WEEKLY PRIZES: $20 gift card to Scheels (2), Finish Line, Cabelas, and Ski and Bike Shop (or local sporting good stores near you).

Size: px

Start display at page:

Download "WEEKLY PRIZES: $20 gift card to Scheels (2), Finish Line, Cabelas, and Ski and Bike Shop (or local sporting good stores near you)."

Dominic Morgan
6 years ago
Views:

1 WEEKLY PRIZES: $20 gift card to Scheels (2), Finish Line, Cabelas, and Ski and Bike Shop (or local sporting good stores near you). GRAND PRIZE: FIVE $50 gift cards to Scheels for an individual, and team of 2, 3 and 4 See inside for further details about prizes.

2 PROGRAM The Work Well Program is coordinating a 5-week walking challenge designed for UND staff, faculty and their teammates (co-workers, spouses/partners, family members) to track steps for a healthier YOU! You can borrow pedometers from the Work Well program. We hope to encourage physical exercise to become an essential part of your every day. If you have injuries that prevent you from walking regularly, have no fear, you can convert your minutes of non-walking activity into steps. You will see a conversion chart in this packet. ELIGIBILITY This program is available to: full-time, part-time, benefited, and non-benefited employees of UND and your partner (co-worker, spouse/partner, family member/friend). It is not designed for students or graduate students. GETTING STARTED To participate and be eligible for prizes, you will need to: Electronically: Decide if you are going on your own, or get into a team of 2, 3 or 4. Step 1: Complete the registration. Log-in on the Work Well site: click Login to Work Well (on left). You will need your EMPLID number. If your teammate(s) are non-und employees, they can generate a number. If you do not have access, contact Kim Ruliffson ( ) to be entered into the system. Step 2: Complete the pedometer rental agreement. You do not need to complete this if you are using your own pedometer. Mail this to: Kim Ruliffson (Wellness Center Mail Stop 8365, 801 Princeton St., Grand Forks, ND 58202). Test your pedometer to make sure you are comfortable with it. Paper-Format: Contact Kim Ruliffson, for the paper versions to be mailed to you. LOGGING YOUR STEPS Access your Walking Challenge Step Log found on the Work Well website: Click on the Login to Work Well button on the left side of the screen. You will need to enter your EMPLID and last name to access the Walking Challenge Step Log page. You can enter steps daily or weekly, but make sure you press SAVE after every entry. The steps will be downloaded by 4:30pm on Wednesday of the following week. If you cannot login or do not have internet access, please contact Kim ( ).

3 PRIZES & POINTS You can compete on your own, or in a team of 2, 3, or 4. Why teams? Exercising with a partner or team will provide extra motivation, sustain accountability, and will also give you a greater probability of winning a weekly prize! Weekly Prizes: $20 Gift Cards Individuals: WALK and complete and submit weekly step log. Teams: WALK and each team member needs to independently complete the weekly step log. If one of your teammate s name is drawn, your whole team wins gift cards too (if each of your logs were submitted on time). VOLUNTARY Advanced Wellness Goals: Each week there is an advanced wellness goal for those wanting an additional physical and multidimensional wellness challenge. Participating in these activities will allow you to have your name in that week s drawing twice. It will also help you accomplish the US Department of Health and Human Services 2008 Physical Activity Guidelines for Americans. Two names will be drawn at random weekly and all members of teams will ALSO win weekly prizes, which include: o Week 1: $20 gift card to Scheels o Week 2: $20 gift card to Finish Line o Week 3: $20 gift card to Cabelas o Week 4: $20 gift card to Ski & Bike Shop o Week 5: $20 gift card to Scheels For winners who are not living in Grand Forks, we will find a sporting goods store in your area. Grand Prizes: $50 Gift cards A total of 5 participants will win $50 Gift cards to Scheels Eligibility for the Grand Prizes requires the participant to complete ALL five weeks of the Walking Challenge and submit your weekly step log on time. All of your teammates win too, if your name is drawn and they submitted the five weeks of step logs on time. Anyone who completed the voluntary Advanced Wellness Goals will have their names entered up to five extra times (depending on number of weeks they completed the advanced wellness goals). Other Prizes: Participants who complete ALL five weeks will receive a Walking Challenge Long Sleeve T- Shirt! Points: Are you using the MyHealthCenter program to get your $250 a year? By participating in this challenge, you can earn more points to get you closer to the $250 return.

