The goal of the Walk-Off Challenge is to help you form the habit of exercising on a daily basis.
There are endless benefits to walking as described below in the Resources: Tips & Tricks section. We aim to improve the health of the Gilman staff and faculty through this friendly competition that increase daily physical activity both during the six weeks and, hopefully, thereafter. We encourage those with disabilities to participate as well. If you need any accommodations please let us know before the competition.
Step one: Form a team
The first step is to form a team of five Gilman faculty or staff members.
Teams will be working together for 6 weeks to accumulate steps. Each should designate one team advisor. Team members should talk to their advisors about health/exercise topics or any issues they encounter during the competition. Advisors may also help to organize group walks and keep the teams moving!
Step two: register your team
Register your team with the Business Office. Each team will designate a team advisor who will be in charge of team affairs (remind members to log steps, encourage participation in group walks, contact person for team).
Step three: record your steps
Simply put on your activity tracker/pedometer in the morning, wear all day, and record the number of steps from the pedometer before you go to bed! See a list of acceptable devices. The number that registers on the pedometer at the end of the day is the number that counts!
Every team member will record their steps in the team's spreadsheet by Monday at 12 p.m. for steps from the previous week. Team spreadsheets will be posted here as teams are added.
Acceptable devices include:
Steps taken while walking (and jogging/running) are counted every day, seven days a week, for six weeks. If you require accommodations, please contact Ashley Day for information.
There will be NO conversion of other activities to step equivalents from estimation tables or equations.
Step four: meet weekly goals, win prizes
Everyone who meets or exceeds the weekly steps goal will be entered into a drawing for awesome prizes. Prizes will be awarded each week.
Prizes for the weekly drawings include: massage and facial gift certificates, a Kayak excursion package, gift baskets of nutritious snacks from Hungry Harvest, gift baskets of premium bath products, and much more!
The weekly goals per team member are as follows:
Week 1: 30,000 steps
Week 2: 40,000 steps
Week 3: 50,000 steps
Week 4: 55,000 steps
Week 5: 60,000 steps
Week 6: 70,000 steps*
*Fun Fact: 70,000 steps per week meets the recommendation of at least 10,000 steps per day!
The Golden Shoe
The team with the highest total steps at the end of the competition is the winner! Make sure to enter all team member steps each week.
- Individual with the greatest number of steps
- Individual with the greatest percent improvement from Week 1 to 6
- Favorite Team Name
- Best Team Logo or Photo
The winning team earns the Golden Shoe trophy, which will be displayed in the winner's department (along with bragging rights for the next year).
- Remember to log your DAILY steps!
- Getting Started: Focus on the Basics
- Major Benefits of Walking and Fitness
- Tips and Tricks
- Physical Activity Recommendations
- More Information
Write (or type) your steps down!! You can use:
- your calendar
- your google calendar
- a notebook (a physical activity log)
- a personal steps spreadsheet
- a notes page in your smartphone
- Phone apps such as MyFitnessPal (FREE download!) to log your steps (pedometer apps are not recommended!)
Reminder! Logging daily steps is important so you may enter your weekly total into the team spreadsheet!
Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.
Benefits of daily walking include
- Lowering your risk of:
- Heart disease
- Type 2 diabetes
- High blood pressure
- Adverse blood lipid profile
- Metabolic syndrome
- Colon and breast cancers
- Stress relief, positive mood booster
- Prevention of weight gain
- Weight loss when combined with diet
- Improved cardiac-respiratory and muscular fitness
- Prevention of falls
- Reduced depression
- Better cognitive function
- JUST 30 minutes of walking 5 days out of the week will equal 150 minutes- meeting the American Physical Activity Guidelines. You can break this down into smaller walks throughout the day!
- Don't use the elevator, use the the stairs!
- Take time during work to get up and stretch and walk around.
- Don't park in the parking lot closest to your office. Park further away so you get a longer walk.
- Walk a document over to another office or building instead of driving
- Take an after dinner walk with friends and or family
- Instead of meeting in an office, walk around campus as you talk
- Set an alarm as a reminder to walk for so much time during the day
- Walk to destinations like the beach, farmers market, or a hike
- Take at least one extra lap around the store before checking out
Walking Steps Estimates:1 mile = 2100 average steps.
1 block = 200 average steps
10 minutes of walking = 1200 steps on average
Adults (aged 18–64)
- Adults should do 2 hours and 30 minutes (150 minutes) A WEEK of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
- Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
- Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week
Older Adults (aged 65 and older)
- Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.
For all individuals, some activity is better than none.Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not usually need to consult with a health care provider about physical activity. However, if you do have questions about the safety of exercise, we do recommend inquiring with your physician before starting in physical activity routine.
Check out these web resources for more information:
- American College of Sports Medicine Public Access to Articles: http://www.acsm.org/access-public-information
- Center for Disease Control's take on walking: http://www.cdc.gov/vitalsigns/walking/
- American Heart Association's Walking Article: http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/American-Heart-Association-Guidelines_UCM_307976_Article.jsp
- Chose My Plate.gov Physical Activity Recommendations: http://www.choosemyplate.gov/physical-activity.html
- Chose My Plate's 10 Healthy Eating Tips: http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html
- CDC's Nutrition for Everyone: http://www.cdc.gov/nutrition/everyone/index.html