# Earn Points for a Healthier Life!

## Daily Points

Members may earn points by tracking our 10+ tenets of health:

sleep,fruits & veggies,screentime,physical activity,sodas & sugary drinks,tobacco exposure, and alsomultivitamins,quizzes,tasks,water intake, andweight loss. Points are used by clients and groups to hold monthly Point Challenges, and/or allow members to spend points on gift cards and other rewards in monthly drawings.

### (9) Hours of Sleep

.5 points for 7 hours of sleep, 1 point for 8 hours, 1.25 points for 9 hours, and 1.5 points for 10 hours of sleep

### (5) Fruits & Vegetables

1 point for each fruit, veggie, or nut tracked.Maximum of (10) points per day for all fruits & veggies tracked, plus 0.5 bonus per color (if more than 3 colors), and a maximum of (2) points per day for all nuts tracked.

### (2) Hours of Recreational Screentime

.25 points for 4 hours of screen time, .5 points for 3 hours, 1 point for 2 hours, 1.25 points for 1 hour, and 1.5 points for 0 hours of screen time

### (1) Hour or more of Physical Activity

Maximum of (20) points per day for all combined exercises tracked.New Points for Exercises 08/26/2015

**Activity, Sport, & Play Points**

Backpacking 1 point per (20) minutes

Badminton 1 point per (30) minutes

Baseball/Softball 1 point per (30) minutes

Basketball 1 point per (20) minutes

Boxing 1 point per (10) minutes

Burpees 1 point per (1) minute, 1 point per (10) reps

Canoeing/Kayaking 1 point per (15) minutes

Crossfit 1 point per (15) minutes

Dancing 1 point per (20) minutes

Disc Golf 1 point per (30) minutes

Fencing 1 point per (20) minutes

Football 1 point per (20) minutes

Frisbee/Ultimate 1 point per (30) minutes

Gardening 1 point per (30) minutes

Golf 1 point per (30) minutes

Gymnastics 1 point per (15) minutes

Hiking 1 point per (30) minutes

Hockey (Roller/Ice) 1 point per (15) minutes

Horseback riding 1 point per (30) minutes

Housework 1 point per (30) minutes

Kayaking 1 point per (20) minutes

Kickball 1 point per (30) minutes

Lacrosse 1 point per (15) minutes

Martial Arts 1 point per (15) minutes

Massage Therapy 1 point per (20) minutes

Mountain Biking 1 point per (15) minutes

Paddle Boarding 1 point per (20) minutes

Paintball 1 point per (30) minutes

Pilates 1 point per (25) minutes

Racquetball 1 point per (20) minutes

Rock Climbing 1 point per (10) minutes

Rollerblading 1 point per (20) minutes

Rugby 1 point per (15) minutes

Sailing 1 point per (20) minutes

Scuba Diving 1 point per (20) minutes

Skateboarding 1 point per (20) minutes

Skiing (Water/Snow) 1 point per (20) minutes

Snorkeling 1 point per (30) minutes

Soccer 1 point per (20) minutes

Softball 1 point per (30) minutes

Spinning 1 point per (15) minutes

Squash 1 point per (30) minutes

Strength training 1 point per (10) minutes

Stretching 1 point per (30) minutes

Surfing 1 point per (20) minutes

Swimming 1 point per (8) minutes

Table Tennis 1 point per (30) minutes

Tennis 1 point per (20) minutes

Volleyball/Wallyball 1 point per (20) minutes

Water Aerobics 1 point per (15) minutes

Water Polo 1 point per (15) minutes

White Water Rafting 1 point per (20) minutes

Wrestling 1 point per (15) minutes

Yard Work 1 point per (30) minutes

Yoga 1 point per (30) minutes

Zumba 1 point per (20) minutes

(Other) 1 point per (30) minutes

### Cardiovascular

Stationary Exercise Equipment

Biking 1 point per (15) minutes

Elliptical 1 point per (15) minutes

Rowing 1 point per (5) minutes

Stepmill 1 point per (10) minutes

Treadmill 1 point per (20) minutes

Upper-Arm Ergometer 1 point per (15) minutes

Group Fitness

Boot Camp 1 point per (15) minutes

Cardio 1 point per (15) minutes

Cycling (Group) 1 point per (15) minutes

