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Getting fit and healthy is not complicated. We need to move and get active, and what better way than walking? Join the 28 Day Step Challenge to help us be more active by walking and taking more steps. This exercise challenge will motivate us to incorporate walking into our daily routines and improve our overall fitness.
The Challenge
This challenge has been adapted from the Step It Up June Challenge. In this challenge, we’ll increase the steps we take 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. That’s excellent, but keep on stepping!
Go from sedentary to very active. This challenge starts in the sedentary range, which most people can 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
- Step 1 – Select your current activity level
- Step 2 – Download Target Guide
- Step 3 – Download the Scoring Sheet
What is your Current Activity Level
This exercise challenge has progressions depending on your current exercise and activity level. If you are new to exercise and sedentary, you will be fine starting with the base-level target guides. Read the statements below to see which activity level you are and 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 |
Challenge Design
Scoring the Challenge
The 28-Day Step 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 monthly total score. 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 the 28-Day Stepping Challenge Scoring Sheet
28 Day Step Challenge Scoring Sheet 210 KB 46 downloads
Scoring sheet to be used with the 28 Day Step Challenge …Target Guide
Download, print, and keep the guide handy. Pin it to your fridge, and check your step target for the day.
28 Day Step Challenge
Score Results
After completing your scoring sheet and totalling your monthly score, you can compare your score against the activity ranges in the table below.
| Score Range | Activity Level |
|---|---|
| 28 or less | Sedentary |
| 29-55 | Mild |
| 56-83 | Moderate |
| 84-111 | Heavy |
| 112-140 | Extreme |
Daily Target Guides
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