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rowhb@umd.edu

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3x10 Summer Physical Activity Challenge graphic

Program Description

The 3x10 Activity Challenge is a commitment to incorporating at least 30-minutes of physical activity into your day at least 3 days per week. The challenge is designed to encourage participants to be intentional about moving more!

Physical activity is defined as any body movement produced by skeletal muscles that requires energy expenditure beyond that which is required of your body at rest. Examples of physical activity include:

  • Movement that increases your core body temperature (makes you break a sweat), causes labored breathing and/or increase your heart rate.
  • Walking, running, dancing, swimming, gardening and yoga are all examples of physical activity.
  • Physical activity does not always have to happen in a gym.

How to Participate

The 3x10 Summer Physical Activity challenge is open to all UMD faculty, staff, and graduate students. Faculty/staff do not have to work on the College Park campus to participate.

You may engage in physical activity anywhere, anytime, any day of the week. A minimum total of 20-minutes of activity must be accumulated with a goal of 30. This can happen consecutively or in 3, 10-minute intervals, at least 3-days each week. Challenge yourself and your colleagues to find ways to be more intentional about moving more throughout the work day. This could include having a walking meeting, using ½ your lunch break to workout or climbing the stairs instead of taking the elevator.

To participate in the 3x10 Activity Challenge log your daily time spent engaging in physical activity and the type of activity using a form sent to you weekly. All participants successfully logging a minimum of 720 minutes (30-minutes, 3 days per week) will be entered into a grand prize drawing.

To register, follow the steps in the 2017 Registration box on the right.

Prizes

Refer someone to participate/complete the challenge and receive an additional prize entry into the grand prize drawing.

  • 480 minutes—Certificate of Completion
  • 720 minutes—Entered in drawing for a FitBit Charge 2

How to Get the Most Out of the Challenge

  • Encourage a campus colleague or co-worker to participate. Engage in physical activity with a buddy increases accountability toward personal fitness goals. All participants referring someone to participate in/ complete the challenge will receive an additional entry into the grand prize drawings.
  • Join the Facebook community group and follow along for daily wellness and fitness tips.

Official Rules

  • Participants must be currently employed UMD faculty, staff, or graduate students.
  • Participants must register for the program by filling out the online registration form between May 30 and June 9.
  • The 3x10 Summer Physical Activity Challenge begins from June 12 to August 4.
  • Participants must read, sign, and submit the 3x10 Summer Physical Activity Challenge Informed Consent Statement to be fully registered. The Informed Consent can be downloaded from the 2017 Registration box on the right, then sent via fax (301-226-4455), e-mail (rowhb@umd.edu), or campus mail (1115 Eppley Recreation Center) to the program coordinator, Bre Rowh.
  • Participants may engage in physical activity anywhere, anytime, any day of the week. A total of 30-minutes of activity must be accumulated; this can happen consecutively or in 3, 10-minute intervals, at least 3-days each week.
  • To participate in the 3x10 Activity Challenge log your daily time spent engaging in physical activity and the type of activity on a weekly form submitted online (via Wufoo). All participants successfully logging a minimum of 720 minutes (30-minutes, 3 days per week) will be entered into a grand prize drawing.
  • Questions and requests for rule exceptions must be presented to the program coordinator, Bre Rowh at rowhb@umd.edu.

Health & Safety

  • Participation in RecWell activities, including the use of facilities and equipment, is completely voluntary. There are risks and hazards, minor and serious, associated with participation in fitness activities. Participants voluntarily assume all responsibility and risk of loss, damage, illness, and/or injury to person or property associated with the participation in the 3x10 Summer Physical Activity Challenge.
  • Participants are advised to check with a medical professional before starting any exercise program.
  • Participants are encouraged to dress appropriately and drink water before, during, and after exercise.