HWS: Recreation

HWS Recreation

HWS Daily Physical Activity Tracker Program

Numerous research studies show that physical activity positively influences our overall quality of life. However, approximately only 26% of adults both men and women 18 years of age and older are meeting physical activity guidelines.

The HWS Daily Physical Activity Tracker Program is aimed to help the HWS community meet the recommended weekly amount of physical activity. HWS Recreation Department will keep track of participants - students, faculty and staff - information, send out individual and universal program updates, and provide feedback on ways participants can progress and stay active.

If you are looking for more guidance on how to get started set up a consultation with Judy Wentzel emailing wentzel@hws.edu.

Progression Tiers

These tiers serve as a guide to help participants develop their physical fitness levels and establish healthy lifestyle behaviors.

Tier 1
- Met recommended weekly amount of physical activity for 8 weeks
- Accrued a total of 300 additional healthy behavior points
- Promoted the HWS Rec Daily Physical Activity Tracker Program to 3 to 5 HWS students or co-workers
Tier 2
- Met recommended weekly amount of physical activity for 12 weeks
- Met progression goals suggested by HWS Rec Staff
- Accrued a total of 600 additional healthy behavior points
- Promoted the HWS Rec Daily Activity Tracker Program to 8 to 10 HWS students or co-workers
Tier 3
- Met recommended weekly amount of physical activity for 16 weeks
- Met progression goals suggested by HWS Rec Staff
- Accrued a total of 1,200 additional healthy behavior points
- Promoted the HWS Rec Daily Activity Tracker Program to 15 HWS students or co-workers

Participants do not lose their additional healthy behavior points after completing a tier. "If you want to lift yourself up, lift someone else;" it is good to encourage and help others be active, participants must refer the program to NEW members of the HWS Community for each tier.

Weekly Physical Activity Guidelines

1. At least 150 minutes (2 hours & 30 minutes) a week of moderate-intensity aerobic PA

2. 75 minutes (1 hour & 15 minutes) a week of vigorous-intensity aerobic PA

3. An equivalent combination of moderate and vigorous intensity aerobic activity as well as muscle strength training activities 2 or more days a week

Below are resources to help you meet these physical activity guidelines and determine intensity levels performed.

Adding Physical Activity to Your Life
Activity Planner
Plan Your Week

HWS Recreation Daily Tracker Form
Name:
Date:
Select daily activity or activities performed:	Walking Running or Jogging Biking Rowing Water Activity: Hiking Rock Climbing Horseback Riding Cardio Machine: Strength Training/Lifting Weights HIIT (High Intensity Interval Training) Workout Videos or Fitness Classes: Jump Rope Yoga/Pilates Martial Arts/Tai Chi Sporting Activity: Yardwork: Household Chores: Other:
Duration of activity or activities performed (i.e. 20 minutes, 1 hour, etc.):
Miles/Steps (if applicable):
Level of Intensity:	Moderate Moderate & Vigorous Vigorous
Additional Healthy Behaviors:	Consumed 64 oz of water (1 pt.) Consumed appropriate daily calorie intake (4 pt.) (determine how many calories you should be consuming each day) 7 to 9 hours of sleep (2 pt.) Completed at least 5-minute meditation or mindfulness activity (3 pt.): Completed a book, read a research article, watched a webinar, or listened to a podcast related to physical well-being (5 pt.):
Today I referred the HWS Rec Physical Activity Tracker Program to a student or co-worker:	Full Name: HWS Email:
Questions for HWS Rec: