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Join the Employee Wellness Committee in the 13th Annual Event:
Take A Hike .  This is our team challenge with self-tracking mileage.  
This year each team will choose various Great Lakes to hike around.  Each Team should choose the hike mileage that is achievable yet challengingbe hiking on various PA trails.  
We will begin our hike on Monday, February 2012, and conclude on Sunday, April 30th, 2023. 
Hike Choices:
1. Lake Erie and Lake Ontario = 1583 miles  
2. Lake Michigan and Lake Erie = 2509 miles      
3. Lake Superior = 2726 miles   
4. Lake Huron = 3827 miles
5. Lake Superior, Michigan, Huron, Erie, Ontario = 10, 645 miles 21, 2024. 

Please go to  https://forms.office.com/r/BqjgZ31iJP  to c7JKMsyDjm?origin=lprLink  to register as a "Free Agent" or to register a team.

Tips for Success:

 Goal - 10,000 steps or five miles daily

 At 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 of time) at the end of your workout.

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