What’s your wellness goal this summer? Running more? Reducing stress? Getting the kids outside to play more?
Whatever your goal, being active, eating healthy and nurturing our spirit can be a lot more fun (and successful) when we do it with family and friends. So rally a group, join the challenge and get going! Here’s how….
1. Create a team of 4-6 “family” members – including family, friends, co-workers…
2. Choose a team captain
3. Team captains: register your teams here.
4. Team captains: will be sent a google doc that s/he will customize with team’s name and send it to all team members to track their points for physical, nutritional, spiritual/emotional and social wellness.
5. Team members: Use your Google doc/daily tracker to rack up your points for physical, nutritional, spiritual/emotional and social wellness. You can use the tracker online or print it out and leave it on the fridge at home so that it’s easy to remember to track. Either way, stay motivated by tracking daily and making sure your totals are correct at the end of each week.
6. Team captains: Submit weekly totals here.
Deadlines: Your team’s final score must be submitted no later than 5 p.m. on Wednesday, August 7. Scores will not be accepted after that time. Submit Week 1 totals by July 22, Week 2 totals by July 29 and Week 3 totals by August 7.
At the end of the challenge, the top 3 teams win prizes!!! So team up and get excited for USF’s Summer Wellness Challenge!
USF Summer Well-Being Challenge Dimensions Defined
Physical Wellness – Go move!
Move more than 60 min a day=10 points, 30-59 min a day=5 points, 10-29 min a day=3 points
Physical activity is anything that gets your body moving. According to the 2008 Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health: aerobic and muscle-strengthening. Click here for more information, and check out the activities at Koret or your local gym for inspiration. (Branch employees – did you know that you can get reimbursed up to $300 a year for joining a local gym?)
Nutritional Wellness – Go eat fruits and veggies!
Eat 5-7 servings a day=10 points, 3-4 servings a day=5 points, 1-2 servings a day=3 points
According to the 2005 Dietary Guidelines for Americans, you should consume between five and 13 servings of fruits and vegetables each day. This is equivalent to about 2 1/2 to 6 1/2 cups daily, depending on the amount of calories you need to consume for your weight and level of activity. For example, if you take in 2,000 calories daily, you should consume nine servings, equivalent to about 4 1/2 cups. These servings should be divided about equally between fruits and vegetables -- four to five servings of each daily.
Source: How Many Fruits & Veggies Should You Eat a Day?
Emotional/Spiritual Wellness – Go relax!
Earn 10 points for every activity you do that relaxes or invigorates you: meditation, yoga, church, reading, gardening - anything that makes you relaxed and happy.
Maximum of 10 points a day.
Social Wellness – Go socialize!
Earn 10 points for any of the following: Do any activity as a team/family, Go to walk/run group, Go to Splash or Speedminton, walk the Meaningful Mile with your team, or sign up for a WOW at your next meeting!
Maximum of 10 points per day.