Poor diet, smoking, and lack of exercise can increase the risk for all sorts of health issues. But prolonged sitting is also linked to poor health because it can compromise your metabolic health. So take a break, get up, and stand and stretch at least three times a day for five days this week to earn 200 points. Take a few minutes twice a day to stand and stretch. Pay special attention to the body parts we overuse during the work day like your neck, shoulders, upper back, lower back, fingers, and wrists. You don’t have to trade your chair time for vigorous workouts. Instead, stand more often. Set a timer for every half hour, reminding you to get up and stretch—just one to three minutes will boost metabolism, increase energy, and improve posture. That’s not to mention increasing your odds for a long, healthy life. (Source: Cleveland Clinic, U.S. National Library of Medicine, American Association of Family Practitioners, Centers for Disease Control)

Did you know? Some experts call it “sitting disease”—and many Americans are battling it, given that we spend an average of 7.7 hours a day sitting. If you sit most of the day, your risk of heart attack is about the same as if you smoke.

Reduced risk of heart disease and stroke, improved blood pressure, enhanced mental well-being, and reduced stress. These are just a few reasons walking is one of the best ways to improve your health. Walk 7,000 steps this week to earn 200 points and walk toward a better you. (Hint: 2,000 steps is about 1 mile.)

You don’t have to be a gym enthusiast or marathoner to work physical activity into your day. Use this week to start building a foundation for better health. Aim for at least 1,000 steps a day. Do it all at once, or sneak in 5 or 10 minutes here and there. And don’t let the number intimidate you—all you need is a good pair of shoes, so lace up and get moving!

Did you know?

Walking boosts creative inspiration. Stanford researchers examined creativity levels of people while they walked versus while they sat. A person's creative output increased by an average of 60 percent when walking.

(Journal of Experimental Psychology)

Resources

• MapMyWalk —Find walking routes or create your own

Everyone knows vegetables are good for you—eating more can reduce your health risks and help manage body weight. But only 13% of us eat the recommended amount. Use this week to explore and find vegetables you love. Eat three different vegetables a day for five days this week and earn 200 points.

Keep in mind that this doesn’t require a salad at every meal. Here are some tips to eat more:

· Have cut-up veggies for a snack.

· Sneak extra veggies into your sandwiches, omelets, and pasta dishes.

· Use a variety of greens—like kale, collard greens, and spinach—in smoothies.

And if you can, buy locally grown produce. Locally grown produce is fresher and picked when it's just right—which means it not only tastes better, but it's also more nutritious. So grab a bag or basket, and make a trek to your local farmer's market.

Did you know?

· The Washington State vegetable is the Walla Walla sweet onion.

Resources

• Explore what vegetables are in season with Washington Grown Vegetable Seasonality Chart.
• Find a local farmer’s market .
• Determine how many vegetables you need to eat, use the Healthy Eating Planner.
• Find and support your local Community-Supported Agriculture (CSA ).