A 10,000 Step Program to Better Health

Western Carolina University ’s Physical Activity Committee (PAC) of the Wellness Council and the Fitness Center are proud to sponsor the 10,000 Step Challenge designed to help students, faculty and staff increase physical activity. This motivational program will be the start of a commitment to a healthier lifestyle.

What do I get?

For $10.00, the 10,000 Step Program includes an electronic pedometer, which provides a tangible way to measure program recommendations such as taking the stairs rather than the elevator or walking down the hall to speak with someone rather than using the phone. Participants will also receive occasional emails on upcoming physical activity events on campus.

Health Benefits:

We recognize how difficult it can be to make time for exercise in today’s hectic, fast-paced schedules. Many of us who are always “on the go” are frequently the ones who have the least amount of time to meet even the recommended minimum of 30 minutes a day of moderate activity.

The health benefits of exercise are countless. Regular exercise prevents or improves heart disease, high blood pressure, diabetes, high blood cholesterol, overweight and obesity, osteoporosis, osteoarthritis, and colon, prostate, breast and uterine cancers. There is a solid link between physical activity and health.

Walking requires no equipment or special clothing other than good walking shoes, and it can be done in neighborhoods, parks, malls, walking trails, or in any safe and comfortable setting.

How to Begin:

Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day. Continue to track your daily steps and/or mileage; keep notes on how you feel, how your body is improving, or other changes you are making to improve your health.

A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3,000 steps each day, your goal for week one is 3,500 each day. Your week 2 goal is 4,000 each day. Continue to increase each week and you should be averaging 10,000 steps per day by the end of 14 weeks.

• Wear comfortable clothes that will keep you dry
• Wear shoes designed for walking, and be sure to buy new shows every 500 miles to help prevent injury
• Add variety by changing your route
• Walk inside if the weather is bad
• Carry a water bottle
• Wear sunscreen and/or a hat in the summer
• Record your mileage and/or steps in a log to help you track your progress
• Warm-up and Cool-down at the beginning and end of your walks to increase and decrease heart rate gradually
• Walk at a brisk pace to get a good workout
• Do what comes naturally – set a stride that is comfortable
• After a vigorous walk, stretching is important to reduce injuries and improve flexibility

Campus Walking Maps

For more information, contact Shauna Sage at sage@wcu.edu or call (828) 227-7069