PHYSICAL EXERCISE POINTS
8 points required per week for monthly drawing eligibility |
| Activity | Duration | Points | | Activity | Duration | Points | | Activity | Duration | Points |
| AEROBIC EXERCISE | | | | GARDENING | | | | RACQUETBALL | | |
| Moderate Intensity | 30 min | 2 pts | | Moderate Intensity | 30 min | 2 pts | | Moderate Intensity | 30 min | 2 pts |
| High Intensity | 30 min | 3 pts | | High Intensity | 30 min | 3 pts | | High Intensity | 30 min | 3 pts |
| BASEBALL/SOFTBALL | 1 game | 2 pts | | GOLF (walking) | 9 holes | 2 pts | | ROLLERBLADING | 30 min | 2 pts |
| BASKETBALL | 30 min | 2 pts | | HIKING | 30 min | 2 pts | | SHOVELING/RAKING/PUSH MOWING | 15 min | 2 pts |
| BIKING | | | | JOGGING/RUNNING | 30 min | 3 pts | | SWIMMING LAPS | 30 min | 4 pts |
| Moderate Intensity | 30 min | 2 pts | | JUMPING ROPE | 15 min | 2 pts | | TENNIS | 30 min | 2 pts |
| High Intensity | 30 min | 3 pts | | NORDIC TRACK/ELLIPTICAL | | | | VOLLEYBALL | 30 min | 2 pts |
| CALISTHENICS | 30 min | 2 pts | | Moderate Intensity | 30 min | 2 pts | | WALKING | | |
| CURVES | 30 min | 2 pts | | High Intensity | 30 min | 3 pts | | Moderate Intensity | 30 min | 2 pts |
| DANCING | 30 min | 2 pts | | WEIGHTLIFTING | 15 min | 1 pt | | High Intensity | 30 min | 3 pts |
| | | | | | | | | | | |
NUTRITION POINTS
16 points required per week for monthly drawing eligibility |
| Activity | | | | Points | | | | |
| Eat 5 fruits/vegetables per day | | | | 1 point per day | | | | |
| Drink 6- 8oz. glasses of water per day | | | 1 point per day | | | | |
| Limit caffeine beverages to 2 per day | | | 1 point per day | | | | |
| Do not add salt after cooking | | | | 1 point per day | | | | |
| No carbonated beverages for the day | | | 1 point per day | | | | |
| Bonus Points |
| Activity | | | | Points | | |
| SMOKE FREE MONTH | | | | 2 points per month | | |
| ALCOHOL FREE MONTH | | | | 2 points per month | | |
| ROUTINE PHYSICAL EXAM (limit one per year) | | 2 points per year | | Date & doctor name required |
| DENTAL EXAM (limit two per year) | | | 2 points per exam (4 points per year) | | Date & doctor name required |
| VISION EXAM (limit one per year) | | | 2 points per year | | Date & doctor name required |
| MAMMOGRAM (limit one per year) | | | 2 points per year | | Date & doctor name required |
| COLON & RECTAL SCREEN (limit one per year) | | 2 points per year | | Date & doctor name required |
| PROSTATE CANCER SCREEN (limit one per year) | | 2 points per year | | Date & doctor name required |
| MONTHLY BREAST OR TESTICULAR SELF EXAM | | 2 points per month | | |
| DONATE BLOOD (limit 6 times per year) | | | 2 points per donation (12 points per year) | | List dates |
| MONTHLY WEIGH-IN (w/ COMPANY NURSE) | | 2 points per month | | |
| PARTICIPATE IN CHARITY EVENTS (walks/runs etc.) | | 2 points per event | | List dates and Name of Events |
| PARTIC. IN CO. SPONSORED LUNCH & LEARN (4/year) | | 2 points per event (8 points per year) | | List dates |
| COMPLETE PERS WELLNESS PROFILE & LAB TESTS | | 2 points per year | | Demco Health Fair (5/1/2008) |
| VOLUNTEER TO HELP SOMEONE IN NEED | | 2 points per month | | | | |
| KEEP YOURSELF AND YOUR FAMILY BUCKLED UP | | 2 points per month | | | | |
| DAILY STRETCHING EXERCISES AT WORK | | 2 points per month | | | | |
| READ DAILY - DEVOTIONS, BOOK, NEWSPAPER | | 2 points per week | | | | |
Point System
