Work Well and Healthy UND are coordinating a 4-week walking challenge designed for UND staff, faculty, students and their teammates (co-workers, spouses/partners, family members) 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.

Students can borrow pedometers from the Wellness Center. Complete Student Pedometer Rental Agreement at the front desk of the Wellness Center.

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 exercise to become an essential part of your every day.

If you have injuries that prevent you from walking regularly, 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:

Electronically:

• Decide if you are going on your own, or get into a team of 2, 3 or 4.
• Step 1:Complete the registration.
  • STAFF/FACULTY:
    • 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.
  • STUDENTS:
    
    • Log-in on the Wellness Center website: www.und.edu/wellness, click "Login to myWellness (on left).  You can use your login for Blackboard or your Student ID and last name for your password.
• 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.
  • STUDENTS:  Pick up your pedometer at the front desk of the Wellness Center.
• Please view the STEP LOG so you know what to expect. Test your pedometer to make sure you are comfortable with it.

Paper-Format: Contact Kim Ruliffson, 701-777-0210 for the paper versions to be mailed to you.

STAFF and FACULTY: To access your Walking 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:

STUDENTS: To access your Walking Challenge Step Log, go to: www.und.edu/wellness, click the "login to myWellness" on the left and click "Step Log"

• 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) if you are a staff/faculty or Steph Hoffman (701-777-2943) if you are a student.

WEEKLY PRIZES:

STUDENTS:

• $25 gift cards weekly for walking/exercising and completing your step log on time.
• One random individual will be drawn each week if they completed their walking and submitted/entered the on-line step log on time.

STAFF & FACULTY:

• $25 gift cards weekly for walking/exercising and completing your step log on time.
• 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 and on-line students who win that do not live in Grand Forks, we will find a sporting goods store in your area.

GRAND PRIZES:

STUDENTS:

• Two participants will win Timex watches for completing ALL weeks of the challenge. 
• Eligibility for the Grand Prizes requires the participant to complete ALL four weeks of the Walking Challenge and submit your weekly step log on time. Two randomly drawn students will win.

 STAFF & FACULTY:

• Two participants will win FitBit pedometers for completing ALL weeks of the challenge. 
• Eligibility for the Grand Prizes requires the participant to complete ALL four weeks of the Walking Challenge and submit your weekly step log on time. Two randomly drawn members of the staff/faculty/teammates will win.

 OTHER PRIZES: Staff/Faculty

• STAFF/FACULTY who participant in all four weeks will receive a Work Well water bottle.
• You can also 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, 2013 and need to be redeemed by December 31st, 2013.

Registration Begins: Wednesday, March 27th, 2013
Registration Ends: Thursday, April 4, 2013
Challenge runs:  Monday, April 8th - Sunday, May 5th, 2013

STAFF/FACULTY: Complete weekly step logs on-line (www.und.edu/workwell) or mail to Kim R.at Stop 8365 of fax: 701-777-6030.

STUDENTS: Complete weekly step logs online (www.und.edu/wellness) or mail to Steph at Stop 8365 or fax: 701-777-6030.

• Week 1: (April 8-14): Weekly step log due by Weds., April 17.
• Week 2: (April 15-21): Weekly step log due by Weds., April 24.
• Week 3: (April 22-April 28): Weekly step log due by Weds., May 1.
• Week 4: (April 29 -May 5): Weekly step logdue by Weds., May 8. 

* 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: http://www.acsm.org/AM/Template.cfm?Section=Home

This chart may be helpful in determining your activity level and to help set goals for yourself:

*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 step 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).

Step Conversion Chart

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 our web programmer 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 our web programmer.

STAFF/FACULTY Questions:

Kim Ruliffson, MPA
Coordinator of Work Well
Ph: (701) 777-0210 Fax: (701) 777-6030
www.und.edu/workwell
kimberly.ruliffson@und.edu 

STUDENT Questions:

Steph Hoffman, MS
Coordinator of Fitness
Ph: (701) 777-2943 Fax: (701) 777-6030
www.und.edu/wellness
stephanie.hoffman@und.edu