How to Change Up a Step Challenge

Step challenges appeal to kids and adults, making them a popular way to encourage people to be more active. Spring is a great time to start a 10,000 Steps a Day Challenge – everyone’s ready to get outside!

Our 10K Steps theme has everything you need to run a step challenge in a school, workplace, or with clients. Make your step challenge unique, fun, effective, and educational for everyone with these five ways to change up your step challenge:

  1. Credit for every step: Some people don’t have a pedometer or fitness tracker, forget to wear it or carry it, or get frustrated because their favorite activity (maybe cycling or yoga) doesn’t show up in their step count.
    • A solution? Use an activity conversion chart (like this one) to convert minutes of activity into steps.
  2. Learn what more steps can (and cannot) do: Throughout the step challenge, focus on the many health benefits of moving more. Be up-front about the fact that taking 10K steps/day is not going to burn off indulgences like sugary beverages and junk food.
    • Our How Much to Work it Off? poster shows that exercise (or taking more steps) alone won’t help you reach weight loss goals. What you eat counts!
  3. Customize the challenge: 10K steps/day may not be realistic for many folks and it may be too easy for others. Let them know that taking more steps this week than they did last week is what counts.
  4. Create accountability: Set up a Facebook group or group text chat so participants can share their goals, motivate each other, and stay accountable.
  5. Generate excitement: Promote your step challenge everywhere with posters, banners, social media posts, and fun incentives (like wristbands and stickers).

Hollis Bass, MEd, RD, LD

Take Steps to Keep Moving During the Pandemic

Many people have changed their exercise routine due to the coronavirus pandemic. Some are streaming their favorite aerobics class instead of attending in-person. Others are purchasing home fitness equipment.

But even if we find ways to keep up our gym routine when the gym is closed, what about how much we’re moving in general?

Think about all the steps we aren’t taking because of the pandemic. If you’re working from home, you’re not walking from the car or bus stop to your office. You’re not taking the stairs instead of the elevator. If you’re doing curbside grocery pickup, you’re not walking around the supermarket.

That’s where counting steps can be useful, making it the perfect time for a 10,000 steps challenge! We have everything you need in our 10,000 Steps theme:

Here are three ways to engage your clients, students, or employees in a conversation about taking more steps throughout the day:

  1. Make a plan to increase your steps now. It could look something like this:
    • Step 1: Get a pedometer or a tracking device (like a Fitbit) or find out if your cell phone will work.
    • Step 2: Track how many steps you’re taking every day for a week.
    • Step 3: Make a goal to increase your steps per day by 1,000 (or more or less, just be realistic).
    • Step 4: Track for a week and repeat, with the goal of getting up to 10,000 steps.
  2. Brainstorm ways to keep your steps up even in cold weather. Do you need a warmer coat? New gloves or a hat? Boots?
  3. Challenge a friend – at the end of the day, text each other about how many steps you took and what your goal is for the next day.

Hollis Bass, MEd, RD, LD