As a part of the, we invite you to participate in the Geaux Move Step Challenge! From Monday, February 19th through Sunday, April 1st, we invite you to count how many steps you take each day. The challenge? The top 5 people who take the most steps will be entered to win a FitBit Alta HR (shown above)! Random participation and other drawings will be made to win an Archdiocese of New Orleans 24 oz. water tumbler! For questions or to request an accommodation, please contact Ainsley McGovern at (504) 310-8795 or amcgovern@arch-no.org
Archdiocese of New Orleans 2018 Challenge Participant Name: Department/Ministry: Start Date: Monday, February 19th, 2018 End Date: Sunday, April 1st, 2018
WHAT IS THE GEAUX MOVE STEP CHALLENGE? As a part of the, we invite you to participate in the Geaux Move Step Challenge! From Monday, February 19 th through Sunday, April 1 st, we invite you to count how many steps you take each day. The challenge? The top 5 people who take the most steps will be entered to win a Fitbit Alta HR! All participants will also be eligible to win other prizes throughout the competition! Always consult with a doctor or healthcare professional before commencing a physical activity program. WHY TRACK YOUR STEPS? Tracking your steps and activity provides data which enables you to become aware of your physical activity levels, work towards a goal and monitor progress. Regular physical activity helps to maintain a healthy body. Participating in regular physical activity can: improve muscular and cardiovascular fitness; improve posture, mobility and balance; improve bone health; assist with sleep difficulties; lower rates of heart disease, high blood pressure, stroke, diabetes, colon and breast cancer; lower the risk of falling and of hip or vertebral fractures; help to maintain a healthy weight; help to prevent and manage mental health problems; create opportunities for socializing and meeting new people. WHICH STEPPING CATEGORY ARE YOU IN? per day Classification Under 5,000 Sedentary 5,000-7,499 Low active 7,500-9,999 Somewhat active Greater than or equal to 10,000 Active Greater than 12,500 Highly Active
WHAT GOALS SHOULD YOU SET? Doing some physical activity is better than none. Research shows that those who increase activity levels from nothing to something gain the most health benefits. The more active people become, the more health benefits will be gained, however it will be proportionally harder to gain more health benefits when people are very active. For optimal health benefits you should participate in at least 150 minutes of moderate intensity physical activity per week. Inactive people are best to start with small amounts of physical activity and gradually increase duration, frequency and intensity over time. Inactive adults, older adults and those with disease limitations will have added health benefits when becoming more active. Always consult with a doctor or healthcare professional before commencing a physical activity program. 1. First, set small achievable goals. Set manageable goals that will make you feel better physically and mentally. Make your goal specific and measurable, for example a 10 minute walk every day, taking the stairs instead of the elevator, going for a swim once a week or setting an alarm and getting up from your desk every hour. 2. Second, increase your activity. Whether you are an elite athlete, or someone who does little physical activity, the principles are the same. You must progressively increase your daily activity levels. Start tracking your steps and make small increases in your normal routine and gradually increase these over time. Your body will respond, no matter you age or fitness and you will feel better, stronger and able to take on more activity. 3. Third, set a specific time each day to be active. You are trying to establish a new habit, so start off by establishing a routine for yourself. Set a time to be physically active by writing it in your diary, putting on an alarm, sharing your plan with friends and family. Do whatever you need to make sure you stick to it and hold yourself accountable. You don t need a lot of time, but it does have to become a priority. 4. Do activities you like, with people you like! Your body is meant to move, and it has a great ability to do so in many different ways. Find an activity which you enjoy and ask your family and friends to join you, you can increase your physical activity and enjoy it at the same time!
THE MAGIC NUMBER: 10,000 STEPS 10,000 steps per day is the number used by the American Heart Association as a benchmark for improving health and lowering your chances of heart disease. Studies have also been conducted finding significant improvements in weight, high blood pressure, waist size, and BMI just from walking. The goal of 10,000 steps is the recommended daily step target for healthy adults to achieve health benefits. With continual advances in technology and workplaces becoming more sedentary it now takes a concerted effort to make active choices. Taking 10,000 steps is equivalent to 8 kilometers or 5 miles and should take about 1 hour and 40 minutes to walk. Taking 10,000 steps every day burns about 2,000-3,5000 calories per week. STEP IT UP FOR YOUR HEALTH Health Benefits For long term health and to reduce the risk of developing chronic diseases For successful sustained weight loss To be fit 10,000 steps a day Number of 12,000 to 15,000 steps a day 3,000 or more of your daily steps at a brisk pace STEPS TO DISTANCE CONVERSION Kilometers Miles 500 0.40 0.25 1,000 0.80 0.50 2,000 1.61 1.00 3,000 2.41 1.50 4,000 3.22 2.00 5,000 4.02 2.50 6,000 4.83 3.00 7,000 5.63 3.50 8,000 6.44 4.00 9,000 7.24 4.50 10,000 8.05 5.00
TRACKING TIME AND DISTANCE WALKED Walking Pace Time Walked 10 min. 20 min. 30 min. Stroll 0.6 km 1.2 km 1.8 km Medium 0.9 km 1.8 km 2.7 km Brisk 1.1 km 2.2 km 3.3 km HOW TO INCORPORATE MORE STEPS INTO A NORMAL WORKDAY: Park your car further from your workplace and walk a little extra further in the mornings and afternoons. If using public transport, get off at a stop before your usual station and walk the rest of the distance to your workplace. Take the stairs instead of any elevators. Even if you take a few flights and then take the elevators the rest of the way, that helps! Have standing or walking meetings instead of sitting. Take a longer route to colleague s offices, meeting or mailing rooms. Use printers, bathrooms or watercoolers further from your work station. Do some stretches or exercises between tasks in your workstation. Walk to the work stations of colleagues to discuss work matters rather than calling or emailing. Go for a quick walk within your building or work area to clear your head and get some fresh air between tasks. Make calls on your mobile outside while you walk, instead of sitting at your desk. Take a walk during a morning, lunch or afternoon break and ask a colleague to go with you. Pick a dining or meeting location within walking distance from your workplace. Take part in workplace wellness initiatives if available. Take your running shoes and go for a brisk walk from your office during your lunch break or after work before you go home. Arrange a time to be active before or after work, which might mean an early morning or late afternoon walk or a night time cycle or gym class.
