This will be an on-going challenge, the goal being to
increase the number of steps you take each day to 10,000. Experts say this is roughly equivalent to 5 miles. In order to participate you will need a
pedometer - nothing fancy - just a basic "step counter". These can be had for as little as $5 -
If you need help finding one on-line please PM me and I can help to direct you!
Here is how it will work:
Every Sunday, each participant will make a post as follows:
Sunday:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
# of days at 10,000 steps or more =
Highest number of steps in one day =
You will, of course, edit accordingly each day. In this challenge we are each competing against ourselves for personal improvement.
Please: NEVER work outside your fitness level! You can do more harm than good when you do. If you are not sure how much you can safely do, please consult your doctor!
Each week the member with the highest number of steps in one day has bragging rights for the week - Maybe you will want to change your caption under your Member Name for that week or add a little blurb to your signature...
The first member to reach 4 or more days in one week of 10,000 steps or more is the "champion" but each of us who participates is a winner! We will start Sunday, February 5, 2006 - but feel free to join in whenever you get your pedometer!
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There are many small ways to increase your step count - and they all add up! Here are just a few to get you started:
Take a walk with your spouse, child, or friend
Walk the dog
Use the stairs instead of the elevator
Park farther from the store
Better yet, walk to the store
Get up to change the channel
Window shop
Plan a walking meeting
Walk over to visit a neighbor
Get outside to walk around the garden or do a little weeding
If you go on a deliberate fitness-walk type of walk please be sure to stretch upon completion. The following tips are courtesy of "America's Walking/PBS":
Quote:
3-Minute Post Walk Stretch Routine
There's no need to be super flexible, but it is worth doing just a few minutes of stretching after each walk, when your muscles are the most warm and compliant. That's enough to help maintain your mobility and a healthy range of movement, and it's likely to reduce the chance of injuries or limitations, especially as your walking becomes more varied and vigorous. Here are three simple, stand up stretches you can do any place, after any walk. ??Do all of these stretches slowly, never to the point of discomfort; hold each stretch for six to eight slow, deep breaths. Begin each stretch standing up, and feel free to rest one hand on something for balance if necessary. If you have time, go through the cycle twice.
1. Calf and hip stretch. Take a giant step forward with your left foot. Bend your left knee (but don't push it beyond your foot) and keep your right heel on the ground and your right leg straight behind you. Keep your abdominal muscles gently contracted so there's no excess arch in your back, and you should feel the stretch in both your right calf and hip. Hold. Then switch legs and repeat.
2. Back and hamstring stretch. Stand with your feet together and your knees soft (not straightened). Lean forward from the waist and let your arms and head hang loosely toward the ground. Don't necessarily try to touch your toes -- just let your body hang under its own weight, and let it ease into the stretch with each deep breath. Slowly stand up and repeat.
3. Shin and thigh stretch. Grasp your right toes with your left hand, and gently pull your foot up behind you, keeping your right knee pointed toward ground. Your heel does not have to reach your buttocks -- just pull to the point of feeling a gentle stretch in the front of the thigh, hip, and shin. Hold, then switch legs and repeat.
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Do you enjoy a variety of activities? Feel free to convert them to steps!
10 Minutes of Moderate intensity activity = 1,000 steps
10 minutes of High intensity activity = 2,000 steps
*Moderate activity causes a slight but noticeable increase in breathing and heart rate. You should be able to maintain a conversation. Some examples: swimming, cycling, horseback riding, rowing, dancing and active gardening like mowing, raking and digging.
*High intensity activity makes you huff and puff and is where talking full sentences between breaths is difficult. Some examples: Circuit training, Aerobics, Fast Cycling, Jogging and competitive sports like squash and soccer.
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Any questions? Please post them - or PM me if you prefer! Thanks for participating!
Steppin' up to Fitness Challenge
It'll be interesting to see how many steps I take when I work. 
