Walk Like a Greenback Record Sheet

Tue, 25 Nov 2008 09:54:04 -0600

Walk Like A Greenback
Weekly Log Sheet
8 week sessions: Nov 7 – Jan 2
Jan 2 – February 27
Feb 27 – April 17

Click Here to Download the Walk Like a Greenback Weekly Log Sheet.

Calorie Counter

Tue, 11 Nov 2008 08:33:16 -0600

Try using this Calorie Counter to help you with our Wellness Activity.

Student Activity Coming Soon

Tue, 11 Nov 2008 08:07:59 -0600

Keep an on out the student activity will be posted soon.

Wellness Activity 2008-09

Mon, 10 Nov 2008 11:18:30 -0600

Are you ready to be a member of Walk Like A Greenback?

Are you ready to move and get fit and healthy?
Well, join in on the wellness activity this year and YOU WILL HAVE FUN DOING IT!

Who can do this?
Everyone! This is a program for everyone, including the students, although their plan will come later. The staff will have teams of 4. You can group your own teams or if you need help, I will try to partner you with a group. You may join up with a co-worker or a spouse.

When will you do this?
Anytime! This program can be done anytime that you can fit in a walk, run, jog, lift weights or just some exercise.

The program will have three 8-week challenges:
Session 1 November 7 - January 2
Session 2 January 9 – March 6
Session 3 March 13 – May 8

What can you do?
Any form of exercise, but, Walking is easy so this year that will be our focus to get people moving! This will make is simple and motivating to boost your physical activity every day, no matter how busy you are. But, any form of exercise can be done that can be converted to steps. An exercise conversion chart follows.

How much do I have to do?
On the average, people take between 2000 - 4000 steps each day. This program will challenge you to walk approximately 200 miles in 8 weeks. You can easily accomplish this challenge by taking 10,000 steps, five days a week for the next eight weeks. That is walking an equivalent of 5 miles a day or 25 miles a week. You may not be able to do this at the start, but your goal will be to have reached this by the end of the 8-week challenge.

How?
E-mail me with your team name, members and select a team captain. You will need to register your four-member team and there will be a $5 entry fee, per person. Also, your team captain will need to collect your steps and report them every two weeks to Cindy Shumway or myself. Turn in your entry money to either Cindy or myself by the end of next week. Also, when registering, please specify a T-shirt size.

Incentives to hang in there
Being healthy and fit is the goal we all want to reach, but sometimes-additional incentives do help. All participants that report their steps every two weeks, throughout the three 8-week challenges, will have their name placed in a drawing for a Greenback jacket to be given away at the completion of the program in May.

How to do this?
If you have access to a pedometer, put this on first thing in the morning and at the end of the day, record the number of steps you’ve taken. If you do not have a pedometer, record 1 mile for every 20 minutes that your walk, which converts to 2000 steps.

Why exercise?

Benefits of  regular physical activity!
●Improves bone calcium
●Improves blood HDL (good) cholesterol
●Promotes sense of well-being & optimism
●Increases oxygen to the brain
●Increases fat burning enzymes
●Better ability to deal with stress
●Better control of hunger
●Improved self esteem
●Increased energy
●Better sleep
●Decreases blood triglycerides
●Decreases blood pressure in some people
●Decreases resting heart rate
●Decreases chance of senility
●Decreases body fat
●Decreases load on the heart
●Decreases risk of cancer, heart disease
●Decreased body weight
●Reduced risk of osteoporosis
●Delayed aging

Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with the above listed benefits

How to Convert your miles or minutes into steps
STEPS MILES MINUTES
1000 0.50 10
2000 1.0 20
3000 1.5 30
4000 2.0 40
5000 2.5 50
6000 3.0 60
7000 3.5 70
8000 4.0 80
9000 4.5 90
10000 5.0 100

Convert Other Physical Activities to steps 
STEPS ACTIVITY MINUTES
5000 Swimming 22
5000 Stationary Bike 30
5000 Biking 22
5000 Cleaning 70
5000 Gardening 50
5000 Weightlifting 40
3900 Snow Shoveling 20
5000 Rollerblading 30

For step equivalents for other forms of exercise check out the conversion charts at:  CalorieKing.com

Extras!
As you complete your reports every two weeks, you will be given a frog to tape to your door. This will show other teams, staff members and students that you are participating and how well you are doing. Or, it may show that you need to push yourself a little harder. Also, with the frogs being posted on the door frames, the students may become curious and therefore excited to start their own challenge. There may be a few other extras posted, but these will come later.

A student challenge will follow so watch for this!

If you have any questions about this program, please feel free to contact me. Also, remember to check with your physician before beginning any exercise program.

Remember, be proud to be a Greenback and walk with a “hop” in your step!

Good Luck and Have Fun! Glenda

Nurse’s Corner

Walk Like a Greenback Record Sheet

Calorie Counter

Student Activity Coming Soon

Wellness Activity 2008-09