*Get Moving Challenge 2014 has concluded. Please continue to check back for details regarding the 2015 Challenge.
- Program in a Nutshell
- Pedometer Rental Agreement - (Send to: Mail Stop 8365, Attn: Kim R.)
- Step Conversion Chart
- Weekly Forms
- Paper Version of the Challenge
Work Well is coordinating a 4-week Get Moving challenge designed for UND staff, faculty, and their teammates (co-workers, spouses/partners, family members, and students) to track steps for a healthier YOU!
Staff and Faculty can borrow pedometers from the Work Well program. Mail
Pedometer Rental Agreement
to: Mail Stop 8365, Attn: Kim R.
Participants may also use their own pedometers or smartphone applications such as Accupedo (http://www.accupedo.com), or Nike Fitness features through iPods.
We hope to encourage physical activity to become an essential part of your every day.
If you have injuries that prevent you from moving, have no fear, you can convert your minutes of "non-walking" activity into steps. You will see a conversion chart under the resources tab or the top of this webpage.
To participate and be eligible for prizes, you will need to:
- Decide if you are going on your own, or get into a team of 2, 3 or 4.
Step 1:Complete the registration.
- Use any internet system except Internet Explorer.
- Log-in on the Work Well site: www.und.edu/workwell, click “Login to Work Well” (on left). You will need your EMPLID number. If your teammate(s) are non-UND employees, they can generate a number. If you do not have access, contact Kim Ruliffson (777-0210) to be entered into the system.
- Step 2: Complete the pre-assessment.
Step 3: Complete the “pedometer rental agreement”. You do not need to complete this if you are using your own pedometer.
- STAFF and FACULTY can mail this to Kim R. - Mail Stop 8365.
- Please view the STEP LOG so you know what to expect. Test your pedometer to make sure you are comfortable with it.
Paper-Format: You can download it here or contact Kim Ruliffson, 701-777-0210 701-777-0210 for the paper versions to be mailed to you.
Logging Your Steps
STAFF and FACULTY: To access your Get Moving Challenge Step Log, go to:www.und.edu/workwell, click the "login to Work Well" on the left and click "Step Log" on the Work Well website:
- You can enter steps daily or weekly, but make sure you press SAVE after every entry. The steps will be downloaded by Wednesday evening of the following week.
If you cannot login or do not have internet access, please contact Kim (701-777-0210
) for paper version.
STAFF & FACULTY:
- $25 gift cards weekly for physical activity and completing your step log by the due date.
- One random individual will be drawn each week. If they are on a team, their entire team wins a gift card too for walking and submitting/entering their on-line step log on-time.
For employees who do not live in Grand Forks, we will find a sporting goods store in your area.
STAFF & FACULTY:
- Two participants will win FitBit pedometers (or $100 gift card to a sporting goods store).
- Eligibility for the Grand Prizes requires the participant to complete ALL four weeks of the Get Active Challenge and submit your weekly step log on time. Two randomly drawn members of the staff/faculty/teammates will win.
OTHER BENEFITS (besides improved health):
- You can add this activity to your vouchers for HealthyBlue points. Completing 4 activities by the end of June will earn you 6,000 points ($60) through HealthyBlue - received by November 1st, 2014 and need to be redeemed by December 31st, 2014.
You can DOUBLE-DIP!
- HealthyBlue is also hosting the "Spring Into Action Physical Activity Challenge". Registration starts March 26th and the challenge runs April 2-30th by tracking minutes of activity per week. Go for it and track time for their challenge in HealthyBlue. Enter steps into the Work Well system for more prize opportunities and also steps into HealthyBlue for more points.
Registration Begins: Monday, March 24, 2014
Registration Ends: Wednesday, April 9, 2014
Challenge runs: Monday, April 14 - Sunday, May 11, 2014
STAFF/FACULTY: Complete weekly logs on-line (www.und.edu/workwell) or mail to Kim R.at Stop 8365 of fax: 701-777-6030.
- Week 1: (April 14-20): Weekly log due by Weds., April 23.
- Week 2: (April 21-27): Weekly log due by Weds., April 30.
- Week 3: (April 28-May 4): Weekly log due by Weds., May 7.
- Week 4: (May 5 - May 11): Weekly log due by Weds., May 14.
Are you ready for Physical Activity
* You do NOT have submit the following, it is for your own benefit and safety.
Physical activity is fun, healthy, and safe for most individuals, however, if you are new to exercise or seldom participate in any physical activity, it is important to determine whether you should seek consultation by a physician before increasing your physical activity. Below are questions from the PAR-Q, a questionnaire designed to determine physical activity readiness for people ages 15-69. If you are older than 69 years old and not physically active, talk to your physician before you start exercising.
PAR-Q: Physical Activity Readiness Questionnaire
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?
*** If you answered yes to any of the questions, it is important to talk with your physician before you become more physically active. If you answered no to all of them, it is likely you are ready to safely begin your exercise regimen. Source: American College of Sports Medicine: ACSM
This chart may be helpful in determining your activity level and to help set goals for yourself:
|Steps per day||Activity Level|
|5,000 - 7,000||Low Active|
|7,500 - 9,900||Somewhat Active|
|10,000 - 12,500||Active|
*Developed by C Tudor-Locke and DR Bassett Jr (2004)
Increasing your steps:
For most people, increasing your average daily steps each week by 500 per day is a reasonable goal. For example, if you are currently averaging about 5,000 steps a day, your goal for the first week would be 5,500 steps. For week two, your goal would be 6,000 steps each day and so on. Your ultimate goal over time would be to reach 10,000 steps a day (or more!). You may not be able to achieve 10K-A-Day within the 4-week challenge, but we encourage you to continue the progression! Taken from http://www.thewalkingsite.com/10000steps.html
* 2,000 steps = 1 Mile
* 10K/Day = 5 Miles
Don’t forget: You can reach your goals in other ways. With the following step conversion chart, you can calculate the number of steps equivalent to other activities you might take part in.
How to calculate:
Simply, multiply the numbers of steps indicated next to the activity by the number of minutes you spent on the activity. For example, stacking firewood equals 2,670 steps (89 steps x 30 minutes).
Frequently Asked Questions/Contact Information
Frequently Asked Questions:
Can we have a team of staff, faculty and students? Yes, they will need to all register through the Work Well portal and students will create an account.
What if we we want to add or delete people to our team? You can adjust in registration until the start date, then email email@example.com to make the adjustment manually.
What if a team member drops out out during the challenge? We can move your team manually. If you started in a 4-member team, we can move you into the the 3-member team by emailing firstname.lastname@example.org.
Kim Ruliffson, MPA
Coordinator of Work Well
Ph: (701) 777-0210 (701) 777-0210 Fax: (701) 777-6030