Family 3-Point Competition Description
This family competition is an easy, fun, and rewarding wellness program, designed to encourage healthy eating and extra activity.
Did you know that many experts agree that it takes 21 days to start a new habit? That is why it is recommended that the length of this program is for at least 21 days, if not longer. A 1-month tracking sheet is available at this link. To make the competition longer, simply print extra sheets.
Studies show that parents have a powerful influence over their children. If children see their parents eating fruits and vegetables, and engaging in physical activity and enjoying it, they are more likely to eat healthy and stay active throughout their life.
What you need to get started
1. One pedometer for each family member
A pedometer is a small device you attach to the waistband of your pants to count how many steps you take. Typically 1 mile equals 2000 steps for the average person. However, you could always go to a track and walk 1 mile to see exactly how many steps you take in 1 mile. It is recommended for good health that you take approximately 10,000 steps/day. You can purchase a pedometer for a relatively low cost (sometimes under $5) at discount and national department, drug, and sporting goods stores.
2. Family meeting
You will need to sit down as a family to explain the program, negotiate point values for healthy behaviors or exercise, and make a list of rewards.
3. Family 3-Point Competition logs
Print one sheet of the log for each family member, or more sheets if you want the competition to last longer than 1 month.
4. Family 3-Point Competition rules
Have your family agree upon the point and reward rules. Keep a copy of the agreed-upon points and rules in an agreed-upon place.
5. A start date and tracking process
Set a start date as a family and have all members track their own points. You can obtain points three ways each day!
1—activity points (no limit)
2—healthy eating points (limit of 5 points/day)
3—special activity points (limit of 5 points/day)
The goal is to get the most points. No two families are identical, which is why you can negotiate as a family what actions count as healthy eating points and special activity points.
Office of Employee Assistance, Florida International University. 21 days: how to change a habit. Available at: http://www.fiu.edu/~oea/InsightsFall2004/online_library/articles/
daily%20activities%20to%20help%20change%20habits.htm. Accessed August 13, 2009.
Weight-control Information Network. Helping your overweight child. Available at: http://win.niddk.nih.gov/publications/over_child.htm. Accessed August 13, 2009.
Submitted by Shawna Gornick-Ilagan, MS, RD, CWPC
Review Date 8/09