28 Day Step Challenge

Getting fit and healthy is not complicated, we need to move, get active and what better way than walking. This exercise challenge is going to help us be more active by walking more & taking more steps.

The Challenge

This challenge has been adapted from the Step It Up June Challenge. In this challenge we’ll be increasing the number of steps we do slowly but surely, you can check the target each day and hit your goal. You’ll need to start finding more ways to be active such as parking further away from your destination, walking whenever you can and taking the stairs.    Your daily step target in this challenge should be considered a ‘minimum’ if you hit it, excellent but keep on stepping!

Go from sedentary to very active; this challenge starts in the sedentary range which most people will be able to achieve without much additional effort.

By the end of the challenge, you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

How to take part in this Challenge

How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10, and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smartphones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as Map My Walk provide accurate steps and distance.  To get started, download an activity tracking apps such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic,

What is your Current Activity Level

This exercise challenge has progressions depending on your current exercise and activity level, if you a new to exercise and sedentary, you will be fine to start on the base level target guides. Read the statements below to see which activity level you are and therefore which challenge targets you should follow.

ACTIVITY LEVEL ACTIVITY LEVEL MULTIPLICATION FACTOR
Sedentary You lead a sedentary
lifestyle with little to no
regular exercise or activity.
none
Mild Activity Level You undergo Intensive
exercise for at least 20
minutes 1 to 3 times per
week.
If you do not exercise
regularly, but you maintain a busy lifestyle that requires
you to walk frequently for
long periods,
you meet the requirements of this level.
1.375
Moderate Activity Level You undergo Intensive
exercise for at least 30 to 60 minutes 3 to 4 times per
week.
1.55
Heavy or (Labour Intensive) Activity Level You undergo intensive
exercise for 60
minutes or greater 5 to 7
days per week and/or you
have a labour-intensive job
also.
1.7
Extreme Level You are exceedingly active
and/or very
participate in demanding
activities:  
Examples include athlete
with an almost
unstoppable training
schedule with multiple
training sessions
throughout the day very a
demanding job, such as
shovelling coal or working
long hours on an assembly
line.
Generally, this level of
activity is very difficult to
achieve
1.9

Scoring the Challenge

The Strep It Up June challenge is split into five levels for which you can score your progress; you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month. You will score yourself either 1,2 or 3 points depending on which level you achieve, that’s a maximum of ‘5’ per day, minimum of ‘1’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet (includes targets)

Target Guide

Download, print off and keep the guide handy, pin it to your fridge and check your step target for the day.

Step Targets with Multiplication Factor Applied

DaySedentaryMildModerateHeavyExtreme
Multiplication Factor01.3751.551.71.9
140005500620068007600
242005775651071407980
344006050682074808360
446006325713078208740
548006600744081609120
650006875775085009500
752007150806088409880
8550075628525935010450
9580079758990986011020
106100838794551037011590
116400880099201088012160
1267009212103851139012730
1370009625108501190013300
14730010037113151241013870
15770010587119351309014630
16810011137125551377015390
17850011687131751445016150
18890012237137951513016910
19910012512141051547017290
20950013062147251615018050
21990013612153451683018810
221040014300161201768019760
231090014987168951853020710
241140015675176701938021660
251190016362184452023022610
261240017050192202108023560
271290017737199952193024510
281340018425207702278025460

Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.  

Premium Challenge (£3)

28-day-step-challenge Premium
Premium 28 Day Step Challenge

Get accountability when you sign up to my Premium 28 Day Step Challenge. All your workouts scheduled within my training app powered by Traiinerize.

Track each daily target, add your own workouts and track body stats.

  • Full access to training app (powered by Trainerize)
  • 1-way messaging, get a reminder every day for your daily targets
  • BONUS workouts.

Daily Target Guides

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