Healthy Arkansas | Worksite Wellness

Physical Activity Counts (PAC) Program

Physical Activity Counts (PAC) is a self-run program based on personal goal setting. It is designed to help participants increase their level of physical activity according to their own interests and lifestyles. Score sheets are used for recording daily physical activity. Co-workers can encourage each other or groups can hold friendly competitions for prizes or special recognition. The basic program is inexpensive and flexible and can be modified to fit a particular worksite.

Setting Up the Program
Before starting the program, there are some basic steps that should be implemented:

Get a sense of employee interest level. There are a variety of ways this can be accomplished, some more comprehensive and accurate than others. Meetings, informal conversation and surveys are examples of ways to get this information.
If the program is incentive-based and/or competitive between departments, some measure of achievement tracking will be needed. This will also serve to help participants monitor their progress toward reaching the goals they have set for themselves. For example:
- Points are earned for 30 minutes of approved daily physical activity.
- Using the honor system, participants record their points on the score sheet after each 30-minute physical activity session. Only one 30-minute session can be counted each day.
- Daily 30-minute sessions may be accomplished by doing all 30-minutes at once, two 15-minute or three 10-minute sessions.
- Participants turn in their score sheets regularly (e.g. weekly, monthly or quarterly). The sheets can be used as raffle tickets to win prizes. This can serve as a means of keeping people motivated to continue.
  - A minimum score, such as a cumulative average of three, 30-minute sessions weekly, could be established for raffle eligibility.
- Have things on hand to serve as prizes. This can be anything from T-shirts, pedometers or parking spaces to gift certificates, money or trips.
- Ask management to consider allowing participants extra time at lunch or break to walk.
- Establish a definition of acceptable physical activity (e.g. walking at brisk pace; jogging; use of treadmill, stationary bike, stairstepper; bike riding; activities that require vigorous, moderate or sustained effort – tennis, basketball, golf, gardening, raking leaves, washing the car, etc.).
- Determine the starting date of the program. If the program will not continue indefinitely, you’ll need to have an ending date also.

To Start the PAC Program
Display PAC Score sheets, and promotional and informational materials in an area typically used for employee news or announcements or for health, wellness or safety information. Allowing employees to get the score sheets from a bulletin board or other unmanned area eliminates the pressure of obligation and ensures that individuals at varying stages of change may “give it a try.”

Circulate an email or memo informing employees that program materials have been posted and inviting them to try the program. A flyer announcing the program could be included as a “stuffer” with paychecks, time sheets or other regular deliveries to employees.
Use organizational email, Intranet or newsletters to distribute health tips, healthy recipes and information about the program. Recognize individual successes and group achievement to maintain enthusiasm.
If resources are available, each participant might be given a t-shirt or some other tangible item that denotes the PAC Program. This can develop a sense of camaraderie and pride among those involved and entice others to participate.

Need More Info?
For more information on the PAC Physical Activity Program and on the Tompkins County, New York Worksite Wellness Program, go to the Internet site: http://www.tompkins-co.org/wellness/worksite/workwell/paprogram.html

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