STAY HYDRATED! Getting enough water every day is important for your health. Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. Most of your fluid needs are met through the water and beverages you drink. A common recommendation is to drink six or eight 8-ounce glasses of water or other fluid every day. But some adults may need more or less, depending on how healthy they are, how much they exercise, and how hot and dry the climate is. Now that you re starting the Geaux Move Step Challenge, make sure that you re drinking enough water every day! Benefits of Water: 1. Increases Energy & Relieves Fatigue: Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted! 2. Promotes Weight Loss: Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories! 3. Flushes Out Toxins: Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI s (urinary tract infections). 4. Improves Skin Complexion: Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It s the best anti-aging treatment around! 5. Maintains Regularity: Aids in digestion as water is essential to digest your food and prevents constipation. 6. Boosts Immune System: A water guzzler is less likely to get sick. And who wouldn t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks. 7. Natural Headache Remedy: Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration. 8. Prevents Cramps & Sprains: Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely. 9. Puts You in A Good Mood: When the body is functioning at its best, you will feel great and be happy!
MORE TIPS: If it is hard to get started, why not ask friends and family to be active with you and make it a regular occurrence. When someone else expects you to be there it will be harder to skip being active if you don t really feel like it or feel like you are too busy. Listen to music on your phone or ipod while being active. Pick something upbeat to get you moving just that little bit faster. If the weather is too hot or too cold, find something you can do in an environment that is more enjoyable e.g. inside in air-conditioned controlled environments, or swimming instead of walking in warmer climates. Excluding extreme conditions, don't let this stop you. Being active warms you up and a bit of sweat is good for you too! Set goals! If you know why you are being active, it will be easier for you to get started and keep going. Record what activities you have been doing to see your change over time. Participate in group events, for example walks such as Relay for Life or RSPCA Million Paws Walk, or even try a Parkrun or fun run event in your community. The first weeks of becoming active are the most critical period to sticking with a new physical activity routine, give yourself the best chance of "sticking with it" and commit to it for at least a month. If you slip out of routine, forgive yourself and begin again (and again). Don't give up, and avoid the all or nothing pitfall. Expect to notice an improvement in how you feel in about four to eight weeks. Walk with a friend or your dog, and you will be encouraged to walk even on those days when you feel don t feel like it. Introduce change every so often to keep it interesting. If walking is your thing, take a different walking route. Reward yourself! Each month, particularly for the first 6 months, reward yourself for sticking with your activity program goals. Pick something you enjoy and that is healthy. If you miss more than a week, resume your physical activity routine at one-half to twothirds of your normal level and build back up gradually. Look at the time spent doing physical activity in perspective of the hours in a day and week. Doing 30 minutes of physical activity within the 24 hours in the day or spending 2.5 hours being active broken up within the 168-hour week is manageable when you may usually spend this amount of time doing other activities like watching TV or looking at your phone. Walk during lunch or coffee breaks, 10 minute chunks of physical activity at least three times a day do make a difference. Take a mental break. Use your walking time to think about pleasant things. Avoid using the time to ponder family problems or bills. It is essential to feel good about what you are doing.
STEPS CHALLENGE: PARTICIPANT EVALUATION Please complete this evaluation by checking off the appropriate boxes. Data collected will provide information regarding the effectiveness of the steps challenge for your well-being and health and will help inform future programs that meet your needs. 1. Overall, how would you rate the Step Challenge experience? Excellent Good Satisfactory Poor 2. Did the Challenge motivate your to be more physically active? Yes No Unsure 3. Prior to the Challenge, how often did you spend at least 30 minutes a day of being physical active? Never Less than once a week 1 or 2 times a week 3 to 5 times a week More than 5 times a week 4. What I enjoyed most about the Challenge: 5. Suggestions to improve the Challenge: 6. After the Challenge, do you plan to continue being active for at least 30 minutes a day? Yes No Unsure 7. Additional comments: Thank you for your participation! Please turn in your completed evaluation to Ainsley McGovern via interoffice mail or email (amcgovern@arch-no.org)
ANO s 2018 Challenge Participant Name: Start Date: Monday, February 19th, 2018 End Date: Sunday, April 1st, 2018 Thank you for joining ANO s 2018 Geaux Move Challenge for a healthier you! In order to be fair to everyone who joined this challenge, and to attempt to gather the most accurate numbers, please provide the following information regarding the steps you are reporting: Week 1 (February 19 th February 25 th ) Week 2 (February 26 th March 4 th ) Week 3 (March 5 th March 11 th ) Week 4 (March 12 th March 18 th ) Week 5 (March 19 th March 25 th ) Week 6 (March 26 th April 1 st ) Total from February 19 th, 2018 April 1 st, 2018: How did you track your steps? Pedometer Smartphone Fitness watch (Circle One) Other: Signed Dated
THANK YOU FOR PARTICIPATING! FOR QUESTIONS, COMMENTS, OR TO REQUEST AN ACCOMMODATION, PLEASE CONTACT AINSLEY MCGOVERN IN HUMAN RESOURCES AT AMCGOVERN@ARCH-NO.ORG.