Beaver Strides -- Get Your Move On!!

Follow these suggested guidelines for a successful 6-week individual program.

• Week 1
• Week 2
• Week 3
• Week 4
• Week 5
• Week 6

Week 1

GOAL: To measure the number of steps you currently take in a typical week.

WHAT TO DO: Put the pedometer on your waistband and reset it to “0” (refer to the handout “All About Pedometers” for more information).

• Go about your daily routines as you would normally.

• If possible, try to forget that you are wearing the pedometer.

• Don’t try to walk (or swim, bike, etc.) more than you do already.

• Record your daily steps in your tracking booklet.

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Week 2

GOAL: To make an effort throughout each day to increase your steps; increase your daily steps by 1,000 steps from Week 1.

WHAT TO DO: Think about how you can incorporate more steps into your daily activities (refer to “Steppin’ It Up Throughout the Day”).

• In your typical daily routines, try to be aware of activities that can increase your steps.

• Record your daily steps in your tracking booklet.

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Week 3

GOAL: To increase your daily steps by 1,000 from Week 2.

WHAT TO DO: Make time in your schedule to walk during breaks, lunch hours, or in the evenings, one to two times a week.

• Record your daily steps in your tracking booklet.

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Week 4

GOAL: To increase your daily steps by 1,000 from Week 3.

WHAT TO DO: Think about trying to track your miles from one destination to another.

• Continue to record your daily steps in your tracking booklet.

• Look at the Activity Conversion Chart for new forms of physical activity and exercise that you might want to try.

• Here’s your chance to consider making goals to reach a destination.

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Week 5

GOAL: Stay motivated and interested in your program.

WHAT TO DO: As workloads increase and midterms arrive, plan time for physical activity in your daily schedule.

• Increase daily steps by 1,000 from Week 4.

• Dedicate time to staying active and stress-free.

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Week 6

GOAL: To add one new activity to your current exercise program (i.e. swim, bike). Your options for physical activity are limitless, so have fun.

WHAT TO DO: Begin to slowly orient yourself to new activities – starting slowly helps prevent injury and increases sustainability of chosen activity.

• Remember to record all of your physical activity in the tracking booklet.

• Keep the water coming and stretch.

Congratulations! You’ve made it to Week 6 of your program and chances are you are feeling pretty good about yourself and accomplishing some of your fitness goals. What’s even better news is that you are healthier, too! Walking is such a great way to reduce stress, increase fitness, and get your move on! We hope you continue to do so throughout the rest of the term and the rest of your life. Be sure to check back in with the Beaver Strides Coordinator to cash in on your prizes and talk about your success.