How to Earn Points - Move More Focus Area

You can earn points when you Move More. Follow this link for a PDF version of how you can earn points in the Move More focus area.

Get Moving for 30 minutes

Increasing your level of physical activity can help increase your energy, general health and wellbeing, and decrease
the risk of developing many serious illnesses, such as type 2 diabetes, heart disease and some types of cancer.

Adults need at least 30 minutes of moderate-intensity activity a day, 5 or more days per week. Think of movement as an opportunity, not an inconvenience. Get your 30 minutes using some of these tips:

If you're at a desk most days:

Keep a pair of walking shoes socks and an umbrella at work or in your car (if you drive to work). By having them nearby, you can take more opportunities to be active when you have the chance.
Consider walking or biking for all or part of your commute.
Park your car a few blocks from work or get off the bus or train a stop sooner and walk.
Take the stairs instead of the elevator whenever you can. (See below for more information taking the stairs)
Walk up the escalator instead of standing still.
Walk the longer way around the floor to the photocopier, printer, fax machine, break room and bathroom.
Enjoy a walk during your lunch break or team up with a friend to walk after work.
Walk to your co-workers desk instead of e-mailing or calling them.
If you go out to eat for lunch, walk to the restaurant instead of driving.
Use the employee Activity Center during lunch or before or after work

When you're at home:

Walk while you're talking on a cordless or cellular phone.
If you have a fixed phone then do an activity such as gentle squats while talking.
Off to the shops? Leave the car - walk or bike instead and take the kids or the dog with you.
Do some gentle stretches or sit-ups while watching TV.
Use TV commercial breaks as a chance to do some household chores like washing dishes or folding clothes.
Do some energetic house-cleaning, gardening or odd jobs on the weekend.
Wash the car by hand.
Park the car further away at the supermarket and use a basket instead of a cart.
Visit your local library for exercise DVDs or videos, music CDs and other resources, such as healthy recipe books.
Look for local community activities such as walking groups in your area.

Other ideas:

Take a walk or run – walking maps of many King County communities are available to help you explore
Go for a bike ride – use your own or use one of the Blue Bikes available at Marymoor Park, and use the King County bicycle guide to plan your route
Take a hike – check out some of King County’s trails
Join a gym – For gyms that offer discounted membership fees to King County employees, check out the Gym Discount Program

Take the Stairs

Taking the stairs is an efficient calorie-burning activity, on par with trail hiking or a vigorous weight training workout. Just two minutes of stair climbing (that's a couple of flights) five or six times a day for eight weeks (just two weeks longer than the Challenge) will:

Increase your heart-lung fitness by almost 20%, upping your odds of a longer, better life.
Reduce bad LDL cholesterol by 8% and raise good HDL by about that much, lowering your risk of a heart attack, stroke, and even wrinkles (all are increased by LDL).

Take a 10 Minute Stretch Break

Tension can take a toll on backs, shoulders, and jaws. A quick stretch break can relieve physical and mental stress. Check these sites for gentle moves that can be done anywhere you need a stretch: www.lib.msu.edu/ergomsu/stretch.htm

Trade a non-physical social activity for one that involves physical activity

Here are some other ideas to help you get active:

Replace a Sunday drive with a Sunday family bike ride.
Meet friends for dancing instead of dinner.
Swap movie night for an evening walk.
Take a fitness break instead of a cigarette or coffee break.

Want more information?

For information on Moving More visit:

The important thing is to include physical activity as a regular part of your life. Try new things, challenge yourself and set goals. If you aren’t currently doing a lot of physical activity, start small. If you’re already active, try something new, or introduce a friend to your favorite activity.

Questions? Contact us: livewellchallenge@kingcounty.gov or call 206-263-7333.

Links to non- county organizations found at this site are provided solely as a service to our users. These links do not constitute an endorsement of these organizations or their programs by King County, and none should be inferred. King County is not responsible for the content of the individual organization Web pages found at these links.

