Do! Get Healthy…Get Fit Wellness Challenge Incentive Instructions


You earn points for positive lifestyle activities and behaviors indicated below. You will then be able to "purchase" incentives with the points you have earned.

Filling out the Tracking Form (You may keep this on paper or on the computer)

Explanation of Points

Smoking
If you do not smoke you get 5 points. You can accumulate up to 155 points if you do not smoke all month. Non-smokers also get points for not smoking.

Five to nine Fruits and Vegetables
You will receive 1 point for for each fruit or vegetable serving you eat up to 7 points per day. You can accumulate up to 217 points per month if you get at least seven each day.

Physical Activity
Thirty minutes of cardiovascular activity at least 5 days/wk is recommended. Ninety minutes/day is recommended for weight loss. Flexibility and strength exercise are also very important for health and weight management. Record the number of minutes of physical activity you get each day. You will receive 1 point for each 10 minutes of physical activity up to seven hours per week. You can accumulate up to 168 points per month if you get seven hours per week.

Additional Wellness Activities
Stress management is an essential part of wellness. You can get two points per 10 minutes of additional wellness activities you participate in each day up to 60 minutes per week. You can accumulate up to 12 points per week.

Education/Cessation/Wt Management
Record each class you attend for wt management (includes weighing- in), smoking cessation or other health-related classes. You will receive 10 points per class up to one class per week.

Age/Gender Appropriate Screening
You will receive 100 points for completing age appropriate screening:

20-29 years
BMI, Blood pressure (each visit or at least q 2 yrs if BP > 120/80), Lipid profile(q 5 yrs), Clinical Breast Exam (q 3 yrs), Pap Test (yearly)

30-39 years
BMI, Blood pressure (as above), Lipid profile(q 5 yrs), Clinical Breast Exam(q 3 yrs), Pap Test( every 1-3 years, depends on type of test and past results)*

40-49 years
BMI, Blood pressure(as above), Lipid profile(q 5 yrs), Clinical Breast Exam(yearly), Mammography (q 1-2 years), Pap Test (q 1-3 years, depends on type of test and past results), Blood glucose test (every 3 years after age 45)**

50+ Years
BMI, Blood pressure(as above), Lipid profile(q 5 yrs), Clinical Breast Exam and Mammography (yearly), Pap Test (q 1-3 years, depends on type of test and past results), Blood glucose test (every 3 years after age 45) Prostate Specific Antigen Test and Digital Rectal Exam (yearly)**
          *Source: American Cancer Society
          **Source: CDC

Sleep
Sleep is essential for health and wellbeing. Chronic sleep loss can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system's power. You get 1 point/d for every 7-8 hours of sleep. You can earn up to 31 points per month.

Blood Pressure
High blood pressure isn't called the silent killer for no reason. Blood pressure that is not well managed can lead to heart attack and stroke. You can accumulate 25 points for each blood pressure taken up to 2 times per month for a total of 50 points per month.

Potential Prizes:
Pen..............................350 points
Stress ball/Flex band............550 points
Insulated water bottle/lunch bag.650 points
T-shirt..........................900 points

Download Tracking Record Form