Wear your pedometer every day. Put in on the morning and take it off at night. Attach the pedometer in the mid-line at your waist, where your pants would line up.
Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. You might be surprised how many (or how few) steps you get in each day.
How often do I log my steps?
At the end of each day, log the number of steps from your pedometer on your weekly tracking sheet. Every Monday morning, submit your tracking sheet with your total weekly steps to your team captain.
How many steps should I walk each day?
A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can achieve 10,000 per day. Example: If you currently average 3,000 steps each day, your goal for week one is 3,500 each day. Your week 2 goal is 4,000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.
If I exercise at a gym, will those steps count?
Yes. The goal of this program is to get everyone moving and working towards increasing their health and well-being. Whether you walk outside or spend 30 minutes in the gym on an elliptical trainer, count all of your steps toward your goal of 10,000 per day.
Can I use my pedometer for biking or swimming?
No. The purpose of this activity is to track only steps through walking or running. However, other activities are encouraged.
How can I increase my numbers?
There are many ways to increase your daily steps. Here are some examples you may want to try…use your imagination and come up with your own list too!
Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is changing, or other differences you see to your health.
If at any point you feel that you are progressing too rapidly, slow down a bit and try smaller increases. As always, seek your physician's advice prior to starting or changing your exercise routine.
Can we track other teams’ progress to see who is winning?
Yes. You can link to the Wellness Website directly from the HRD website at http://www.hartford.edu/wellnesscommittee/HawkWalk/standings.asp. Team numbers and progress will be updated weekly on the website. The website will also have great tips on improving your wellness and helpful tools and information.
How will team scores be calculated?
Each team will receive a weekly average score. The total number of steps will be divided by the number of team members to determine which team is taking the most average steps per week.
What if I need a pedometer?
HRD has a limited supply of pedometers. They are also available at local sporting good stores with prices as low as $5.
Is there anything else I should consider?
Be sure you have good walking shoes. Your sneakers should fit comfortably yet provide good support. Most experts recommend replacing your sneakers every 3-6 months.
If you are new to an exercise program (or if it has been a while since you have exercised) be sure to take it slowly at first. Any new exercise program will take a while to get used to; some minor muscle aches are to be expected but if anything feels uncomfortable or too painful, stop and see a physician.
Finally, take a few minutes to stretch before and after any workout; your muscles will thank you!