Earning points on Wellness Hub

Why it’s important to hit 100 activity points a week?

In Wellness Hub, you are encouraged to hit 100 activity points per week which is equivalent to 150 minutes of moderate-intensity activity or 90 minutes of vigorous-intensity activity. This level of physical activity is recommended by the World Health Organization for adults as it significantly reduces mortality risk.

There are different types of activities based on intensity:

• Light: walking, leisure cycling, or swimming

• Moderate: jogging, fast cycling or swimming, strength workouts

• Vigorous: HIIT, padel tennis, football, running

The same activity may differ in intensity for different people based on their physical condition. Intensity is measured with the heart rate during the exercise:

• If the heart is at 60-69% of one's maximum heart rate - it's a light workout

• If the heart is at 70-79% of one's maximum heart rate - it's a moderate workout

• If the heart is at 80+% of one's maximum heart rate - it's a vigorous workout

Maximum heart rate (MHR) is calculated as "220 - your age". If you're 30 years old, your maximum heart rate is 220 - 30 = 190 beats per minute.

How to earn points

You can earn activity points by walking or working out

Points	0	10	20	35
Steps	<5000	5,000	7,500	12,500
Light activity	< 30 min	30 min
Moderate activity	< 30 min		30 min	60 min
Vigorous activity	< 30 min			30 min

All activities have a minimum threshold you should cross to earn points: 5,000 for steps and 30 minutes for activities. That's because doing 500 steps or 10 minutes of workout is simply not enough to get any health benefits.

Maximum daily points are limited to 35. This means you should exercise for at least 3 days a week to hit your weekly goal. This rule promotes consistency (more active days) versus intensity (1 or 2 really hard workouts a week).

On a daily basis, you earn activity points either for steps OR for workouts – whatever activity has a higher amount of points for a particular day.

How to track activity

• If you want to track steps, then all you need is your mobile device. All modern devices can track your steps automatically. Just take it with you while walking.

• If you want to track workouts, you have to use a fitness band or smartwatch to be able to measure duration and heart rate. Make sure you start a workout on your fitness band or smartwatch in order to track it and sync with Wellness Hub.