Excercise at work program?
We have 2 programs going at work right now. We just started our version of the biggest loser, which is mostly just about weight loss, but we do encourage the listing of physical challenges and documenting if you completed them or not.
We also just did an exercise called walk across California.
Here are the basic details about how it worked.
We had specific way points listed and as the miles added up they updated the position of the team on the map.
This 12 week walking program is designed to promote walking other types of physical activity to help our employees become physically active and develop healthy habits that encourage physical fitness for life. Participants will register in department or division teams of three or five and compete to compete a virtual walk around California. In the interest of equality, the five person teams will have a longer route. Click here to see the routes. REGISTRATION Sign up now! Teams may register between April 8, 2008 and April 18, 2008. DURATION Walk Across California is a 12 week walking program that will run from May 5, 2008 - July 27, 2008. TEAM NAMES Each team will select a unique team name. Please put your department or division name somewhere in your name. For example, Risk Management Walkers. TRACKING STEPS Beginning on day one of the competition, each member will track their steps and/or physical activity daily. At the end of each week, each member will convert their steps or other activities to miles and submit their weekly mile total to their captain. For the purpose of this competition, a week is considered Monday through Sunday. You do need to submit your totals each week to your captain even if you are not at work. If you going to be on vacation or away from the office, steps can be emailed or called in. The previous weeks mile total should be submitted to your captain on Monday of each week. Captains-please post the previous weeks team mileage by Tuesday of each week (Monday is fine if you have it). Part of the fun is see how your progress stacks up to the other teams. If you mileage isn't turned in, then progress cannot be updated. Please be timely :) CAPTAINS Each team will elect a team captain. The team captain will be responsible for collecting the weekly miles from all members and posting the previous weeks total milage for their team on Tuesday of each week.Your teams progress will then be updated on the team site by the site administrator. If at any point during the competition the captain is not available to post steps, elect another team member to complete the task. PEDOMETERS If you participated in the 2007 Walking Challenge, please use your pedometer from last year. If you prefer to use your own, that is fine too. If you DID NOT particapte in the 2007 Walking Challenge, you will be provided a pedometer free of change. If you received a free pedometer last year, but no longer have it, there is be a $5 fee to help offset the cost. As we all know, we are in a buget crisis so as much as we would like to give away free pedometers every year, we just can’t afford it. HOW DO WE WIN? There are milestone awards through out the competion and the there will be overall 1st , 2nd, and 3rd place titles for the first three teams that make it back
Beginning on day one of the competition, each member will track their steps and/or physical activity daily. At the end of each week, each member will convert their steps or other activities to miles and submit their weekly mile total to their captain. For the purpose of this competition, a week is considered Monday through Sunday. You do need to submit your totals each week to your captain even if you are not at work. If you going to be on vacation or away from the office, steps can be emailed or called in.
Exercise Equivalents 2,000 steps measured with a pedometer = 1 mile.
The exercise values have been estimated by average caloric burn for a 150 lb. person exercising at moderate intensity levels for 30 minutes. The primary goal of Walk Across California is to encourage people to participate in regular activity to increase overall health.
The exercise equivalents were developed so participants who enjoy activities in addition to walking can log credit for those different activities. These are estimates. You may log 1 mile for 20 minutes of any exercise that makes you breathe hard and sweat. You may log 1 mile for every 15 minutes of any continuous exercise that makes you breathe very hard and perspire heavily.
You may add up 10 minute segments of continuous activity that makes you breathe hard and sweat.
Walkers may wear their pedometer all day and report their total miles for the day by dividing their steps by 2,000.
Although competition with others is an excellent motivator, we encourage people to participate in Walk Across California to enjoy the many benefits of exercise.
You could do whatever location you want, since we were in CA that's what we chose
We also just did an exercise called walk across California.
Here are the basic details about how it worked.
We had specific way points listed and as the miles added up they updated the position of the team on the map.