Dance 1 point per (15) minutes

Mind/Body 1 point per (15) minutes

Outdoor 1 point per (15) minutes

General

Circuit Training 1 point per (20) minutes

Cycling 1 point per (15) minutes

Running 1 point per (10) minutes

Stairclimbing/Stadium 1 point per (15) minutes

Tai Chi 1 point per (20) minutes

Walking 1 point per (30) minutes

### Hiit

Jump rope 1 point per (1) minute

Jumping jacks 1 point per (1) minute, or 1 point per (50) reps

Planking 1 point per (1) minute

Sprints 1 point per (5) minutes

Tabata 1 point per (5) minutes

### Resistance Training

Bench Press 1 point per (2) minutes, or 1 point per (15) reps

Clean & Jerk 1 point per (2) minutes, or 1 point per (10) reps

Core Exercises 1 point per (2) minutes

Dead Lifts 1 point per (2) minutes, or 1 point per (10) reps

Lunges 1 point per (2) minutes, or 1 point per (20) reps

Pull Ups 1 point per (1) minutes, or 1 point per (5) reps

Push Ups 1 point per (2) minutes, or 1 point per (15) reps

Shoulder Press 1 point per (2) minutes, or 1 point per (15) reps

Situps 1 point per (2) minutes, or 1 point per (25) reps

Snatch 1 point per (2) minutes, or 1 point per (10) reps

Squats 1 point per (2) minutes, or 1 point per (25) reps

Other

Kettlebell: One-arm Swing 1 point per (2) minutes, or 1 point per (10) reps

Kettlebell: Overhead Swing 1 point per (2) minutes, or 1 point per (10) reps

Kettlebell: Renegade Rows 1 point per (2) minutes, or 1 point per (10) reps

Kettlebell: Two-arm Swing 1 point per (2) minutes, or 1 point per (10) reps

Weightlifting (each exercise) 1 point per (2) minutes, or 1 point per (10) reps

### (0) Sodas & Sugary Drinks

1 point for 0, and .5 for only 1 sodas or sugary drink

### (0) Tobacco Exposure

1 point for being Tobacco-FreeMembers who would like to be tobacco-free may now track their days being tobacco-free, and each day tracked provides one point. Members who do not use tobacco may take a pledge for being tobacco-free and automatically receive one point per day.

### Multivitamins

1 point for each multivitamin taken, and .25 points for each supplement, up to 4 supplements per day

### Water Intake

.25 points for each glass of water, up to 8 cups per day

### Walking Steps

5 points per 10,000 steps per day

### Weight Loss

5 points per each pound lost

## Extra Points

### Member Tasks

Group coordinators may create a series of weekly, monthly quarterly, yearly, and one-time customized "tasks" that members may check-off as having completed to earn between 0-25 points per task. If a member unchecks the task the points are removed from their account.

A task may be "Have you received a flu shot this year?". If the member had received a flu shot, then they could check off that particular task as having been completed, and receive a certain amount of points.

### Health Article Quizzes

Health articles are available for all members and visitors to read and learn more about living a healthier life. Members may click the "Take a Quiz" link displayed with each article and earn up to 5 extra points per article by answering three true/false questions correctly.

### Health Journal & Gratitude Journal Entries

Members will automatically receive (1) point for writing either a daily health or gratitude journal. One point per day maximum when writing in either journal. For extra points, members may post their health journal entries on their homepage, and other members from the same group may click on the "heart" as a like and give a point to the member for their journal entry.

## Administrative Bonus Points

Administrative bonus points ranging from 10 to 1000 points may be offered by admins to any employee for positive reviews, productivity, and recognition purposes.