Wolf Walks Challenge

Wolf Walks Challenge 2019

We’re so glad you’ve made the commitment to participate in the 2019 Wolf Walks 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 8-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

  • Deadline to register a team for Wolf Walks is Friday, February 1, 2019 at 5:00 p.m. Teams may consist of 6-10 participants. If your team has less than 6 participants, we will work to combine teams during the Captain’s Luncheon on Tuesday, February 5 from 12-1 p.m. Teams within departments are encouraged.
  • Wolf Walks will begin on Monday, February 11 and continue through Sunday, April 7
Week Submit Weekly Step Total By
February 11- February 17 February 18
February 18 – February 24 February 25
February 25 – March 3 March 4
March 4 – March 10 March 11
March 11 – March 17 March 18
March 18 – March 24 March 25
March 25 – March 31 April 1
April 1 – April 7 April 8


  • Record step totals daily, Monday-Sunday. Add up daily totals to obtain your weekly total.
  • Individuals will submit total weekly step count no later than the following Tuesday (see timeline below).
    Submit your weekly step count.
  • Individual step counts submitted by the weekly deadline will be counted toward 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 conversion guidelines below.

Please direct all questions to:
Katie Belusa
Coordinator, Wellness Programs
P: (919) 513-2834

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.

Conversion Chart

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, please contact the program coordinator to find a proper conversion number.

PLEASE NOTE: Conversions are estimates; your actual steps may vary.

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


Sample Walking Playlist