4 Earn 500 MyHealthCenter points for participating in 14 or more days of challenge Earn 250 MyHealthCenter points for participating in 13 or less days. Remember, you can earn 1,000 points maximum from Work Well from June, 2011-July 2012 by completing the voucher after the program. Points will be deposited by November 1, If you don t know about the program, contact Kim at: to get started or go to: TIMELINE: Registration Begins: Tuesday, September 6, 2011 Registration Ends: Wednesday, September 21, 2011 Challenge begins: Monday, September 26, 2011 Week 1: (9/26/11-10/2/11): Weekly step log needs to be complete and mailed to Work Well by: 10/5/11 at 4:30pm. Voluntary Advanced Wellness goal: o Physical Wellness: Exercise aerobically (making your heart beat faster) at least 4 times this week for 30 minutes and do a muscle-strengthening activity one time this week. Week 2: (10/3/11-10/9/11): Weekly step log needs to be complete and mailed to Work Well by: 10/12/11 at 4:30pm. Voluntary Advanced Wellness goal: o Physical Wellness: Same as last week - Exercise aerobically (making your heart beat faster) at least 4 times this week for 30 minutes, do a muscle-strengthening activity 1 time this week. Week 3: (10/10/11-10/16/11): Weekly step log needs to be complete and mailed to Work Well by: 10/19/11 at 4:30pm. Voluntary Advanced Wellness goal: o Physical Wellness: Exercise aerobically (making your heart beat faster) at least 4 times this week for 30 minutes and do a muscle-strengthening activity 2 times this week. Week 4: (10/17/11-10/23/11) Weekly step log needs to be complete and mailed to Work Well by: 10/26/11 at 4:30pm. Voluntary Advanced Wellness goal:

5 o Physical wellness: Exercise aerobically (making your heart beat faster) 5 times this week for 30 minutes and do a muscle-strengthening activity 2 times this week. Week 5: (10/24/11-10/30/11) Weekly step log needs to be complete and mailed to Work Well by: 11/2/11 at 4:30pm. Voluntary Advanced Wellness goal: o Physical wellness: Same as last week - Exercise aerobically (making your heart beat faster) 5 times this week for 30 minutes and do a muscle-strengthening activity 2 times this week. QUESTIONS: Kim Ruliffson, Coordinator of the Work Well Program, Phone: (701) , kimberly.ruliffson@ .und.edu, Website: RESOURCES This chart may be helpful in determining your activity level and to help set goals for yourself: Steps per day Activity Level <5,000 Sedentary 5,000 7,000 Low Active 7,500 9,999 Somewhat Active 10,000 12,500 Active >12,500 Highly Active *Developed by C Tudor-Locke and DR Bassett Jr (2004) Increasing your steps: For most people, increasing your average daily steps each week by 500 per day is a reasonable goal. For example, if you are currently averaging about 5,000 steps a day, your goal for the first week would be 5,500 steps. For week two, your goal would be 6,000 steps each day and so on. Your ultimate goal over time would be to reach 10,000 steps a day (or more!). You may not be able to achieve 10K-A-Day within the 4-week challenge, but we encourage you to continue the progression! Taken from * 2,000 steps = 1 Mile * 10K/Day = 5 Miles

6 COUNTING STEPS FOR OTHER ACTIVITIES Don t forget: You can reach your step goals in other ways. With the following step conversion chart, you can calculate the number of steps equivalent to other activities you might take part in. How to calculate: Simply, multiply the numbers of steps indicated next to the activity by the number of minutes you spent on the activity. For example, stacking firewood equals 2,670 steps (89 steps x 30 minutes). See last page for conversion chart. ARE YOU READY FOR PHYSICAL ACTIVITY? Physical activity is fun, healthy, and safe for most individuals, however, if you are new to exercise or seldom participate in any physical activity, it is important to determine whether you should seek consultation by a physician before increasing your physical activity. Below are questions from the PAR-Q, a questionnaire designed to determine physical activity readiness for people ages If you are older than 69 years old and not physically active, talk to your physician before you start exercising. PAR-Q: Physical Activity Readiness Questionnaire 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity? 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? 7. Do you know of any other reason why you should not do physical activity? *** If you answered yes to any of the questions, it is important to talk with your physician before you become more physically active. If you answered no to all of them, it is likely you are ready to safely begin your exercise regimen. Source:

