MOVE 4 LIFE awards you one point for every ten-minute block of moderate physical activity completed every day. You set a personal activity goal based on the number of points you feel can be achieved over the course of the program. Your point goal should be challenging, realistic, achievable, and based on a self-assessment of your current physical activity level.

Your program is designed to run for 8 weeks. Remember, you get one point for every ten-minute block of moderate physical activity completed. Here are some examples of MOVE 4 LIFE’S All Gain, No Pain activities:

Aerobics (Light) Bicycling Bird watching Chopping wood Hiking Ice skating Jogging Jumping rope Lifting weights (Light)

Playing frisbee Playing golf Playing with the kids Playing volleyball Pushing a lawn mower Pushing a stroller Raking leaves Rollerblading Salsa dancing

Shooting hoops Shoveling snow Skiing Stair climbing Stretching Swimming Swing dancing Walking Washing a car by hand Working in the garden

There are many more physical activities. What counts for a point is that you perform the activity for at least 10 minutes. Ideally, you total 30 or more minutes most days of the week.