CUIMC Emergency Department: Healthy Lifestyle Challenge 2020

HLC Logo
The Healthy Lifestyle Challenge (HLC) is a worksite wellness program developed by the Office of Work/Life that encourages Columbia University employees to make positive changes, which can lead to a healthier lifestyle.

Challenge Overview

  • This Healthy Lifestyle Challenge (HLC) is from Monday, October 19, 2020 to Sunday, November 15, 2020.
  • Each week, participants will be challenged to adopt and maintain a new healthy lifestyle behavior.  Weekly challenges run from Monday to Sunday. 
  • Teams of 4-5 participants from CUIMC Emergency Department will compete to earn points for healthy behaviors. 
  • Participants will track their progress with the Healthy Lifestyle Challenge Daily Log and submit scores to their Team Captains weekly.  
  • See the weekly challenges below.  Please note, challenges are cumulative.

Prizes will be awarded to all members of the winning team(s).  The highest scoring individuals by role (e.g.: resident, admin, attending) will be entered in a raffle to win a premium prize.

  • Use the Healthy Lifestyle Challenge Daily Log to keep track of your daily points.
    • Give yourself 1 point for each wellness activity you complete each day.  Points for the week are "Lifestyle Points"
    • "Weekly Bonus Points": You will earn a point in the weekly bonus point box for each wellness activity you complete the full week.  
    • For example, in week 3, if you complete TAKE 10 and MOVE 30 every day of the week, but not EAT 5, then you will get 2 extra bonus points.
  • Following each challenge week, weekly activity points are due to your team captain by Monday at 12 PM.  Team captains are to report team scores to Daniela Elazari ([email protected]) by 10 AM on Tuesday.

Healthy Lifestyle FAQs

What are the team captains’ responsibilities?  They need to collect and report weekly scores, and encourage participation. 

How many people can be on a team?  You need a minimum of 4 people to form a team. There is a maximum of 5 on a team.

What if the other team in my department has more people on it?  Not to worry, we will average the scores based on the number of people on your team.

What if a team member quits?   If they quit within the first week, before team points have been reported, you can take them off your team roster.  After that, they will still count as a team member when you average total points.  Use the support of the team to encourage them to continue.

What if I am traveling or on vacation?  Continue the good health behaviors as they can be done anywhere.  Report your points to your team captain as soon as possible but no later than the Monday of the following week.

Who checks my accuracy?  No one, we trust you to accurately report your healthy activity.  

How will I know what’s going on throughout the challenge? You will hear from us at least twice a week to keep you on track:

  • At the start of the challenge week: You will receive an email every Monday with details, information, and resources for that week. 
  • Mid-Week Scoreboard: You will receive an email on Wednesday or Thursday with the scoreboard for the previous challenge week.

Where do I direct my questions?  Check first with your team captain. If they cannot answer, feel free to e-mail Daniela Elazari, Director of Well-Being at [email protected]. 
 

What is considered exercise? According to the Department of Health and Human Services, adults should aim to exercise at a moderate-intensity level for at least 150 minutes per week (with a goal of achieving 50-70% maximum heart rate). Or aim to increase heart rate with vigorous-intensity exercise for 75 minutes per week (with a goal of 70-85% maximum heart rate). To find out how to calculate your heart rate, check out the CDC’s guide.  

Do I need to change clothes and sweat for 30 minutes? No, movements such as vacuuming, walking to the train or post office, yard work, etc. all count!

Does the 30 minutes need to be continuous?  No, exercise can be accumulated throughout the day in bouts of 10 or 15 minutes at a time.

What constitutes eating 5?  In general, 1 cup of fruit or ½ cup of dried fruit can be considered 1 cup from the fruit group. And 1 cup of raw or cooked vegetables or 2 cups of raw leafy greens can be considered 1 cup from the vegetable group. Aim for 2 pieces of fruit and 3 cups of vegetables, or simply make half your plate fruits and vegetables.

Do I need to eat 5 fruits and 5 vegetables each day?  No, it is combination of the two that add up to 5.  
 

What counts for relaxation?  Perform a relaxation technique such as deep breathing, meditation, journaling, reading, listening to soothing music, or sipping your favorite tea while disconnecting from your phone and television.  You can also try activities such as self-massage, stretching, breathing techniques, meditation, or aromatherapy.

Does zoning out while watching TV count as relaxation? No.  We encourage you to unplug during your 10 minutes of relaxation unless you need an electronic device to perform the exercise- e.g.: listening to music or using a mindfulness meditation mobile app.

How much is 64 ounces? Consuming 64 ounces of water is approximately eight- 8-ounce glasses of water.

Does drinking soda, coffee, juice, or sports drinks, or alcoholic beverages count? No.