Employee Wellness Event:
Take A Hike is our team challenge with self-tracking mileage. This year each team will be hiking on various PA trails.
We will begin our hike on Monday, February 12, and conclude on Sunday, April 21, 2024.
Please go to https://forms.office.com/r/c7JKMsyDjm?origin=lprLink to register as a "Free Agent" or to register a team.
Tips for Success:
At the end of each week convert your steps to mileage – 2,000 steps = 1 mile
- Put your tracker 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 tracker 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) 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
- AASD Team
- Academic Amblers
- Always Making Thyme
- Core & Friends
- EOD - Eat Our Dust
- Example
- Freudian Schlep
- Library Team
- Mileage Conversion
- MUPD Team
- Palmer Pavement Pounders
- PAWsitive Pals
- Pike Hikers & Stayer Climbers
- Scimatrek
- Spring In Our Step
- Strolling Stethoscopes
- Team WSSD
- Treknology
- Walk For Donuts
- Wehrheim Walkers