For 1st day, set a benchmark for how much you walk day and the slowly start challenging yourself to walk more and more and this way you can start off
You have no time for physical activity; then time is not so far where you may have to make time for sickness later. At 10,000 Steps Challenge, we will encourage you and motivate you to be active every day. Stop making excuses and walk more and utilise time when at workplace or at home and start taking initiative to walk more and complete as many steps you can.
If you answered YES to any of the questions, then you are at the right place.
If you answered YES to any of the questions, then you are at the right place.
• Welcome to the 10,000 Steps a Day Challenge! We are happy to have you join this challenge. We look forward to the commitment to getting and staying active through making tiny adjustments to your daily activity level.
• Considering your current lifestyle, 10,000 steps may seem to be anslightly difficult goal or like something you achieve each day before lunch. Either way, you can do well to this challenge
• If you
• Can help decrease body weight, BMI, body fat percentage and waist circumference
• Increases muscular endurance
• Increases HDL (
• Reduces the risk of type 2 diabetes
• Improves cardiovascular fitness
• Reduces physical symptoms of anxiety associated with minor stress
• Improves sleep quality
• Is associated with better cognitive performance
For 1st day, set a benchmark for how much you walk day and the slowly start challenging yourself to walk more and more and this way you can start off
During week 1 of the challenge, we'll give a few tips and information for walking more during the day and ask you to move in with your own creative tips.
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For most people, walking 1km is on average 1,250 steps: • 4,000 steps = 3,1km. • 6,000 steps = 4.8km. • 8,000 steps = 6.4km. • 10,000 steps = 8km. If your goal is to walk 6,000 steps then measure out 4-5km on the map and go at it! Count anything extra that you take throughout the day as a bonus.
Preliminary pedometer indices for public health have established that: • Those who take 5,000 steps a day or less are considered sedentary and at a higher risk for obesity, disease, and early death. • Those who take 10,000 steps a day or more are considered active and typically have less body fat and better overall health. For some people, these numbers are ridiculously easy, and for others they might seem utterly impossible. That is why we have broken it up into 4 different categories to let you choose which one best suits you. Hopefully over time you will be able to repeat the challenge, slowly moving towards the desired 10,000 steps or more. • 4,000 steps a day (beginner – someone who lives a VERY sedentary lifestyle). • 6,000 steps a day (intermediate – someone who lives a moderately sedentary lifestyle). • 8,000 steps a day (advanced – someone who lives a moderately active lifestyle). • 10,000+ steps a day (elite – someone who lives an active lifestyle). Whichever category you choose, it should be a CHALLENGE. If you walk 6,000 steps in a day quite easily then you should be aiming for 8,000 or even 10,000. The Step Challenge is supposed to get you up and moving, beyond what you normally do in your daily life. You should be actively looking for ways to add in more movement and walking throughout your day such as going for walks at lunch, taking the stairs, parking in the back of the parking lot, walking the dog instead of watching TV, and so on. The takeaway at the end of the 21 days is you discover how enjoyable walking can be, how much better it can make you feel, and how easy it is to add more of it into your lifestyle in the simplest of ways. If you aren’t sure: Determine your current daily movement (track your steps for 7 days, add them up and then divide the total by 7 to get your daily average). Then, select the category that is closest to 2,000-3,000 steps above what you are currently walking.
If you're currently using a pedometer or other kind of fitness tracker, check how many steps you're currently taking a day on average. If you're not using a pedometer, use the first day of the challenge to get an idea of how much you're walking. Save that number for the end of the challenge to track your progress. (Consider this a kind of
Throughout the day, take a look at the number of steps you've already logged. Are you on track? If not, get moving! A lot of wearable devices will let you set reminders to get up and moving if you're sitting still for 20, 30 or 60 minutes. If you're using your phone, set an alarm or tell yourself that every hour at the top of the hour you will walk around the block (or the floor of your office building).
A lot of people invest in a trendy, top-of-the-line fitness tracker only to throw it in a drawer after wearing it for a few months. If you're going to commit to the challenge, make sure you keep your tracker or phone charged and with you at all times
We will manage challenge in the way so that everyone can involve and complete this challenge Regardless of what your baseline number is, think about where you want to be at the end of this challenge. Do you want to finally hit 10,000, or do you want to be able to climb up the stairs without getting winded? Maybe you're also training for a race? Each week, tell yourself you're going to walk a little bit more (either in number of steps or the duration of each walk).
During the challenge, you focus on learning one thing at a time without spending more than 10 minutes a day. We have created this challenge in that way so that you can learn more things about health