We’re so glad you’ve made the commitment to participate in the 2021 Step To It: Movement 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 6-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
- The deadline to register a team for the challenge is Sunday, October 3.
- Teams may consist of 3-10 participants. Select a captain for your team.
- Step To It will officially begin Monday, October 4, and end Sunday, November 14.
- Record step totals daily, Monday – Sunday. Add up daily totals to obtain your weekly total.
- Individuals will submit a total weekly step count no later than the following Monday (see the timeline below).
- Individual step counts submitted by the weekly deadline will be counted toward the team average.
- Step counts submitted after the weekly deadline will not be recorded. Hold your team members accountable for submitting step counts on time!
- 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 the conversion guidelines below.
- Weekly raffles for prizes for participants taking at least 10,000 steps per week.
- Four grand prize winner categories:
- Student Team winner (highest average step total per team)
- Faculty/Staff Team winner (highest average step total per team)
- Student Individual winner (highest overall step total)
- Faculty/Staff Individual winner (highest overall step total)
- Each grand prize winner will recieve the all new Beats Studio Buds: True Wireless Noise Cancelling Earphones.
|Week||Submit Weekly Totals by:|
|Week 1: October 4 – 10||Tuesday, October 12|
|Week 2: October 11 – 17||Tuesday, October 19|
|Week 3: October 18 – 24||Tuesday, October 26|
|Week 4: October 25 – October 31||Tuesday, November 2|
|Week 5: November 1 – November 7||Tuesday, November 9|
|Week 6: November 8 – November 14||Tuesday, November 16|
Team Step Tracking
To help make tracking your team’s daily/weekly steps, we’ve created this spreadsheet for your use.
The document will open as view-only. Be sure to enter the File menu and choose “Make a Copy.” Once you rename your spreadsheet, you’ll be free to make any adjustments as needed.Download Team Tracker
Convert your activity into steps.
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 the one(s) most similar to it 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.
|Activity||Steps Per Minute|
|Circuit Training, general||180|
|Elliptical Trainer, ARC Trainer||235|
|Judo, Jiu Jitsu, Karate, Tae Kwon Do, Kickboxing||260|
|Stair Climbing, Machine||250|
|Vacuuming, Scrubbing Floors, Washing the Car||130|
|High Intensity Interval Training (H.I.I.T)||250|
|Activity||Steps Per Minute|
|Swimming with moderate/vigorous effort||250|
|Ice Skating, leisurely||130|
Getting 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 4. 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.
- See more tips in the “Helpful Resources” section below.
For any questions or concerns related to the Step To It: Movement Challenge, contact us at firstname.lastname@example.org