|
Walk or Jog (Treadmill included)* |
1 mile |
1 point |
|
Ride a bike outdoors on pavement/road |
2 miles |
1 point |
|
Mountain
biking outdoors (off road) |
1 mile |
1 point |
|
Stationary bike/Spinning Class |
15 minutes |
1 point |
|
Swimming (33 laps in a 25 yd. pool |
30 minutes |
3 points |
|
Hiking |
30 minutes |
1 point |
|
Horseback riding |
30 minutes |
1 point |
|
Stretching ( maximum points per day: 4) |
10 minutes |
1 point |
|
|
|
|
|
Exercise class (Yoga, Pilates, aerobics,
boxing etc.) |
20 minutes |
1 point |
|
Individual workout |
30 minutes |
1 point |
|
Workout with personal trainer |
30 minutes |
2 point |
|
|
|
|
|
Exercise machine (rowing, stair master,
eliptical, etc.) |
15 minutes |
1 point |
|
Jumping rope |
5 minutes |
1 point |
|
Recreation sport (bowling, table tennis) |
1 hour |
1 point |
|
Active sport (tennis, climbing, hiking) |
30 minutes |
1 point |
|
|
|
|
|
Heavy yard work (mowing, chopping etc.) |
30 minutes |
1 point |
|
Light yard work (watering, pruning,
etc.) |
1 hour |
1 point |
|
Heavy house work (vacuuming, moving
furniture, etc.) |
30 minutes |
1 point |
|
Light housework (sweeping, dusting,
etc.) |
1 hour |
1 point |
|
|
|
|
|
No caffeine |
1 day |
1 point |
|
No refined sugar *** |
1 day |
1 point |
|
No “Junk Food” (candy, chips, fried
foods) |
1 day |
1 point |
|
No alcohol |
1 day |
1 point |
|
Drink 32 ounces of water (max. of 2
points per day) |
1 day |
1 point |
|
Less than 20 grams of saturated/trans
fat |
1 day |
1 point |
|
Eat 25g of fiber |
1 day |
1 point |
|
Less than 2300 mg. of sodium |
1 day |
1 point |
|
Five fruits or vegetables (max.
double-plus bonus or 5 pt. per day) ** |
1 day |
1 point |
|
Take a Multi-vitamin |
1 day |
1 point |
|
Eat a well balanced meal ( 1 protein, 1
veg. or fruit, 1 grain and 1 milk group)
|
1 per day |
1 point |
|
Attend an athletic event |
|
1 point |
|
Attend a mental well being class or
counseling session |
1 session/wk |
1 point |
|
Read or listen to a 1,000 word wellness article
|
|
1 point |
|
or program on an iPOD (max. of 5 per
week) |
|
|
|
Read a wellness book or book on CD |
|
3 points |
|
Community service (1 point per week per
event) |
|
1 point |
|
Give blood |
|
3 points |
|
1% body fat reduction or 1 inch from
waistline or hips |
1 month |
3 points |
|
Beginning to end weight loss |
|
3 pts./lb |
|
Quit Smoking |
1 week |
7 points |
|
Don't smoke (if you are a non
smoker or only smoke
occasionally) |
1 week |
1 point |
|
Bonus: Enter sanctioned competition |
1 per
competition |
3 pts |
|
Bonus: 9 or more fruits and vegetables |
1 day |
3 pts |
|
|
|
|
|
* This is extra-curricular walking –
not routine walking at home or work |
|
** Fried vegetables (fried zucchini,
veggie chips, french fries etc.) don’t
count |
|
***Desserts, sugared cereal, sweet
breads, sugar added to coffee or fruit
Point Chart courtesy of SCOE, SJCOE &
TCOE |
