Points: You can compete on your own, or in a team of 2,
3, or 4. Why teams? Exercising with a
partner or team will provide extra motivation, sustain accountability, and will
also give you a greater probability of winning a prize!
Steps per day Activity Level
<5,000 Sedentary
5,000 – 7,000 Low Active
7,500 – 9,999 Somewhat Active
10,000 – 12,500 Active
>12,500 Highly Active
*Developed by C Tudor-Locke and DR Bassett Jr (2004)
Increasing your steps:
For most people, increasing your average daily steps each week by 500 per day is a reasonable goal. For example, if you are currently averaging about 5,000 steps a day, your goal for the first week would be 5,500 steps. For week two, your goal would be 6,000 steps each day and so on. Your ultimate goal over time would be to reach 10,000 steps a day (or more!). You may not be able to achieve 10K-A-Day within the 4-week challenge, but we encourage you to continue the progression! Taken from http://www.thewalkingsite.com/10000steps.html
* 2,000 steps = 1 Mile
* 10K/Day = 5 Miles
COUNTING STEPS FOR OTHER ACTIVITIES
Don’t forget: You can reach your step goals in other ways. With the following step conversion chart, you can calculate the number of steps equivalent to other activities you might take part in.
How to calculate:
Simply, multiply the numbers of steps indicated next to the activity by the number of minutes you spent on the activity. For example, stacking firewood equals 2,670 steps (89 steps x 30 minutes).
- Individuals: WALK (or exercise and convert minutes into steps), and complete and submit weekly step log.
- Teams: WALK (or exercise and convert minutes into steps), and each team member needs to independently complete the weekly step log.
- Each week there is an advanced physical wellness goal. Achieving these will slowing work you up achieve the U.S. Department of Health and Human Services 2008 Physical Activity Guidelines for Americans.
- There is also a multi-dimensional goal to help you achieve balance of overall wellness.
Steps per day Activity Level
<5,000 Sedentary
5,000 – 7,000 Low Active
7,500 – 9,999 Somewhat Active
10,000 – 12,500 Active
>12,500 Highly Active
*Developed by C Tudor-Locke and DR Bassett Jr (2004)
Increasing your steps:
For most people, increasing your average daily steps each week by 500 per day is a reasonable goal. For example, if you are currently averaging about 5,000 steps a day, your goal for the first week would be 5,500 steps. For week two, your goal would be 6,000 steps each day and so on. Your ultimate goal over time would be to reach 10,000 steps a day (or more!). You may not be able to achieve 10K-A-Day within the 4-week challenge, but we encourage you to continue the progression! Taken from http://www.thewalkingsite.com/10000steps.html
* 2,000 steps = 1 Mile
* 10K/Day = 5 Miles
COUNTING STEPS FOR OTHER ACTIVITIES
Don’t forget: You can reach your step goals in other ways. With the following step conversion chart, you can calculate the number of steps equivalent to other activities you might take part in.
How to calculate:
Simply, multiply the numbers of steps indicated next to the activity by the number of minutes you spent on the activity. For example, stacking firewood equals 2,670 steps (89 steps x 30 minutes).