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.
