Thank you for signing up to the Sleekgeek 21-Day Step Challenge.
We look forward to helping you build the habit of moving more.
(⚠️Remember to bookmark this page!⚠️)
With Sleekgeek, you'll never be alone!
Join our dedicated Step Challenge Support Group to connect with other challengers on the same journey as you.
Join us for a community-wide group start on the 6th of Feb 2023 and you could win some incredible prizes worth over R32,000 sponsored by Vitaforce!
DAILY PARTICIPATION PRIZES:
Make at least ✅1 post in the Step Challenge Support Group with #Vitaforce to be entered into the daily draw.
AND ✅complete the form below to submit your daily step count.
Your post can be about your progress towards your step goal or it can be announcing when you've hit it for the day.
You should complete the form at the end of the day (or first thing the next morning) with your final step count for that day.
For each day that you do this, you'll be entered into the daily lucky draw.
GRAND PRIZE WINNER:
At the end of the challenge we'll select a Grand Prize Winner from those who shared their progress for at least 17 of the 21 days.
Get started with the 21-Day Step Challenge using the details below. Remember to bookmark this page for future reference.
We have a community-wide group start kicking off on the 6th of Feb 2023. If you've signed up before that, you might wish to wait before getting started by yourself.
1) CHOOSE A DAILY STEP GOAL:
Research has shown 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.
Whereas, those who take 10,000 steps a day or more are considered active and typically have less body fat and better overall health.
We recommend using this as a guide to aim for:
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 a very active lifestyle.
12,000 steps a day or more: Overachiever - someone who has way too much energy.
Not sure? Estimate your average daily steps and add +2,000.
Whichever category you choose, it should be a challenge.
You should be consciously and 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.
2) TRACK YOUR STEPS:
Option 1: Pedometer or Fitness Tracking Watch/Device.
If you have some kind of pedometer, watch, or fitness tracker that tracks your steps, then this is your best bet.
Option 2: Smartphone.
Most newer smartphones have their own built-in pedometers. If you aren’t sure, just search on Google for your phone make/model + the words “built-in pedometer” or ask in the Step Challenge Support Group.
Option 3: Treadmill.
If you are a regular gym-goer and plan to get most of your steps in on the treadmill, then most treadmills will track your steps (or at least the distance covered and then you can use the table below to convert it to steps). This is not ideal because we would obviously like you to be out and about, getting in more movement throughout the day – but it’s better than nothing!
Option 4: Estimate.
The average person walking at a brisk and determined pace can expect to walk these number of steps based on distance and time walked:
1,000 steps = 0.8km walked = 10 minutes walking
2,000 steps = 1.6km walked = 20 minutes walking
3,000 steps = 2.4km walked = 30 minutes walking
4,000 steps = 3.2km walked = 40 minutes walking
5,000 steps = 4km walked = 50 minutes walking
6,000 steps = 4.8km walked = 1 hour walking
7,000 steps = 5.6km walked = 1 hour 10 minutes walking
8,000 steps = 6.4km walked = 1 hour 20 minutes walking
9,000 steps = 7.2km walked = 1 hour 30 minutes walking
10,000 steps = 8km walked = 1 hour 40 minutes walking
10,000 steps = 8.8km walked = 1 hour 50 minutes walking
12,000 steps = 9.6km walked = 2 hours walking
3) GET MOVING:
Put in some mindful effort each day to walk more and hit your daily Step Goal.
Get creative and have fun with it, but also work hard when it gets tough.
If you're struggling to hit your step goal, look at how you can break it down into smaller individual walks. For example, 6,000 steps (i.e. an hour of walking) could look like:
- 2 x 30-minute walks
- 3 x 20-minute walks
- 4 x 14-minute walks
- 6 x 10-minute walks
4) SHARE YOUR PROGRESS AND WIN:
Remember, in order to win prizes you need to SHARE!
Make at least ✅1 post in the Step Challenge Support Group with #Vitaforce AND ✅complete the form below to submit your step count.
For each day that you do this, you'll be entered into the daily lucky draw to win the Daily Participation Prize of a Vitaforce Hamper worth R1,400.
✅ Fill out the form below to submit your final step count for the day (do this at the end of every day or first thing the next morning)
At the end of the challenge we'll select a Grand Prize Winner from those who shared their progress for at least 17 of the 21 days. They'll win a Clicks voucher worth R3,000 for their consistenty!