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Guidelines for Participation

These are strictly guidelines. You may find that you need to alter these goals up or down depending on your ability and fitness goals.

Week 1

Goal:

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

What to do:

  • Wear the pedometer on your waistband and reset it to 0 (refer to 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.
  • Dont try to walk (or swim, bike etc.) more than you do already.
  • Record your daily steps in your tracking booklet.

Week 2

Goal:

  • To make an effort throughout each day to increase your steps.

What to do:

  • Think about how you can incorporate more steps into your daily activities (refer to the Steppin It Up Throughout the Day handout)
  • In your typical daily routines, try to be aware of activities that can increase your steps.
  • Record your daily steps in your tracking booklet.

Week 3

Goal:

  • To increase your weekly steps by 10% 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 (refer to the My Weekly Goals in the tracking booklet)
  • Record your daily steps in your tracking booklet.

Week 4

Goal:

  • To increase your weekly steps by 10% from week 3.

What to do:

  • Think about trying to track your miles around the world.
  • Continue to record your daily steps in your tracking booklet.
  • Look at activity conversion chart for new forms of physical activity and exercise that you might want to try.
  • Heres your chance to consider making goals to reach a destination.

Week 5

Goal:

  • Find ways to 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 weekly steps by 10% from week 4.
  • Dedicate time to staying active and stress-free.

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 activity in the tracking booklet.
  • Keep the water coming and stretch.

Week 7

Goal:

  • To keep things interesting.

What to do:

  • Utilize other activities to carry you through the remainder of the program.
  • Make note of preferred exercise activity for future reference

Week 8

Goal:

  • To increase weekly exercise intensity (refer to the Determining Exercise Intensity page in tracking booklet)

What to do:

  • Begin to consider methods for increasing the intensity of your activity. Think about increasing your pace, taking a challenging fitness class, or doing walk/runs.
  • Keep track of activity.
  • Remember, variety is the spice of life.

Week 9

Goal:

  • To add one more activity to your program.

What to do:

  • Refer to the tracking booklet or REC Sports and Faculty Staff Fitness for different forms of exercise.
  • You are doing a great job of keeping exercise and physical activity in your life, keep up the good work!
  • Buddies can be life savers, so find a partner to be fit with.
  • Remember, you can walk, bike, or swim to make those final destinations.

Week 10

Goal:

  • To reach final destinations and continue your established programs over the break.

What to do:

  • Try to maintain program consistency over the holiday by sticking with a routine.
  • Refer to travel and exercise or home program resources.
  • Tell a friend about your new-found healthy lifestyle and Beaver Strides.