30-Day Step Challenge

30-day-step-challenge-page-banner-jawbone

Sleekgeek is on a mission to get SA to #movemore.

We believe strongly that daily consistent movement is a key component of great health.

We launched this 30 day Step Challenge so that you do not have to do this alone.

Anyone can do this challenge. You are not required to have a fancy gadget at all either. If you have a smart phone there are tons of apps to help you count your steps. Most even have a built in tracker.

To make it official you must PLEDGE at the bottom of this page. 

HOW DOES IT WORK?

For 30 days we challenge you to walk a minimum of either:

  • 4,000 steps a day (beginner – someone who lives a VERY sedentary lifestyle).
  • 6,000 steps a day (intermediate – someone who lives a moderately sedentary lifestyle).
  • 8,000 steps a day (advanced – someone who lives a moderately active lifestyle).
  • 10,000+ steps a day (elite – someone who lives an active lifestyle).

Whichever category you choose, it should be a CHALLENGE. If you walk 6,000 steps in a day quite easily then you should be aiming for 8,000 or even 10,000.

Get out of Jail Free pass

BUT You get 2 days in a week to miss the target (so 5 out of 7 need to achieve goal.)

If you can get 6 or even 7 out of 7 then GO FOR IT! The 2 free days are a minimum requirement.

Push yourself 

The Step Challenge is supposed to get you up and moving, beyond what you normally do in your daily life. You should be actively looking for ways to add in more movement and walking throughout your day such as going for walks at lunch, taking the stairs, parking in the back of the parking lot, walking the dog instead of watching TV, and so on.

The takeaway at the end of the 30 days is you discover how enjoyable walking can be, how much better it can make you feel, and how easy it is to add more of it into your lifestyle in the simplest of ways.

 
 
 
STEP 1: Determine your 30-Day Step Challenge goal and start date.
 STEP 2: Make sure you have some kind of fitness tracking device (e.g. Jawbone), pedometer, or compatible smartphone.
STEP 3: Join our Online Step Challenge Support and Discussion Group.
 STEP 4: MAKE IT OFFICIAL! Take the pledge and commit at the bottom of this page and hit your goal every single day for 30 days in a row. If you miss a day you start back at day 1.

WHY SHOULD YOU JOIN OUR CHALLENGE?

Moving more throughout the day is one of the easiest and most reliable ways of losing weight and dramatically improving your health.

Don’t believe us?

Sedentary behaviour and physical inactivity is one of the top factors (along with smoking, high alcohol consumption, and obesity) that strongly reduces life expectancy and health-related quality of life.

Just sitting for more than 6 hours a day already statistically increases your risk for heart disease by more than 50%. You are also decreasing your span of quality life by roughly 7 years, and of course your risk for various types of cancers, among other things, has sky -rocketed.

Even if you go to the gym for 1 hour a day X 7 days a week… If you sit on your bum behind a computer, in the car, at a table, on the couch, or in your bed for the remaining 23 hours of your day then you are STILL sedentary.

Unsurprisingly, something as simple as examining the number of steps that people take throughout the day using a pedometer like the Jawbone can provide a clear distinction between sedentary behaviour, active behaviour, and the associated risks or benefits of each.

According to Mark Sisson, some of the reasons you should be walking more this year include:

  • It helps reduce body fat.
  • It improves glycemic control (better blood glucose control and more stable insulin levels after eating sugary or carbohydrate-rich meals).
  • It improves triglyceride levels and lowers blood pressure.
  • It’s good for your brain, (cognition, memory, academic performance, creativity, and logic tests.
  • It reduces stress.
  • It boosts immune function.
  • It prevents falls in the elderly.
  • It gives you a chance to think.
  • It can be a kind of meditation.
  • It keeps your buttocks engaged with the world, because excessive sitting causes glute inactivation and atrophy which brings about back pain, instability, and reduces strength.
  • It’s well tolerated by people with arthritis and many other health conditions who might not otherwise be able to exercise. Remember a little bit of something is still better than nothing.

So how about we bump sitting less and moving more a little higher up our priority lists?

 

HOW MUCH SHOULD YOU WALK?

Preliminary pedometer indices for public health have established that:

  • Those who take 5,000 steps a day or less are considered sedentary and at a higher risk for obesity, disease, and early death.
  • Those who take 10,000 steps a day or more are considered active and typically have less body fat and better overall health.

For some people, these numbers are ridiculously easy, and for others they might seem utterly impossible.

That is why we have broken it up into 4 different categories to let you choose which one best suits you. Hopefully over time you will be able to repeat the challenge, slowly moving towards the desired 10,000 steps or more.

  • 4,000 steps a day (beginner – someone who lives a VERY sedentary lifestyle).
  • 6,000 steps a day (intermediate – someone who lives a moderately sedentary lifestyle).
  • 8,000 steps a day (advanced – someone who lives a moderately active lifestyle).
  • 10,000+ steps a day (elite – someone who lives an active lifestyle).

Whichever category you choose, it should be a CHALLENGE. If you walk 6,000 steps in a day quite easily then you should be aiming for 8,000 or even 10,000.

The Step Challenge is supposed to get you up and moving, beyond what you normally do in your daily life. You should be actively looking for ways to add in more movement and walking throughout your day such as going for walks at lunch, taking the stairs, parking in the back of the parking lot, walking the dog instead of watching TV, and so on.

The takeaway at the end of the 30 days is you discover how enjoyable walking can be, how much better it can make you feel, and how easy it is to add more of it into your lifestyle in the simplest of ways.

If you aren’t sure: Determine your current daily movement (track your steps for 7 days, add them up and then divide the total by 7 to get your daily average). Then, select the category that is closest to 2,000-3,000 steps above what you are currently walking.

HOW DO YOU TAKE PART?

  • Determine your 30-Day Step Challenge goal and start date.
  • Make sure you have some kind of fitness tracking device (e.g. Jawbone, Fitbit, Nike, Garmin, or Polar devices) or just your smartphone’s built-in pedometer functionality.
  • Join our Online Step Challenge Support and Discussion Group.
  • GET MOVING! Hit your goal every single day for 30 days in a row. If you miss a day you start back at day 1.

WHAT IF I DON’T HAVE A PEDOMETER OR COMPATIBLE SMARTPHONE?

For most people, walking 1km is on average 1,250 steps:

  • 4,000 steps = 3,1km.
  • 6,000 steps = 4.8km.
  • 8,000 steps = 6.4km.
  • 10,000 steps = 8km.

If your goal is to walk 6,000 steps then measure out 4-5km on the map and go at it! Count anything extra that you take throughout the day as a bonus.

Get 10% off a tracker 

To help you along we are working with our friends at Quantifi.co.za – At Sleekgeek we all use their trackers and love them. They have kindly extended a 10% discount off all their products. That is damn cool of them.

Just visit www.quantifi.co.za and use the code “Sleekgeek10%” 

 

MAKE THE COMMITMENT WITH YOUR PLEDGE BELOW

  • I,

  • COMMIT to this 30 Day Step Challenge