This 12 week walking program is designed to promote walking other types of physical activity to help our employees become physically active and develop healthy habits that encourage physical fitness for life. Participants will register in department or division teams of three or five and compete to compete a virtual walk around California. In the interest of equality, the five person teams will have a longer route. Click here to see the routes. REGISTRATION Sign up now! Teams may register between April 8, 2008 and April 18, 2008. DURATION Walk Across California is a 12 week walking program that will run from May 5, 2008 - July 27, 2008. TEAM NAMES Each team will select a unique team name. Please put your department or division name somewhere in your name. For example, Risk Management Walkers. TRACKING STEPS Beginning on day one of the competition, each member will track their steps and/or physical activity daily. At the end of each week, each member will convert their steps or other activities to miles and submit their weekly mile total to their captain. For the purpose of this competition, a week is considered Monday through Sunday. You do need to submit your totals each week to your captain even if you are not at work. If you going to be on vacation or away from the office, steps can be emailed or called in. The previous weeks mile total should be submitted to your captain on Monday of each week. Captains-please post the previous weeks team mileage by Tuesday of each week (Monday is fine if you have it). Part of the fun is see how your progress stacks up to the other teams. If you mileage isn't turned in, then progress cannot be updated. Please be timely :) CAPTAINS Each team will elect a team captain. The team captain will be responsible for collecting the weekly miles from all members and posting the previous weeks total milage for their team on Tuesday of each week.Your teams progress will then be updated on the team site by the site administrator. If at any point during the competition the captain is not available to post steps, elect another team member to complete the task. PEDOMETERS If you participated in the 2007 Walking Challenge, please use your pedometer from last year. If you prefer to use your own, that is fine too. If you DID NOT particapte in the 2007 Walking Challenge, you will be provided a pedometer free of change. If you received a free pedometer last year, but no longer have it, there is be a $5 fee to help offset the cost. As we all know, we are in a buget crisis so as much as we would like to give away free pedometers every year, we just can’t afford it. HOW DO WE WIN? There are milestone awards through out the competion and the there will be overall 1st , 2nd, and 3rd place titles for the first three teams that make it back
Beginning on day one of the competition, each member will track their steps and/or physical activity daily. At the end of each week, each member will convert their steps or other activities to miles and submit their weekly mile total to their captain. For the purpose of this competition, a week is considered Monday through Sunday. You do need to submit your totals each week to your captain even if you are not at work. If you going to be on vacation or away from the office, steps can be emailed or called in.
The previous weeks mile total should be submitted to your captain on Monday of each week. Captains-please post the previous weeks team mileage by Tuesday of each week (Monday is fine if you have it). Part of the fun is see how your progress stacks up to the other teams. If you mileage isn't turned in, then progress cannot be updated. Please be timely :)
Exercise Equivalents 2,000 steps measured with a pedometer = 1 mile.
| Activity | Actual Miles/Minutes | Recorded Miles |
| Walking, stroll (2 mph) | 30 minutes = | 1 mile |
| Walking, typical pace (3 mph) | 30 minutes = | 1.5 miles |
| Walking, brisk (4 mph) | 30 minutes = | 2 miles |
| Running (5.5 mph) | 1 mile = | 1 mile |
| Cycling/Mountain Biking (13 mph) | 7 miles = | 1 mile |
| Spinning | 30 minutes = | 2 miles |
| Aerobics (moderate intensity) | 30 minutes = | 1 mile |
| Stairmaster (moderate intensity) | 15 minutes = | 1 mile |
| Roller Blading | 3 miles = | 1 mile |
| Swimming (30 yds/min) | 1 mile = | 1 mile |
| Garden, digging | 30 minutes = | 2.5 miles |
| Garden, push mowing | 30 minutes = | 2.25 miles |
| Garden, raking | 30 minutes = | 1 mile |
| Garden, planting | 30 minutes = | 1.5 miles |
| Dancing, moderate to rapid | 20 minutes = | 1 mile |
You could do whatever location you want, since we were in CA that's what we chose
