Take a Hike

Join the Employee Wellness Team as we "hike" Canada's Great Trail from Niagara Falls to Regina, Saskatchewan which is 3,240 miles. Each team will record its mileage to see how far it travels along the trail. Accumulate steps by walking, running, swimming, dancing, or whatever exercise you prefer. This 11-week challenge will begin on February 11 and continue to May 5, 2019.

Register your team by emailing employeewellnessevents@millersville.edu with your Team Name, Captain's Email Address, and a page will be created so that teammates can be added by the captain. (maximum of 12 members). If you need a team, we will find you one.

Hikers who participate in all eleven weeks will become part of a drawing for a prize.

Healthy U participants can earn points.

Tips for Success:

Goal - 10,000 steps or five miles daily

At the end of each week convert your steps to mileage – 2,000 steps = 1 mile

Put your pedometer on when you get dressed in the morning and remove it before going to bed.
Use a datebook, calendar or small tablet to record your daily steps.
Convert all physical activity to steps. For example, you plan to use an elliptical trainer for 30 minutes
- remove your pedometer before starting
- "Run" on the elliptical trainer for 30 minutes
- when you are finished, put your pedometer on
- the conversion rate for one minute on an elliptical trainer is 203 steps; therefore, 30 minutes X 203 - 6,090 steps
- add 6,090 steps to your pedometer count at the end of the day
Listening to music while exercising will help you maintain a faster tempo.
Hydrating before, during, and after your workout is key to the recovery process. The better your hydration level is the more stamina you will have during your workout and the better you will feel tomorrow.
When warming up, it is better to do dynamic stretches at the beginning of your workout (jumping jacks, lunges, shoulder circles, jogging in place, etc.) and follow with static stretches (holding a stretch for a long period of time) at the end of your workout.

Activity Conversions

In addition to the minutes to mileage conversion below, here are a few activities with steps per minute:

Activity	Steps per minute
Aerobics, high impact	182
Bicycling, leisurely	100
Bicycling, moderately	200
Bicycling, vigorously	250
Handball, recreational	142
Karate	290
Pilates	101
Rowing, light	111
Rowing, moderate	179
Yoga	100
And for our favorite winter activity -
Shoveling, light	133
Shoveling, moderate	174
Shoveling, heavy	278

Team Mileage Pages

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