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.
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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.
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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.
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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.
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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.
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