The Medical Fitness Association, in conjunction with the Medical Fitness Association Education Committee, is sponsoring the Annual Medical Fitness Week, April 20 – 26, 2015. The goal is to promote an increase in physical activity levels in all ages and to highlight the key principals of medical fitness: Exercise is medicine that can combat a wide range of physical conditions. Medical fitness centers are best equipped to serve the sedentary and overweight population. The medical fitness model focuses on patient outcomes and is thus perfectly aligned with the current trends in health care. Galter LifeCenter is participating in the Worldwide Walking Challenge: 70,000 Steps in 7 Days. Will you help us? About the Medical Fitness Association The Medical Fitness Association is a not-for-profit member organization, whose purpose is to lead in the development and operational success of medically integrated fitness centers impacting the "global health continuum of care.” We provide research, industry standards, operational guidelines, educational programming, benchmarking, outcome measurements, professional development, and networking opportunities accomplished through our webinar series, regional meetings, Medical Fitness Institute, Annual Conference and publications. 1 The Worldwide Walking Challenge: 70,000 Steps in 7 Days What is it? A walking challenge to encourage more movement by striving for 70,000 steps in seven days. The challenge involves wearing a pedometer and tracking how many steps you take each day. Using a pedometer, you’ll see how easy it can be to build more physical activity into your already busy days. If you have an average stride (approximately 2.5 feet) it takes a little over 2,000 steps to walk one mile. Just start taking the stairs, park farther from the store, window shop, walk the dog, get up to change the channel or walk around the block. You’ll be amazed how fast steps add up and how great you’ll feel. When is it? The challenge will begin April 20 and end on April 26, 2015. Who can participate? Everyone! 10,000 steps a day (the equivalent of walking roughly five miles) is safe and effective whether you’re already active or just getting started. A good goal is to increase your daily steps each week by 500 per day until you are normally achieving 10,000 steps a day. What if I am in a wheelchair or have a disability? Walking for 30 minutes, most people will cover approximately 1.5 – 2 miles, depending on their walking speed. The recommendation for wheelchair users would also be to carry out 30 minutes of moderate intensity activity or whatever distance / number of wheel revolutions the average individual accumulates in this time. Healthy older adults walk about 6,000 to 8,500 steps/day while people with disabilities and chronic diseases walk about 3,500 to 5,000 steps/day. Why get involved? More energy Less stress Better weight management Decreased chance of heart disease, diabetes, high blood pressure, colon and breast cancer and osteoporosis A person who walks 10,000 steps a day will burn between 2,000 and 3,500 extra calories per week. Typically, American adults average 2,000 – 3,000 steps per day. To stay healthy, you should get at least 30 minutes of physical activity on most days of the week. Walking 10,000 steps a day can help you achieve that goal. If your goal is to lose weight, start slowly and gradually work yourself up to walking 12,000 to 15,000 steps a day. Remember, our ancestors averaged 15,000 to 20,000 steps a day. So get stepping and count on feeling great! How do I register? Register at the Galter LifeCenter Coutesy Desk, online at GalterLifeCenter.org or call 773-878-9936, ext. 5660. 2 Challenge Wear a pedometer from the time you get up, until the time you go to bed. Write down your steps each day on the attached entry form log sheet. Add up your weekly total. Achieve 70,000 steps, and you will have achieved the CDC recommendations for physical activity. All Steps Count - Every increase in steps, no matter how small, is reason to celebrate. A few extra steps in the morning, during lunch or while shopping can add up. The more you walk the better you’ll feel! Each participating individual will record their daily steps and report their weekly totals. This is all SELF-REPORTING. We trust you to record your steps accurately. Your steps are due to Galter LifeCenter by Monday, May 4, 2015. You can drop them at the Galter LifeCenter Courtesy Desk on the first floor, mail them in (5157 N. Francisco Avenue, Chicago, IL 60625), fax them to 773-878-1173, attention Kristin Walters or email them to [email protected]. If you have any medical conditions that limit your participation, please contact your physician. 3 Conversion Chart Swimming 120 steps/length or 240 steps/lap (West Pool only) Water Aerobics (1 hour, medium intensity class) 4,000 steps; low intensity: 3,000 steps; high intensity: 5,000 steps Step Mill: Stepper (some of these machines might record your steps for you at the end of your workout) 16 steps/floor (multiply the number of floors you climb by 16 to find out your steps) Elliptical Machine/Treadmill (walking): You should be able to wear your pedometer comfortably during this exercise so record the number of steps indicated on the pedometer. Treadmill Machine: You can actually use your pedometer while on the treadmill so just record the number of steps given on your pedometer. If it is uncomfortable to wear a pedometer while you are jogging or walking, use this basic formula: For each mile, give yourself 2,000 steps. Cycling/Group Ride: Important Note: You cannot measure steps based on miles when you are biking. For instance, walking one mile would take you approximately 15 minutes, where-as biking a mile might only take you five minutes. You can only measure it based on duration (time). So 15 minutes of biking would be equal to 2,000 steps but it might be 3-4 miles. Based on this, if you are calculating steps from biking you must use the formula of time and not miles: 15 minutes = 2,000 steps 30 minutes = 4,000 steps 45 minutes = 6,000 steps 60 minutes = 8,000 steps 1 hour 15 minutes = 10,000 steps DID YOU KNOW? -You can take close to 5,500 steps in a 45-minute Big Band class when working out at a moderate to high intensity level? (or number indicated on pedometer if it is comfortable to wear during the class) -You can take close to 7,500 steps in a one-hour Group Step class when working out at a moderate to high intensity level? (or number indicated on pedometer if it is comfortable to wear during the class) -You should be able to wear your pedometer during other classes so just record the number of steps indicated on the pedometer. 4 ENTRY FORM Please turn this form in by Monday, May 12, 2014. Name _______________________________________ Business _________________________ Department ______________________________ Phone # _______________ Email _________________________________ Drop this form off at the Galter LifeCenter Courtesy Desk, mail it in: 5157 N. Francisco Ave., Chicago, IL. Name: _____________________ Phone: ____________ Email:______________________ The goal of the WALK10K Challenge is to increase the number of steps taken daily to 10K a day throughout Medical Fitness Week. Please wear your pedometer/use your wearable device from the moment you wake up, to the moment you go to bed. At the end of the day, enter your total steps below. Reset your pedometer/wearable device in preparation for the next day. 60625, fax 878-1173 Kristin email Monday, April 20 Total Steps to 773Attention: Walters or Tuesday, April 21 Total Steps Wednesday, April 22 Total Steps Thursday, April 23 Total Steps Friday, April 24 Total Steps Saturday, April 25 Total Steps Sunday, April 26 Total Steps Turn in completed card to Kristin Walters at Galter LifeCenter by May 4, 2015. Thank you for your participation. 5
© Copyright 2024