Step to It Walking Challenge
We’re so glad you’ve made the commitment to participate in the 2017 STEP TO IT Walking Challenge. Did you know that walking has the lowest dropout rate compared to other forms of physical activity? Walking is one of the simplest, positive behavior changes you can make to impact your health. We encourage you to get moving, motivate your teammates, and continue on this journey through this six-week program and beyond.
In as little as 30-minutes per day, walking and moderate physical activity can provide:
- Reduced risk of coronary heart disease, America’s leading cause of death.
- Improved blood pressure and blood sugar levels.
- Improved blood lipid profiles.
- Weight maintenance and lowered risk of obesity.
- Increased mental and emotional well-being.
- Reduced risk for osteoporosis.
- Reduced risk for certain cancers.
- Reduced risk for Type 2 diabetes.
- Deadline to register a team for the challenge is Friday, October 6 at 5:00 p.m.
- Teams may consist of two to 10 participants. Select a captain for your team.
- STEP TO IT Walking Challenge will begin on Monday, October 9 and continue through Sunday, November 19.
- Record step totals daily, Monday through Sunday. Add up daily totals to obtain your weekly total.
- Individuals will submit total weekly step count no later than the following Monday (see timeline below).
- Individual step counts submitted by the weekly deadline will be counted toward team average.
- Step counts submitted after the weekly deadline will not be recorded. Hold your team members accountable for submitting step counts on time.
- Weekly raffles for prizes for participants taking at least 10,000 steps per week.
- End of program prize will be awarded to:
- Team winner (highest average step total per team)
- Individual winner (highest overall step total)
- If you are participating in physical activity that is not registered by your pedometer or activity tracker (e.g., swimming, cycling, elliptical trainer) please follow conversion guidelines below.
|Week||Submit Weekly Step Total By|
|Monday, October 9 – Sunday, October 15||Monday, October 16|
|Monday, October 16 – Sunday, October 22||Monday, October 23|
|Monday, October 23 – Sunday, October 29||Monday, October 30|
|Monday, October 30 – Sunday, November 5||Monday, November 6|
|Monday, November 6 – Sunday, November 12||Monday, November 13|
|Monday, November 13 – Sunday, November 19||Monday, November 20|
Use this chart to convert activities that are not easily measured by a pedometer. Multiply the number of minutes you participated in the activity by the number indicated below. For example: If you cycle for 10 minutes, record that you have taken 1,500 steps (10 minutes x 150 steps per minute). Be sure you are not wearing your pedometer if you engage in any of these activities.
If your activity is not listed below, find one(s) most similar to your activity on the list and estimate the activity’s step value.
PLEASE NOTE: Conversions are estimates. Your actual steps may vary. All values represent steps per minute.
|Activty||Steps Per Minute|
|Tae Know Do||290|
|Activty||Steps Per Minute|
|Swimming (moderate/vigorous effort)||174|
|Swimming (treading water)||49|
|Ice Skating (leisurely)||84|
Get More out of Your Walk
- Walk briskly and with a purpose.
- Set goals for yourself to achieve each day or each week.
- Incorporate hills or incline into your walk to burn extra calories and work different muscles.
- Walk to the beat. Research shows that music improves mood and motivation to exercise. Aim for music that is at least 120 beats per minute. To calculate beats per minute, simply count the beats during 15 seconds of a song and multiply that number by four. Just be sure to keep volume low if walking outside so you can hear traffic.
- If you’re walking outside, change up your route periodically to avoid boredom. Local parks and Greenway trails are also great options.
Move Well – Wolfpack Wellness
Starting a Walking Program
Step Up Your Walking Routine
Cold Weather Fitness Guide
Tips For Perfecting Your Walking Form
Physical Activity Guidelines for Adults
Sample Walking Playlist
Wolfpack Wellness Power Lunch Series
The Wolfpack Wellness Power Lunch Series is designed to promote health and well-being. Employees will have the opportunity to learn about various wellness topics, network and enjoy a healthy lunch. The sessions will be held monthly on the second Wednesday from 12:30 – 1:30 p.m. Seats are limited, register now to reserve your spot at the next session.
Fall 2017 Schedule
|Wednesday, December 13||Treat Yourself: The Importance of Self-Care||Talley Student Union, Room 3285||Register Now|
|The Price is Right: Stretching the Dollar.||Thursday, November 16||7:00 -9:00 p.m.||Carmichael Recreation Center Playzone||Register Now|
Final Survival Week
Monday, December 4 – Friday, December 8
|Monday, December 4||Relaxation Station||4:00 – 7:00 p.m.||Carmichael Recreation Center Playzone|
|Monday, December 4||Late Night Breakfast||9:00 – 11:00 p.m.||Talley Student Union, One Earth Lounge|
|Tuesday, December 5||Restoriative Yoga and Aromatherapy||7:00 – 8:00 p.m.||Carmichael Recreation Center Studio A|
|Tuesday, December 5||Night Owl||9:00 – 11:00 p.m.||Fountain Dining Hall|
|Tuesday, December 5||Whine and Design||7:30 – 9:30 p.m.||Talley Student Union, Mountains Ballroom|
|Wednesday, December 6||Talley Wellness Takeover: Aromatherapy||12:00 – 3:00 p.m.||Talley Student Union|
|Talley Wellness Takeover: DIY Sugar Cookie Mix Jars||12:00 – 3:00 p.m.||Talley Student Union|
|Talley Wellness Takeover: Pop-up Stress Relief||12:00 – 3:00 p.m.||Talley Student Union|
|Talley Wellness Takeover: Make your own Stress Balls||12:00 – 3:00 p.m.||Talley Student Union|
|Talley Wellness Takeover: Stressful Stretching||12:00 – 3:00 p.m.||Talley Student Union|
|Wednesday, December 6||Stressbusters: Pet a pooch||5:30 – 7:30 p.m.||Witherspoon, Room 201|
|Thursday, December 7||Restorative Yoga and Aromatherapy||7:00 – 8:00 p.m.||Carmichael Recreation Center, Studio B/C|
|Friday, December 8||Relaxation Station||1:00 – 4:00 p.m.||Talley Student Union, Room 3222|