Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month's Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.
The Challenge
Each day during June, we'll be increasing the amount of steps we do slowly but surely from a low 3000 to a very active 13000. Check the target each day and hit that goal, you'll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs.
Target Guide
Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.
Follow us on facebook & twitter for daily updates and target reminders.
Total steps is 221,500 which is roughly 104 miles*, 104 miles of extra walking throughout the month!
*reference for step to mile calculation via http://www.convertunits.com/from/steps/to/miles
Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 200 extra steps each day for the first week, 300 for the 2nd week, 400 for the 3rd week, 500 on the 4th & 5th week.
By the end of the challenge you'll be in the range where very active people are considered to be. So get that pedometer out and get stepping.
This challenge can be adapted depending on your current base level of daily activity, the step target is the base range aimed at those who are sedentary, if you are already active simply apply the multiplier below to the base step target to find your new step target.
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Activity Level
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Activity Level Description
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Multiplication Factor
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Sedentary
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You lead a sedentary lifestyle with little to no regular exercise or activity.
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none (use chart target)
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Mild Activity Level
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You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
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1.375
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Moderate Activity Level
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You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
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1.55
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Heavy or (Labour Intensive) Activity Level
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You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labour-intensive job also.
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1.7
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Extreme Level
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You are exceedingly active and/or very participate in demanding activities: Examples include:
Generally, this level of activity is very difficult to achieve
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1.9
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e.g if you believe you are in the 'Moderate Activity Level' adjust the step target by a factor of 1.55. Your first days target would rise from 3000 to 4650.
Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune
How to Track your Steps
Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!
Pedometers
Basic but they do the job just fine, you can pick one up on Amazon for under a £10 and even the best ones won't cost much more than £20.
Using your smartphone
The latest smart phones have accelerometers and gps, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as mapmywalk provide accurate steps and distance.
To get started, download an activity tracking app such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.
Activity Tracker
Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic or Jawbone offers attractive looking bands.
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.
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