Wolf Walks Challenge

Register Your Team Today

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 Wolf Walks is Friday, February 12, 2021, at 5:00 p.m. Teams may consist of 3-10 participants. If your team has less than 3 participants, we will work to combine teams.
  • Wolf Walks will begin on Monday, February 15 and continue through Sunday, March 28.

Program Guidelines

  • Record step totals daily, Monday – Sunday. Add up daily totals to obtain your weekly total.
  • Individuals will submit weekly step counts no later than the following Monday (see dates 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.
  • End of program prizes will be awarded to:
    • Team winner (highest average step total per participant)
    • Individual winners (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.
Week Submit Weekly Step Total By
February 15 – February 21 February 22
February 22 – February 28 March 1
March 1 – March 7 March 8
March 8 – March 14 March 15
March 15 – March 21 March 22
March 22 – March 28 March 29

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, count the beats during 15 seconds of a song and multiply that number by four (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.

Conversion Guidelines

Convert 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

Please direct all questions to:

wellrec-wellnessoutreach@ncsu.edu


Helpful Resources