.5 points for 40-59 total minutes of exercise, or 2 points for 60 or more total minutes of exercise.
  • ONLY count activities specifically done for the purpose of exercise. Examples: walking, running, biking, elliptical, swimming laps, strength training, doing a workout video or class, etc.
  • The 20 minutes of exercise can be accumulated throughout the day. For example: 10 minutes of walking in the morning and 10 minutes of biking after work equals 20 mintues of exercise.

2. Pedometer Steps: Take 10,000 Daily Steps = 1 Point

  • Earn .5 points for taking 5,000-9,999 daily steps and earn a full point for taking 10,000 or more daily steps.
  • You must wear an accurate pedometer/fitness tracker to track your daily steps. If you are unsure whether your pedometer is accurate, call Jenni to verify.
  • Steps do NOT carry over (6,000 steps on Monday and 4,000 steps on Tuesday doesn not equal 10,000 daily steps).

3. H2O Intake: 64 oz Daily = 1 Point

  • Track your daily water intake & earn one point for every day you succeed in drinking 64+ oz of water.

4. No Sweets = 1 Point

  • Earn a point for each day you are able to avoid all sweets/desserts (cookies, cakes, candy, ice cream, brownies, etc.).
  • Yes, that one M&M counts as a sweet!
  • Questioning if a food counts as a sweet? Well then, it probably does...but feel free to contact Jenni to verify!

5. Electronic Free Meal: GO DARK for At least 1 Meal Each Day = 1 Point

  • Shut ALL electronics (TV, computer, tablet, phone, etc.) off and enjoy a distraction free meal with your family, friends, or coworkers. What will you learn when you go dark for dinner?

6. 10, 15, 20 Daily Challenge: Complete 10 Push-ups, 15 Sit-ups, & 20 Squats = 1 Point

  • Push-ups: Any type will do: regular, knee, incline on a desk, wall, etc.
  • Sit-ups: Pick any form & complete 15 reps. Examples: full sit-up, crunches, bicycle crunches, leg drops, CHAIR: http://www.livestrong.com/article/98691-ab-exercises-desk/
  • Squats: Engage your lower body with 20 squats or sit-to-stands (from a chair). Be sure to use correct technique and keep your knees behind your toes when performing this exercise!
  • If you are a beginner exerciser and are unsure of how to safely complete the above exercises, please contact Jenni!