Brandeis On The Move

Healthy You

 

Brandeis On The Move Spring 2015

Begins Monday, March 2nd through Sunday, April 26th  REGISTER NOW

Brandeis On The Move is sponsored by the Office of Human Resources as part of the university’s Healthy You wellness program.  It is an 8 week points based team-fitness challenge designed to encourage exercise, health and fitness at Brandeis University.  Each team member will receive a Brandeis On The Move t-shirt and prizes will be awarded. 

What’s Involved:

Brandeis On The Move will start Monday, March 2, 2015 and run till Sunday, April 26, 2015.  Teams are composed of four employees (eligible participants are faculty, postdocs and staff).  Each team will select a catchy name and a Team Captain (someone who will motivate the team to exercise and submit teams total points each week).  At the end of each week, all participants should record the minutes they spent on their activities and submit those to their team captains.  Team Captains will submit their team totals to vquinn@brandeis.edu, using the Brandeis on the Move Weekly Log.  If you need assistance finding a team, Human Resources will attempt to match you with other employees who are looking to participate.

If you have any job that includes a form of exercise (fitness trainer, fitness instructor, athletics etc.), this time will not be point eligible and cannot be included as physical activity.

Team Members:

Each team member must register online and will be asked to provide their name, department, email, team name, select a t-shirt size and agree to a waiver.  Once registered, each team member will be responsible for logging their individual points based on the exercise they are involved in and submitting their individual points to their Team Captain each week.  To download a weekly point log click here.

Team Captains:

Each Monday, team captains are responsible for submitting their team total points earned by completing and submitting the Brandeis on the Move points log to vquinn@brandeis.edu.  Team points submitted on or before Monday’s at 3pm will be posted to the Brandies University Website during the competition.

 

Join us for a kick celebration where Human Resources staff will be available to discuss details of the competition and answer any questions team members may have.  There will be a wellness demonstration as well, more details to follow.

                                                Date: Monday, March 2nd

                                                Time: Noon – 1pm

                                                Location: Hassenfeld Conference Center, Sherman Hall

 

Earning Points:

There are 3 tiers of exercises; Level 1 exercises earn 1 point for every 20 minutes, Level 2 earn 2 points, and Level 3 earn 3 points. Level 1 exercises include activities such as bowling, fishing, playing catch, Wii games, and walking slowly. Level 2 exercises include aerobics, basketball, kayaking, skating, and tennis. Level 3 exercises included biking, boxing, hockey, running, skiing and swimming.

Level Exercise

Minutes

Points

Level 1

20

1

Level 2

20

2

Level 3

20

3

All exercise can be counted towards this program.

Level 1 Exercises

Archery

Fishing

Shuffleboard, lawn bowling

Bicycling, very light effort

Football or baseball, playing catch

Snowmobiling

Billiards

Frisbee

Surfing, body or board

Bowling

Golf, miniature or driving range

Volleyball, noncompetitive

Canoeing, rowing, light effort

Golf, using power cart

Walking, 2.0 mph, slow pace

Croquet

Horseback riding, walking

Walking, 3.0 mph, mod. pace, walking dog

Dancing, ballroom, slow

Mowing lawn, riding mower

Walking, carrying infant or 15-lb load

Darts, wall or lawn

Pushing or pulling stroller with child

Water volleyball

Diving, springboard or platform

Sailing, boat/board, windsurfing

Weight lifting, light or moderate effort

Wii games

Example:

Activity

Minutes

Points

Bowling

60

3

Frisbee

20

1

Weight lifting, light or moderate effort

50

2.5

 

Level 2 Exercises

Aerobics

Health club exercise, general

Skiing, cross-country, slow or light effort

Backpacking

Hiking, cross country

Skiing, downhill

Badminton

Horseback riding, general

Skiing, snow, general

Basketball, nongame

Horseback riding, trotting

Skiing, water

Basketball, officiating

Hunting, general

Skin diving, scuba diving, general

Bicycling, <10mph, leisure

Jogging, general

Sledding, tobogganing, bobsledding, luge

Bicycling, 10-11.9mph, light effort

Kayaking

Snorkeling

Bicycling, stationary, moderate effort

Kickball

Soccer, casual, general

Boxing, punching bag

Moto-cross

Softball or baseball, fast or slow pitch

Broomball

Moving furniture, household

Stair-treadmill ergometer, general

Calisthenics, light/moderate effort

Moving household items, carrying boxes

Stretching, hatha yoga

Canoeing, on camping trip

Mowing lawn, general

Sweeping garage, sidewalk

Canoeing, rowing, moderate effort

Paddleboat

Swimming, leisurely, general

Coaching: football, soccer, basketball, etc.

Painting, papering, plastering, scraping

Swimming, treading water, moderate effort

Construction, outside, remodeling

Race walking

Tai chi

Cricket (batting, bowling)

Racquetball, casual, general

Tennis, general

Curling

Raking lawn

Unicycling

Dancing, aerobic, ballet or modern, twist

Rowing, stationary, moderate effort

Volleyball, competitive, in gymnasium

Dancing, ballroom, fast

Sailing, in competition

Walk/run-playing with child(ren)-moderate

Dancing, general

Shoveling snow, by hand

Walk/run-playing with child(ren)-vigorous

Fencing

Skateboarding

Walking, 3.5 mph, uphill

Gardening, general

Skating, ice, general

Walking, 4.0 mph, very brisk pace

Golf, carrying clubs

Skating, roller

Water aerobics, water calisthenics

Gymnastics, general

Ski jumping (climb up carrying skis)

Weight lifting (toning)

Hacky sack

Ski-mobiling, water

Whitewater rafting, kayaking, or canoeing

Wii Fit

Example:

Activity

Minutes

Points

Dancing

20

2

Tennis

60

6

Shoveling snow

35

3.5

Level 3 Exercises

Basketball, game

Football, touch, flag, general

Running, cross country

Bicycling, >20mph, racing

Handball, general

Running, on a track, team practice

Bicycling, 12-13.9mph, moderate effort

Hockey, field

Running, stairs, up

Bicycling, 14-15.9mph, vigorous effort

Hockey, ice

Skating, ice, speed, competitive

Bicycling, 16-19mph, very fast, racing

Horse racing, galloping

Ski machine, general

Bicycling, BMX or mountain

Jai alai

Skiing, cross-country, moderate effort

Bicycling, stationary, very vigorous effort

Judo, karate, kick boxing, tae kwan do

Skiing, cross-country, uphill, maximum effort

Bicycling, stationary, vigorous effort

Lacrosse

Skiing, downhill, vigorous effort, racing

Bootcamp

Moving household items, boxes, upstairs

Snow shoeing

Boxing, in ring, general

Polo

snow shoveling by hand

Boxing, sparring

Racquetball, competitive

Squash or soccer

Calisthenics (pushups, sit-ups), vigorous effort

Rock climbing, ascending rock

Swimming

Canoeing, rowing, >6 mph, vigorous effort

Rock climbing

Tennis, singles

Canoeing, rowing

Rapelling

Volleyball, beach

Carrying heavy loads, such as bricks

Rope Jumping

Walking, upstairs

Circuit training, general

Rowing

Water polo

Crewing

Rugby

Weight lifting, body building (intense )

Football, competitive

Running

Zumba

Example:

Activity

Minutes

Points

Running

60

9

Skiing, downhill, vigorous effort, racing

20

3

Rock climbing

50

7.5