Physical Challenge
1pt for every 30 minutes of moderate-intensity aerobic activity ( view definition )
2pts for every 30 minutes of vigorous-intensity aerobic activity ( view definition )
2pts for every 30 minutes of anaerobic activity ( view definition )
2pts for every 30 minutes of flexibility exercise ( view definition )
Nutrition Challenge
You are the salt of the earth—so stop eating so much of it!! This week’s challenge is all about sodium. We are going to try to keep our sodium level down this week. So give yourself 2 points for every traditional meal (breakfast, lunch, dinner) you eat where you don’t reach for the salt shaker. So, the potential is 6 total points per day.
Now if you’re starting to feel a bit deprived, then try these low sodium or salt free alternatives.
Lite Salt™ Mixture
Contains 50% less sodium than regular salt. Lite Salt™ Mixture is a salt and potassium chloride blend* with iodide and a free-flowing agent. Excellent for baking, cooking and at-the-table seasoning with the same great results as regular salt.
*Should not be used by persons on a sodium or potassium restricted diet unless approved by a physician.
Sodium free products
There are many others. Simply type “salt substitutes” into your favorite search engine and view the entire list of products or just browse in your favorite grocery store. In general, salt substitutes are located next to the salt. So, if you need to some type of seasoning and you decide to try these products receive one point every meal you use a salt substitute instead of traditional salt.
To summarize:
1 point for every meal that you try a salt substitute instead of traditional table salt.
2 points for every meal that you don’t use salt or salt substitutes at all
Moderate-intensity Aerobic Activity Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a slight sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawn mower or shoveling snow. (NOTE: We recognize that the shoveling deep/wet snow is hard work, but we generally don’t shovel snow at a steady state (non-stop.) Because most people take frequent breaks and shoveling ½ inch of snow is different from shoveling 3 or 4 inches, we cannot give “Vigorous-intensity” points for shoveling snow.
| ACTIVITIES THAT COUNT | NOT! |
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Playing with your children in the yard
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Playing a musical instrument
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Raking leaves
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Dusting
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Pushing a lawn mower
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Riding a lawn mower
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View Information About the Benefits of Physical Activity
Vigorous-intensity Aerobic Activity Vigorous-intensity aerobic activity means you're breathing
hard and fast, and your heart rate has gone up quite a bit. If you're
working at this level, you won't be able to say more than a few words
without pausing for a breath. Here are some examples of activities that
require vigorous effort:
- Jogging or running (non-stop)
- Swimming laps (non-stop)
- Riding a bike fast or on hills
- Playing singles tennis
- Playing basketball
Anaerobic Exercises Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.
Examples:
- Heavy weight-lifting
- All types of sprints (running, biking, etc.)
- Jumping rope
- Hill climbing
- Interval training
- Isometrics
- Rapid bursts of hard exercise
Flexibility Exercises Exercise that increase movement around a joint.
Examples:
- Stretching before/after a workout
- Yoga
- Pilates