Step To It Movement Challenge

Step to It

We’re so glad you’ve made the commitment to participate in the 2020 Step To It 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

Program Overview

  • The deadline to register a team for the challenge is Friday, September 25. 
  • Teams may consist of 3-10 participants. Select a captain for your team.
  • Step To It will officially begin Monday, September 28, and end Sunday, November 8.

Program Guidelines

  • 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!
  • 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 the conversion guidelines below.

Program Schedule

Week Submit Weekly Totals by:
Week 1: September 28 – October 4 Monday, October 5
Week 2: October 5 – 11 Monday, October 12
Week 3: October 12 – 18 Monday, October 19
Week 4: October 19 – 25 Monday, October 26
Week 5: October 26 – November 1 Monday, November 2
Week 6: November 2 – November 8 Monday, November 9
Submit Your Steps

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

Conversion Guide

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.

Indoor Activities

Activity Steps Per Minute
Circuit Training, general 180
Indoor Cycling 250
Elliptical Trainer, ARC Trainer 235
Judo, Jiu Jitsu, Karate, Tae Kwon Do, Kickboxing 260
Pilates 120
Rowing 220
Stair Climbing, Machine 250
Yoga,Stretching 90
Tai Chi 115
Weight Lifting 115
Water Aerobics 140
Vacuuming, Scrubbing Floors, Washing the Car 130
Rock Climbing 240
ZUMBA® 180
High Intensity Interval Training (H.I.I.T) 250
Racquetball/Handball 210

Outdoor Activities

Activity Steps Per Minute
Gardening 160
In-line skating/Rollerblading 170
Canoeing/Kayaking, leisurely 100
Swimming with moderate/vigorous effort 250
Treading Water 100
Ice Skating, leisurely 130
Cross-Country Skiing 275
Downhill Skiing 205
Snowboarding 220
Rock Climbing 240
Cross-Country Skiing 275
Bicycling, Liesurely 120
Bicycling, Moderately 240
Bicycling, Vigorous 350

Helpful Resources


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.

Contact Us

Any questions or concerns related to the Step To It Movement Challenge, can be directed to:

ThriveWell

 wellrec-wellnessoutreach@ncsu.edu


Helpful Resources

Starting a Walking Program

Step Up Your Walking Routine

Cold Weather Fitness Tips

Tips to Perfect Your Walking Form

Physical Activity Guidelines for Adults