Focus on Employees Benefits and Retirement Healthy Incentives HRI Toolkit Flu Shot Program Live Well Challenge Eat Smart Weight Watchers At Work Move More Activity Center Gym Discount Program Quit Tobacco Stress Less Prescriptions - Choose Generics Healthy Workplace Funding Initiative Managers My EAP My Transportation Focus on Employees E-mail us or contact us at: 516 Third Ave. Seattle, WA 98104	KING COUNTY HOME \| NEWS \| SERVICES \| DIRECTORY \| CONTACT Focus on Employees News and information for King County employees and their families You're in: Focus on Employees print How to Earn Points - Move More Focus Area You can earn points when you Move More. Follow this link for a PDF version of how you can earn points in the Move More focus area. Get Moving for 30 minutes Increasing your level of physical activity can help increase your energy, general health and wellbeing, and decrease the risk of developing many serious illnesses, such as type 2 diabetes, heart disease and some types of cancer. Adults need at least 30 minutes of moderate-intensity activity a day, 5 or more days per week. Think of movement as an opportunity, not an inconvenience. Get your 30 minutes using some of these tips: If you're at a desk most days: Keep a pair of walking shoes socks and an umbrella at work or in your car (if you drive to work). By having them nearby, you can take more opportunities to be active when you have the chance. Consider walking or biking for all or part of your commute. Park your car a few blocks from work or get off the bus or train a stop sooner and walk. Take the stairs instead of the elevator whenever you can. (See below for more information taking the stairs) Walk up the escalator instead of standing still. Walk the longer way around the floor to the photocopier, printer, fax machine, break room and bathroom. Enjoy a walk during your lunch break or team up with a friend to walk after work. Walk to your co-workers desk instead of e-mailing or calling them. If you go out to eat for lunch, walk to the restaurant instead of driving. Use the employee Activity Center during lunch or before or after work When you're at home: Walk while you're talking on a cordless or cellular phone. If you have a fixed phone then do an activity such as gentle squats while talking. Off to the shops? Leave the car - walk or bike instead and take the kids or the dog with you. Do some gentle stretches or sit-ups while watching TV. Use TV commercial breaks as a chance to do some household chores like washing dishes or folding clothes. Do some energetic house-cleaning, gardening or odd jobs on the weekend. Wash the car by hand. Park the car further away at the supermarket and use a basket instead of a cart. Visit your local library for exercise DVDs or videos, music CDs and other resources, such as healthy recipe books. Look for local community activities such as walking groups in your area. Other ideas: Take a walk or run – walking maps of many King County communities are available to help you explore Go for a bike ride – use your own or use one of the Blue Bikes available at Marymoor Park, and use the King County bicycle guide to plan your route Take a hike – check out some of King County’s trails Join a gym – For gyms that offer discounted membership fees to King County employees, check out the Gym Discount Program Take the Stairs Taking the stairs is an efficient calorie-burning activity, on par with trail hiking or a vigorous weight training workout. Just two minutes of stair climbing (that's a couple of flights) five or six times a day for eight weeks (just two weeks longer than the Challenge) will: Increase your heart-lung fitness by almost 20%, upping your odds of a longer, better life. Reduce bad LDL cholesterol by 8% and raise good HDL by about that much, lowering your risk of a heart attack, stroke, and even wrinkles (all are increased by LDL). Take a 10 Minute Stretch Break Tension can take a toll on backs, shoulders, and jaws. A quick stretch break can relieve physical and mental stress. Check these sites for gentle moves that can be done anywhere you need a stretch: www.lib.msu.edu/ergomsu/stretch.htm Trade a non-physical social activity for one that involves physical activity Here are some other ideas to help you get active: Replace a Sunday drive with a Sunday family bike ride. Meet friends for dancing instead of dinner. Swap movie night for an evening walk. Take a fitness break instead of a cigarette or coffee break. Want more information? For information on Moving More visit: Focus on Employees, Move More Public Health, Physical Activity and Your Health The important thing is to include physical activity as a regular part of your life. Try new things, challenge yourself and set goals. If you aren’t currently doing a lot of physical activity, start small. If you’re already active, try something new, or introduce a friend to your favorite activity. Questions? Contact us: livewellchallenge@kingcounty.gov or call 206-263-7333. Links to non- county organizations found at this site are provided solely as a service to our users. These links do not constitute an endorsement of these organizations or their programs by King County, and none should be inferred. King County is not responsible for the content of the individual organization Web pages found at these links. Challenge Details Live Well Challenge Rules Calendars and Timelines Prizes and Awards How to Earn Points How to Set a Goal How to Track Points How to be a Team Captain Frequently Asked Questions Home Hanging at the gym with DNRP's Waist Busters II - Revenge of the Physical Fiscal
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	Updated: July 15, 2008