7 Step Counter Conversions If your activity is not listed below, find the one(s) most similar to it on the list and estimate the activity s step value. You can also estimate steps by knowing that 2,000 steps equals one mile. Remove your pedometer when choosing an activity other than walking, but do not reset your pedometer to zero. Use the step conversion chart to calculate your steps during a non-walking activity and add those steps to the total number on your pedometer at the end of the day. Number of steps per minute for selected activities Aerobics, high impact 203 Orienteering 260 Aerobics, low impact 145 Painting 131 Aerobics, step 246 Pilates 101 Badminton, casual 131 Ping pong 116 Badminton, competitive 203 Racquetball, casual 203 Basketball, game 230 Racquetball, competitive 290 Basketball, recreational 174 Raking leaves 125 Bicycling, leisurely 116 Roller skating 203 Bicycling, stationary 203 Rowing, light 101 Bowling 87 Rowing, moderate 203 Boxing 348 Running, 10 mph (6 min/mile) 463 Canoeing, light 87 Running, 8 mph (7.5 min mile) 391 Chopping wood, around home 174 Running, 6 mph (10 min mile) 290 Circuit training 232 Running, 5 mph (12 min/mile) 232 Cross-country skiing, intense 260 Scuba diving 203 Cross-country skiing, moderate 232 Snow shoveling 174 Cross-country skiing, slow 203 Snowboarding, light 150 Dancing 131 Snowboarding, moderate 182 Downhill skiing 174 Soccer, recreational 203 Elliptical trainer 203 Soccer, competitive 290 Firewood, carrying 145 Softball 145 Firewood, sawing with handsaw 217 Squash 348 Firewood, stacking 145 Stair climbing, machine 260

Number of steps per minute for selected activities Football 260 Stair climbing, moderate 334 Gardening, light 116 Stair climbing, slow 232 Gardening, heavy 174 Stair climbing, vigorous 434 Gardening,

8 Number of steps per minute for selected activities Football 260 Stair climbing, moderate 334 Gardening, light 116 Stair climbing, slow 232 Gardening, heavy 174 Stair climbing, vigorous 434 Gardening, weeding 131 Stretching 72 Golfing, without a cart 131 Swimming, backstroke 203 Golfing, with a cart 101 Swimming, breaststroke 290 Grocery Shopping 67 Swimming, butterfly 319 Handball 348 Swimming, freestyle 203 Hiking, lb. load 217 Swimming, leisure 174 Hiking, lb. load 232 Swimming, treading water 116 Hiking, general 172 Tae Kwon Do 290 Horseback riding 116 Tai Chi 116 Horseback riding, trotting 188 Tennis, doubles 174 Housework, light 72 Tennis, singles 232 Housework, mopping floors 101 Trampoline 101 Housework, scrubbing the floor 110 Volleyball, game 232 Housework, vacuuming 101 Volleyball, leisure 87 Housework, washing windows 87 Washing the car 87 Ice skating 203 Water aerobics 116 Judo 290 Water skiing 174 Jumping rope, fast 348 Waxing the car 131 Jumping rope, moderate 290 Weight lifting, moderate 87 Karate 290 Weight lifting, vigorous 174 Kickboxing 290 Yard Work 145 Mowing 160 Yoga 72 If you keep track of miles or time, not steps, you can convert your miles to steps by using the following formula: Walking or pushing a wheelchair at a moderate pace: 1 mile in 20 minutes = 2,000 steps. Jogging or running: 1 mile = approximately 2,000 steps. Swimming: 1 mile = approximately 4,000 steps. Cycling: 3 miles = approximately 2,000 steps.

Use this info if you're counting steps and want to convert activities that are not easily measured by the pedometer.

1 of 9 Use this info if you're counting steps and want to convert activities that are not easily measured by the pedometer. PLEASE NOTE: Activity Conversions are estimates; your actual steps may vary Bicycling