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Fit for Life Guidelines

How often do I log my points?

At the end of each day, log the number of points you earned for the amount of time you exercised on your weekly tracking sheet.  Remember, for every 20 minutes of exercise you will earn one point.  Every Monday morning submit your tracking sheet with your total weekly points to your team captain.

What kinds of workouts will count towards my daily points?

The goal of this challenge is to get everyone moving and working towards increasing their health and well-being.   Whether you walk, spend 40 minutes in the gym on an elliptical trainer, or spend 20 minutes swimming, all of these activities count towards your daily points. Minutes can be cumulative over the course of the day. 

 How can I increase my points?

There are many ways to increase activity during your day. Here are some examples you may want to try…use your imagination and come up with your own list too!

  •  Shovel your driveway
  • Spinning class
  • Plan a walking meeting
  • Laps in the pool
  • Yoga
  • Step Aerobics
  • Racquetball with a co-worker
  • Basketball game with some friends
  • Increase your workout by 20 minutes

Bonus Points

Individuals will receive 2 points for each new activity they try during Fit for Life.  For example, an individual may have participated in Yoga prior to this challenge.  However, the first time an individual participates in Yoga during Fit for Life, they will receive 2 bonus points. (ex: work out 40 minutes = 2 points plus 2 bonus points)

Continue to track your daily activity.  Consider keeping notes on how you feel, how your body is improving, or other changes you are making to improve your health.

If you can, kick it up a notch and add more activity.  If you feel that you are progressing too rapidly, slow down a bit and try smaller increases. If you have any health concerns, seek your physician's advice prior to starting or changing your exercise routine.

We are all aware to aim for 10,000 steps a day.

Maybe you have heard the recent guidelines about walking 10,000 steps per day. The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles.  A sedentary person may only average 1,000 to 3,000 steps a day. For these people, adding steps has many health benefits.  But steps should be added incrementally.

How many steps should I walk each day?
A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3,000 steps each day, your goal for week one is 3,500 each day. Your week 2 goal is 4,000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.

Can we track other teams’ progress to see who is winning?

Yes.  At this time, the website where the standings are typically tracked is being revamped.  There is not an online tool to track other teams' progress.  For this event, the Team Captain will email Kathe Snow at every Monday morning with the points for each team member.  The points will be tracked and calculated and each team member will then receive an email update with tips on improving your wellness as well as team numbers and progress. 

How will team scores be calculated?

Each team will receive a weekly average score.  The total number of points will be divided by the number of team members to determine which team is working out the most averaged per week.

Is there anything else I should consider?

Be sure you have good walking shoes.  Your sneakers should fit comfortably yet provide good support.  Most experts recommend replacing your sneakers every 3-6 months.

If you are new to an exercise program (or if it has been a while since you have exercised) be sure to take it slowly at first.  Any new exercise program will take a while to get used to; some minor muscle aches are to be expected but if anything feels uncomfortable or too painful, stop and see a physician.

Finally, take a few minutes to stretch before and after any workout; your muscles will thank you!