Week 1 Challenge

Physical Challenge

1pt for every 30 minutes of moderate-intensity aerobic activity

2pts for every 30 minutes of vigorous-intensity aerobic activity

2pts for every 30 minutes of anaerobic activity

2pts for every 30 minutes of flexibility exercise

Can I combine these activities for overall points?

Yes, you can!! If you want to walk for 45 minutes then stretch for 15 minutes, you have just completed 1 hour of exercise and have earned a total of 3 points.

Another example would be walking to a yoga class. If it takes you 15 minutes to walk to class, then you participate for a full hour and then walk 15 minutes back you have just earned a total of 5 points. (1 point for 30 minutes of moderate walking and 4 points for participating in the 60 minute yoga class.)

Please keep in mind that if you are getting paid for your walking, lifting, carrying;  then these don’t count towards points, e.g. your mailman couldn’t earn points by walking he route, but he would earn points if he walked to work. 

Please note: In order to count for Healthy Active Points a person should move at least 15 minutes non-stop. Walking between classes or “to and from” your car won’t count unless you make a conscious effort to park far enough away, so that the walk takes at least 15 minutes. So, for the next 5 weeks count on parking “in the back forty” and walking in, this will add points for your team and help take inches off your waistline.

Nutrition Challenge

This weeks challenge is very fluid—in fact it is all about fluids (liquids) in general.

Consumable liquids are our first challenge and the best liquid for the body is WATER. Get 2 points for every 8 ounces of plain water to consume.  (That is plain water, no lemon of other fruit slices or juices added and NO sweetener added.) If you would like more information about proper hydration please go to the following link.

http://www.h4hinitiative.com/tools-publications/hydration-chart/

Additionally, we would like everybody to be more aware of their caffeine and liquid calorie consumption. Part of the challenge this week will be consuming less caffeine. Here is a general guide to caffeine consumption or click on the link below for a more detailed guide.

  • One mug of instant coffee: 100mg
  • One mug of filter coffee: 140mg
  • One mug of tea: 75mg (this would be a typical “brown” tea)
  • One can of cola: 40mg
  • One can of energy drink: 80mg
  • One 50g bar of plain (dark) chocolate: around 50mg
  • One 50g bar of milk chocolate: around 25mg

http://www.mayoclinic.com/health/caffeine/AN01211

 

We would like you to “have a cup of tea” but, not just any tea. Try green tea, which contains healthy anti-oxidants, if you would like a caffeinated beverage. Herbal tea is warm and caffeine FREE. So for every cup (8 ounces) of green, red or herbal tea get 1 point.

Sorry, no points for any Oolong, Ceylon or other “brown, white or black” teas.

Also no points for decaffeinated coffee; it is not enough of a challenge. Instead, try something different; that is the point of the challenge.

 

To Summarize:

2 points for every 8 ounces of plain water 
1 point for every 8 ounces of green, red or herbal tea.