www.chestercountyhospital.org
610-738-2542
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MOVING MORE … Around CCH …
Fern Hill Medical Campus
Did You Know …
√ If you walk around the perimeter of Fern Hill’s surrounding parking
lots, it is 947 steps
 If you do this two times, you are just 105 steps away from a
mile.
 Continue your walk from Fern Hill’s Main Entrance (Building
B) and proceed to the 2nd Floor Elevator (closest to Building
D Entrance) - congratulations, you have reached a mile!
(Approximate Walking Time: 20 minutes)
√ If you park nearby the Turks Head Surgery Center’s Main Entrance
and walk to the Main Entrance (Building B), you have walked 451
steps. Continue from here to the Outpatient Physical Therapy
Department and you have walked just over a quarter of a mile!
Indoor Loop
Fern Hill Campus
First Floor
Main Entrance (Building B) to Outpatient Physical
Therapy Department
Physical Therapy Dept. to Outpatient Lab
Outpatient Lab to 2nd Floor Elevator (Closest to
Building D Entrance)
2nd Floor Elevator back to Main Entrance (Building B)
TOTAL
Step
Equivalents
70 steps
100 steps
56 steps
108 steps
* 334 Steps
* If you walk this path 6 times, you have walked just over 1 mile!
(1 mile = 2000 Steps)
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The Chester County Hospital – Main Campus
√ If you park your car in the farthest row of the Hospital’s
Parking Lot, it is 415 steps to the Hospital’s Front Entrance.
 If you leave a snack in your car that you have to walk to get,
that is 4 passes, which equals 1,160 steps, or over 6% of
your 10,000 daily step recommended amount. By the way,
you’re only 400 steps away from a mile.
(Walking Time: 15 minutes)
√ If you take the stairs from the 1st to the 3rd Floor of the Hospital, it
is 65 steps.
 If you make this trip just 3 times a day instead of
taking the elevator, it is an extra 390 steps towards your
daily recommended value. Remember that extra 400 steps
you were looking for? You just got it!
(Walking Time: 5 minutes)
If you complete all of these recommendations, you will have
covered 2,030 steps, or 20% of the 10,000 recommended daily
number of steps, and it will take you less than half an hour!
You are on your way!
 New Indoor Walking Trail 
The Employee Wellness Committee is happy to announce the
completion of our “Indoor Walking Trail” on the Ground Floor of
the Hospital. The marked Trail starts at the Loading Dock
Entrance and ends outside the old MRI suite. If you complete 7
laps around the marked trail you would have walked one mile.
Please note that this Trail is for the use of our Employees
only and is not something open to visitors or the public.
We hope that you will stop by and check out our new Indoor
Walking Trail during your lunch break or after work. Remember,
every step counts!
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Taking More Steps …
Activities (For 10 Minutes) and Their Steps Equivalents …
Trampoline 1095
Line Dancing 1432
Sit-ups (Vigorous) 2526
Golfing (with Cart) 1095
Rowing Machine 1095
Push-ups (Vigorous) 2526
Bicycling 2526
Kick Boxing 3200
Surfing 968
Rock Climbing 3495
Ping Pong 1263
Punching bag 1895
Beach Volleyball 2526
Aerobics 2063
Interesting Things Around The Globe …
Location
Steps
Grand Canyon
277 miles
554,000 Steps
Great Wall of China
Over 6,000 km
7,456,195 + Steps
Tour de France
+/- 2,110 miles
4,220,00) Steps
A Marathon
26.2 miles
52,400 Steps
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Congratulations on deciding to make walking a part of your daily routine. By
making this commitment to walking daily you will be taking the steps
toward improving your health.
A daily routine of 30 minutes or more of brisk walking will help you control your
weight, lower your cholesterol, strength your heart, improve your muscle tone
and promote an overall sense of well being. You probably already are
walking more than you think.
The CHESCO Every Step Counts Packet will give you the tools you need to plan
and track your daily walking habits, while making more steps a permanent part of
your healthy lifestyle.
Everything you need to participate is in this packet. Just put on your step counter first
thing in the morning and at day’s end log the number of steps you have taken. Start out
slowly and work and up to the goal of 10,000 Steps A Day.
WAYS TO HELP YOU ACHIEVE YOUR “STEPS”
ON YOUR MARK … GET SET … GO …
Before you start your walking program be sure to follow these basic tips to keep
you safe and comfortable …

If you’re a man over 40, a woman over 50 and have a health condition or
have not had a have a regular physical activity for a long time, be sure to
check with your doctor before starting any new exercise program.

Choose comfortable supportive shoes designed for walking.

Dress in loose-fitting, comfortable clothing. Choose clothes appropriate for
the weather.

Warm up at a slow pace, easy pace for 5 minutes at the start of your walk;
similarly, cool down for 5 minutes at the end of your walk.

Maintain a brisk walk by taking small, quick steps to keep your pace. Long
strides can lead to leg and foot injury.
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
Practice correct posture, keep your head up, chin level and chest up with your
shoulders back. Arms should be bent at the elbow and swinging as you walk.
Remember to look at the path ahead of you, not down toward the ground.

