8-WEEK WALKING CHALLENGE

Size: px

Start display at page:

Download "8-WEEK WALKING CHALLENGE"

Maximillian Robbins
5 years ago
Views:

1 8-WEEK WALKING CHALLENGE

8-Week Walking Challenge Ready, Set, Get Fit!

your miles to see if your team can walk the

By the end of the program you will have a

Take team pictures as you go and send to your

Inclusivity statement: This challenge pertains

2 8-Week Walking Challenge Ready, Set, Get Fit! Walk together or individually, and keep track of your miles to see if your team can walk the 1,000 miles in 8 weeks! By the end of the program you will have a healthy habit that will last a lifetime! Take team pictures as you go and send to your Team Captain. Inclusivity statement: This challenge pertains to any adaptive physical activity. Join a team and calculate your miles and keep moving! Registration Deadline:, March 26, P.M.

3 8-Week Walking Challenge Guidelines: Register your team of five members (faculty and staff only) Name a team captain someone who can help motivate your team! Each member will receive a step/mile log sheet, Jaguar flashdrive, Jaguar pencil, and a Jaguar Strong-Get Fit cap (while supplies last). The first two teams to submit completed forms will each receive a Jaguar zumba towel! Submit the team registration form in this packet to Human Resources Log your steps at the end of each day Submit your weekly log to the team captain Team captain must submit to Human Resources a walking log sheet for the accumulated group miles at the end of every week for eight weeks Challenge Start Date: March 26, 2018 Challenge End Date: May 20, 2018 Goal: Team goal is to walk 1,000 miles or 2,000,000 steps in 8 weeks! The team with the highest miles completed will win First Prize and the team with the second highest miles completed will win Second Prize. First Prize: Each member of the winning team will receive an Apple Watch Sport Series 3 with GPS (No Cellular) (38mm aluminum case). Second Prize: Each member of the winning team will receive $125 value toward an athletic shoe of their choice: Nike, Adidas, New Balance, Brooks, or Asics PLUS.

4 Group leaders: 1. Submit the registration form with each member s information, team name and attach a waiver signed per each member of the team 2. Provide a walking log to each member of your team, each individual must record their steps recorded on their pedometer or other step tracking gadget. 3. Team captain must certify (right column on the walking log) the total steps match the steps recorded on the pedometer. 4. At the end of every week you must collect your team s accumulated step/miles, and send the update to Human Resources at Francy.Leal@tamusa.edu to track team s progress. 5. At the end of the eighth week, send the completed team walking log and team pictures to Francy.Leal@tamusa.edu or at Human Resources, Modular Building 107, behind the Central Academic Building. Useful Tips: Set yourself up for success! Set a designated time to walk: It is easier when exercise becomes a habit. Wear the right shoes: Consider purchasing walking shoes from a store that caters to athletes and can assist in proper accommodations; then keep your shoes at work. Head and skin protection: Hats protect from the sun, wind and the cold. Wear daily sunscreen, even on overcast days. Prepare for bad weather: Have a plan B for days when it is too hot, wet or cold to walk outdoors. Walk with proper form! Walking with proper form is very important. Use good posture. Stand up straight as if you are trying to make yourself look taller. Walk with your chin up and your shoulders slightly back. Let the heel of your foot touch the ground first; then roll your weight forward. Walk with your toes pointed forward. Swing your arms naturally as you walk.

5 Step Conversions Increasing frequency and duration of physical activity for improved health is the ultimate goal of a walking program. Some walking program participants may find distances (miles) covered to be fun and motivating. For distance-based walking programs where people track progress to a destination, we recommend using an average of 2,000 steps per mile for simplicity. However, some people prefer a more accurate way to determine distances and or a way to count other non-walking physical activities. In these cases, the charts below may be helpful. Steps-to-Distance Conversion Chart Below is an estimated steps-to-distance conversion. While distance varies for each individual depending on stride length, this chart uses an average 32 stride length. STEPS MILES KM STEPS MILES KM a Source: 10-K-A-Day Walking Incentives Pedometer Tips, Los Alamos National Laboratory Wellness Center, Accessed March 15, 2004.

