- Program in a Nutshell
- Pedometer Rental Agreement
- Step Conversion Chart
- Weekly Forms
- Paper Version of the Challenge
UND Health and Wellness 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!
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 teams of 2-6.
Step 1: EACH
complete the registration
(using Firefox or Chrome, not internet explorer)
- Log-in at using your IDM. If there is a non-UND teammate, they will create their own log-in.
- Step 2: Complete the pre-assessment.
- Step 3 (optional): Complete the “ pedometer rental agreement ”. You do not need to complete this if you are using your own pedometer.
- STEP 4: Test your pedometer to make sure you are comfortable with it.
You can borrow pedometers from the:
- Wellness Center - front desk
- Health and Wellness HUB at: 170 McCannel Hall (Hope Walker)
- EERC (Kelly Hodgson - main desk)
- Odegard - Room 223 (Jane Olson)
- New IT building (Gail Sullivan - stop at front desk
- Wilkerson until March 13 (Jason Gallagher)
- Hyslop Sports Center – Room 120 (Stacy Bjorlie)
- Gorecki (Sue McWilliams)
- Twamley -Room 313 (Heidi Gerszewski)
Participants may also use their own pedometers or smartphone applications such as Accupedo (http://www.accupedo.com), or Nike Fitness features through iPods.
If you want to participate though paper, please contact Work Well at: 701-777-0210 with your mail stop or address and the documents needed will be mailed to you.
Logging Your Steps
- 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.
- $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.
- Two participants will win FitBit pedometers
- 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.
OTHER BENEFITS (besides improved health):
- Staff and Faculty 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. We are waiting on Sanford Health for more information about the voucher process as they become our new insurer.
Registration Begins: Wednesday, March 4, 2015
Registration Ends: Thursday, March 26, 2015
Click here to register!
Challenge runs: Monday, March 30 - Sunday, April 26, 2015
We prefer step logs entered on-line, but paper copies are accepted at: Mail Stop 8365.
- Week 1: (March 30 – April 5): Weekly log due 4/8/2015 at 4:30pm
- Week 2: (April 6 – April 12): Weekly log due 4/15/2015 at 4:30pm
- Week 3: (April 13 – April 19): Weekly log due 4/22/2015 at 4:30pm
- Week 4: (April 20 – April 26): Weekly log due 4/29/2015 at 4:30pm.
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 on-line portal or paper entry.
What if we we want to add people to our team? You can add people to your team until the challenge begins. Afterwards, you cannot add more people.
What if a team member drops out out during the challenge? A teammate can drop-out through the on-line portal, or contact us and we can remove them.
Kim Ruliffson, MPA, (701) 777-0210, email@example.com
Stephanie, MS, CPT, (701) 777-2943, firstname.lastname@example.org