10,000 Steps
The Challenge**:
For those of you under age 60: Walk a minimum of 8,000 - 10,000 steps for at least 5 days/week.
For those of you 60 + years old: Walk minimum of 6,000 - 8,000 steps for at least days/week.
Earn 7 points each day you achieve your step goal for a total of 35 points (for 5 days).
**This challenge might be best to do towards the end of the challenge to give teammates the opportunity to work up towards the daily high-step count.
Why 10,000 steps?
There have been a lot of research done about the benefits of moving. In recent years the magical number of 10,000 steps a day has been touted. The Washington Post recently posted an article about the magical 10,000 steps called "Forget 10,000 steps. 7 Surprising Tips for Step Counters". The article quotes a study that combined 15 step-count studies and compiled all their data. In short, the article states that the real magic number of steps for people under the age of 60 was actually anywhere between 8,000 - 10,000 steps, and for those over the age of 60; 6,000 - 8,000 steps.
If you're already reaching 10,000 steps a day and trying to lose weight, you may want to set a higher goal for your self.
Starting Slow:
Depending on the people on your team, you might want to save this challenge for one of the final weeks of the challenge to allow team members to work up to this number of steps. The average American only walks 3,000 - 4,000 steps/day. Jumping right into a goal of walking 10,000 steps can be daunting and difficult. It is recommended to find your baseline average steps/day first and add 500 steps/week.
Tracking Steps:
There are several options to track your steps.
For those of you under age 60: Walk a minimum of 8,000 - 10,000 steps for at least 5 days/week.
For those of you 60 + years old: Walk minimum of 6,000 - 8,000 steps for at least days/week.
Earn 7 points each day you achieve your step goal for a total of 35 points (for 5 days).
**This challenge might be best to do towards the end of the challenge to give teammates the opportunity to work up towards the daily high-step count.
Why 10,000 steps?
There have been a lot of research done about the benefits of moving. In recent years the magical number of 10,000 steps a day has been touted. The Washington Post recently posted an article about the magical 10,000 steps called "Forget 10,000 steps. 7 Surprising Tips for Step Counters". The article quotes a study that combined 15 step-count studies and compiled all their data. In short, the article states that the real magic number of steps for people under the age of 60 was actually anywhere between 8,000 - 10,000 steps, and for those over the age of 60; 6,000 - 8,000 steps.
If you're already reaching 10,000 steps a day and trying to lose weight, you may want to set a higher goal for your self.
Starting Slow:
Depending on the people on your team, you might want to save this challenge for one of the final weeks of the challenge to allow team members to work up to this number of steps. The average American only walks 3,000 - 4,000 steps/day. Jumping right into a goal of walking 10,000 steps can be daunting and difficult. It is recommended to find your baseline average steps/day first and add 500 steps/week.
Tracking Steps:
There are several options to track your steps.
- Keep your phone with you all day. Most smart phones track your movement for you. For Android users, you can refer to this article to find out how to see your daily steps. iPhone users can refer to this article.
- Many of you may have an Apple Watch or Fitbit that tracks your steps for you
- 10,000 steps equals around 5 miles for most people. If you don't have a tracker, try walking 4-5 miles/day for <60 years old, or 3-5 miles/day for those 60+ years old.