6 2 Activity Conversions If you are adding up steps and miles to better health, include a variety of activities in addition to walking. Below is a conversion chart from Shape Up Across Colorado based on Dr. Gunnar Borg s perceived exertion (RPE) scales. The intensity of the activity is key to determining into which category it will fall. Lifestyle/Light Physical Activity: 30 minutes = 1 mile baseball, canoeing, croquet, yard work, fishing, golf (with cart), gymnastics, table tennis (ping-pong), volleyball (recreational), gardening, housework Moderate Intensity Physical Activity: 15 minutes = 1 mile aerobic dancing, badminton, bowling, bicycling (leisure), calisthenics, canoeing (for speed), football, golf (no cart), hiking, horseback riding (general), jogging, rollerblading, skating (recreational), downhill skiing, tennis, walking (normal pace) Vigorous Intensity Physical Activity: 15 minutes = 2 miles aerobic exercise, basketball, bicycling (racing), circuit weight training, hiking (40 lb pack), horseback riding (galloping, jumping), ice/field hockey, rope skipping, racquet/paddle/handball, cross-country running, cross- country skiing, shoveling snow, speed skating, snowshoeing, soccer, squash, volleyball (power), walking (race), wheelchair (1 mile = 3 miles walking), stationary bicycle, stair stepping, chopping wood Note: You can find many different ways to convert physical activities to steps. What is important is to find one conversion method and focus on the increase over time. Source: Shape Up Across Colorado Activity Chart, 3/29/04. WIN the Rockies is a community-based research, intervention and outreach project to improve health of residents in Idaho, Montana and Wyoming. Supported by award through IFAFS (Initiative for Future Agriculture and Food Systems) Competitive Grants Program/USDA. The University of Wyoming and the United States Department of Agriculture cooperate. The University is an equal opportunity/affirmative action institution WIN Steps Wellness IN the Rockies Dept 3354, 1000 E. University Ave University of Wyoming Laramie, WY 82071

7 Walking Log Individual Name: Team Name: Week 1 Steps Walked Distance (Miles) Team Captain Review Week 2 Steps Walked Distance (Miles) Team Captain Review Week 3 Steps Walked Distance (Miles) Team Captain Review Week 4 Steps Walked Distance (Miles) Team Captain Review Week 5 Steps Walked Distance (Miles) Team Captain Review Total

8 Week 6 Steps Walked Distance (Miles) Team Captain Review Week 7 Steps Walked Distance (Miles) Team Captain Review Week 8 Steps Walked Distance (Miles) Team Captain Review Total

9 Team Walking Log Team Name: Team Members: 3/26-4/1 Week 1 Steps Walked Distance (Miles) Notes 4/2-4/8 Week 2 Steps Walked Distance (Miles) Notes 4/9-4/15 Week 3 Steps Walked Distance (Miles) Notes 4/16-4/22 Week 4 Steps Walked Distance (Miles) Notes 4/23-4/29 Week 5 Steps Walked Distance (Miles) Notes 4/30-5/6 Week 6 Steps Walked Distance (Miles) Notes 5/7-5/13 Week 7 Steps Walked Distance (Miles) Notes 5/14-5/20 Week 8 Steps Walked Distance (Miles) Notes Notes TOTALS Notes

10 8-Week Walking Challenge Team Registration Form Team Name: Team Members: Team Leader: Team Leaders are responsible for sharing the information below with all members of your team. Thank You! The 8-Week Walking Challenge is a voluntary physical activity for the purpose of personal fitness. All participants should seek medical approval from their health care professional if experiencing any of the following: Have any chronic health problems such as heart disease or diabetes Have pains in my heart and/or chest area, feel dizzy or have spells of severe dizziness Have a bone or joint condition, like arthritis, that might be made worse by an exercise program Have been told by a doctor that I have high blood pressure Have any physical conditions or problems that might require special attention in an exercise program Am a male over 45 or female over 50 and not accustomed to vigorous exercise Complete one Registration Form per team and each team member must complete a Waiver Form. All forms must be returned to Human Resources located in Modular Building 107 behind CAB.

W C S D. on the MOVE

W C S D. on the MOVE W C S D on the MOVE WCSD on the Move How it works: A team or individual steps/mileage competition Get a free pedometer and Quickstep log book Walk 10,000 steps per day for a minimum of 40 days out of 56