Drink plenty of water before during and after walking - to cool working
muscles and keep your body well hydrated.
FITTING IT ALL IN …
In order to achieve the goal of walking 10,000 Steps A Day you will need to
increase your activity consistently. That means setting aside time each day for a
scheduled walk - outdoors, at an indoor mall or on a treadmill in your own home
or at a fitness facility. It also means taking opportunities throughout the day to
Increase our walking. The challenge is to think of creative ways you might be
able to add more steps to your daily routine and make it a habit.
To put more steps into your daily routine …
KEY POINTS OF TRAINING
 Find a walking partner to motivate each other.
Increase your activity level
gradually … consider adding
 Take the stairs instead of elevators
just 200 steps a day!
 Walk to the break room or restroom farthest from
your office.
 Exit the bus several stops from your destination
and walk the rest of the way.
 Take a walk with your children instead of watching
For A Weight Loss
TV with them.
Program - go for
longer walks up to 30
 Pace the floor while talking on the phone.
– 60 minutes.
 Park far away from your destination and walk.
 Walk into the bank or restaurant instead of using the
For A
drive-in window.
Cardiovascular
 Take a walk while waiting for your doctor's appointment
Program - consider
or for a restaurant table.
shorter walks of
greater intensity
 Deliver your telephone and e-mail messages personally
eventually building up
 Have a “walking meeting.”
to 30 minutes of non Hide your remote and get up each time you need to
stop walking.
change the TV channel.
For A Longevity
 Going to and from work, park you car several blocks from
Oriented Program your office or get off at several bus stops before your stop.
gradually build up to
Walk the rest of the way.
6,000 -10,000 steps a
 When talking on the telephone, get up and walk around.
day and maintain that
 Dance when listening to music.
level consistently. .
 When you go shopping at a mall, walk
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
twice around the mall before you start shopping.
Park your car far from the mall as possible.
Include active activities walking, golfing, hiking, bicycling, skating, or
swimming in your vacation plans.
EVERY STEP YOU TAKE ADDS UP!
SAFETY All THE WAY …










Carry identification.
Wear a Medic Alert bracelet or necklace if you have diabetes, an
allergy to bee stings or other conditions that could result in an
emergency.
Make sure your friends or relatives know your favorite walking routes.
When possible walk with a companion.
Walk in familiar areas and alter your route pattern. Know the location
of telephones, businesses and stores on your route.
Avoid unpopulated areas, such as deserted streets and overgrown
trails. Especially avoid unlit areas at night.
Don’t wear headphones. Use your hearing to be aware of your
surroundings.
Walk against traffic so you can easily see approaching vehicles.
Wear reflective materials if you must walk after dark.
Carry a whistle or noisemaker.
STAYING ON TRACK …
Starting a walking program takes initiative. Sticking with it takes
commitment. To stay motivated …

Set Realistic Goals: Set with small walking goals that you can
achieve in one or two week increments. Here you can enjoy a
sense of accomplishment more frequently while on your way to
achieving your ultimate goal of walking 10,000 steps a day.

Don’t Overdo It: When beginning a new walking program, begin
at a very moderate intensity and adjust it as your fitness and
comfort level allows. Periodically evaluate your intensity and
duration to make sure that you are not over or under training.
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
Keep a Progress Chart: Keep a log to monitor your progress
and record your success.

Variety Is The Spice of Life: Introduce a new walking route for
a change of scenery.

Plan Ahead: Integrate fixed workout times into your schedule. By
having a plan, you’re showing commitment and are more likely to
exercise on a regular basis.

Walk With A Friend. Will help keep you going and double the fun
of exercising! It is best to work out with a friend who has the same
interests and a similar level of fitness.

Reward Yourself: Hard work and success deserve reward. When you
have reached a goal, reward yourself with a special treat such as a
new CD or an evening out with friends. You’ve earned it!
STARTING A WALKING EXERCISE PROGRAM WON’T MAKE
YOUR LIFE BETTER; STAYING WITH
A WALKING PROGRAM WILL.
10,000 STEPS MAY SEEM OVERWHELEMING AT
FIRST, SO START OUT SLOWLY AND KEEP
ADDING STEPS.
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Steps-To-Distance Conversions
A DAY
Want to know how far you have walked to your
steps? Use the Chart Below For an Estimate.
STEPS
MILES
500
1000
1500
.25
.50
.75
2000
2500
3000
3500
4000
4500
5000
5500
6000
6500
7000
7500
8000
8500
9000
9500
10,000
1
1.25
1.50
1.75
2
2.25
2.50
2.75
3
3.25
3.50
3.75
4
4.25
4.50
4.75
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Use A Pedometer/Step Counter To Find Out How Many Steps
You Are Taking Every Day …
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Resources For Tracking Your Steps
http://www.mapmyrun.com
This is a helpful tool for tracking your walks. Map new routes around
your community, save old ones and share with others! Phone
applications are also available.
http://www.thewalkingsite.com
The site offers tips on walking, stretching, improving speed, target
heart rate, nutrition, recommended foot-wear, etc; beginners
schedule; sample walking programs; events and training; and much
more!
Resources for General Information
https://aom3.americaonthemove.org
http://www.shapeup.org/
http://www.ymcabwv.org/sslpage.aspx?pid=555
Employee Wellness Committee
3.12 - KKline, WCU Public Health Education Intern - Spring, 2012 – Updated
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