City of Cape Girardeau Employee Wellness
Fit 4 Life
Wellness Challenge #1
30 Day Walking Challenge… to 10,000 Steps!
Once you complete this Challenge, mark it off in your Vendor Passport
and then create your own challenge to keep you moving and reduce your risk of heart disease, high blood pressure,
stroke, depression, osteoporosis, diabetes, high cholesterol, and help clear artery-clogging plaque … !
How to participate in the 30 Day Walking Challenge:
Choose Beginner, Intermediate, or Advanced depending on YOUR Fitness Level.
Track your steps daily using a pedometer, step tracking device, fit bit, or use an app on your phone.
Track your steps on your calendar or in your notes each day to compare day to day.
This challenge is on the Honor System– But you must track it for YOUR records.
If you don’t make your steps for the day, you can make them up the next day.
The missed steps must be made up to complete the challenge.
(Challenge is on back of sheet)
Busy day? Break up your walks/steps into several 10 minute walks throughout the day! Same great benefits.
Not sure what level you are?
Beginner: Just getting off the couch
Intermediate: You can walk 2-2.5 miles at one time
Advanced: You can walk 4.5-5 miles at one time
Steps Metrics
5 Minutes= 500 Steps
A beginner can do four 5-minute brisk walks to get to 2,000 steps
10 Minutes =1,000 Steps
2,000 steps is approximately 1 mile of fitness
10,000 Steps = 5 Miles!
Walking Paths are provided as an option for your work location.
Walking can be replaced with elliptical use/ biking/ running/ dancing/ stairs.
Pick up your Wellness Passport today if you still haven't! It’s not too late!
Questions/ comments: Contact Christine Paige, your Fitness & Wellness Coordinator
: [email protected] ~ : #573-339-6604
Beginner: 30 Day Walking Challenge
Day 1
Goal is 2,000 Steps
Intermediate: Walking Challenge
Day 1
Goal is 5,000 Steps
Advanced: Walking Challenge
Day 1
Goal is 10,000 Steps
Day 2
Add
500 Steps
Daily Goal:
2,500 Steps
Day 2
Add
500 Steps
Daily Goal:
5,500 Steps
Day 2
Daily Goal: 10,000 Steps
Day 3
Add
500 Steps
Daily Goal:
3,000 Steps
Day 3
Add
500 Steps
Daily Goal:
6,000 Steps
Day 3
Daily Goal: 10,000 Steps
Day 4
Add
500 Steps
Daily Goal:
3,500 Steps
Day 4
Add
500 Steps
Daily Goal:
6,500 Steps
Day 4
Daily Goal: 10,000 Steps
Day 5
Add
500 Steps
Daily Goal:
4,000 Steps
Day 5
Add
500 Steps
Daily Goal:
7,000 Steps
Day 5
Daily Goal: 10,000 Steps
Day 6
Add
500 Steps
Daily Goal:
4,500 Steps
Day 6
Add
500 Steps
Daily Goal:
7,500 Steps
Day 6
Daily Goal: 10,000 Steps
Day 7
REST Day
Day 7
REST Day
Day 7
REST Day
Day 8
Daily Goal: 4,500 Steps
Day 8
Daily Goal: 7,500 Steps
Day 8
Daily Goal: 10,000 Steps
Day 9
Daily Goal: 4,500 Steps
Day 9
Daily Goal: 7,500 Steps
Day 9
Daily Goal: 10,000 Steps
Day 10
Daily Goal: 10,000 Steps
Day 10
Add
500 Steps
Daily Goal:
5,000 Steps
Day 10
Add
500 Steps
Daily Goal:
8,000 Steps
Day 11
Daily Goal: 5,000 Steps
Day 11
Daily Goal: 8,000 Steps
Day 11
Daily Goal: 10,000 Steps
Day 12
Daily Goal: 5,000 Steps
Day 12
Daily Goal: 8,000 Steps
Day 12
Daily Goal: 10,000 Steps
Day 13
Daily Goal: 8,000 Steps
Day 13
Daily Goal: 10,000 Steps
Day 13
Add
500 Steps
Daily Goal:
5,500 Steps
Day 14
REST Day
Day 14
REST Day
Day 14
REST Day
Day 15
Daily Goal: 5,500 Steps
Day 15
Daily Goal: 8,000 Steps
Day 15
Daily Goal: 10,000 Steps
Day 16
Daily Goal: 8,000 Steps
Day 16
Daily Goal: 10,000 Steps
Day 17
Daily Goal: 10,000 Steps
Day 16
Day 17
Day 18
Day 19
Day 20
Add
500 Steps
Daily Goal:
6,000 Steps
Daily Goal: 6,000 Steps
Add
500 Steps
Daily Goal:
6,500 Steps
Daily Goal: 6,500 Steps
Add
500 Steps
Daily Goal:
7,000 Steps
Day 17
Add
500 Steps
Daily Goal:
8,500 Steps
Day 18
Daily Goal: 8,500 Steps
Day 18
Daily Goal: 10,000 Steps
Day 19
Daily Goal: 8,500 Steps
Day 19
Daily Goal: 10,000 Steps
Day 20
Daily Goal: 8,500 Steps
Day 20
Daily Goal: 10,000 Steps
Day 21
REST Day
Day 21
REST Day
Day 21
REST Day
Day 22
Daily Goal: 7,000 Steps
Day 22
Daily Goal: 8,500 Steps
Day 22
Daily Goal: 10,000 Steps
Day 23
Daily Goal: 10,000 Steps
Add
500 Steps
Daily Goal:
9,000 Steps
Day 23
Add
500 Steps
Daily Goal:
7,500 Steps
Day 23
Day 24
Add
500 Steps
Daily Goal:
8,000 Steps
Day 24
Daily Goal: 9,000 Steps
Day 24
Daily Goal: 10,000 Steps
Day 25
Add
500 Steps
Daily Goal:
8,500 Steps
Day 25
Daily Goal: 9,000 Steps
Day 25
Daily Goal: 10,000 Steps
Day 26
Add
500 Steps
Daily Goal:
9,000 Steps
Day 26
Add
500 Steps
Daily Goal:
9,500 Steps
Day 26
Daily Goal: 10,000 Steps
Day 27
Add
500 Steps
Daily Goal:
9,500 Steps
Day 27
Add
500 Steps
Daily Goal:
10,000 Steps
Day 27
Daily Goal: 10,000 Steps
Day 28
REST Day
Day 28
REST Day
Day 28
REST Day
Day 29
10,000 Steps
Day 29
10,000 Steps
Day 29
Daily Goal: 10,000 Steps
Day 30
10,000 STEPS! YOU Did IT!
Day 30
10,000 STEPS! YOU Did IT!
Day 30
10,000 STEPS! YOU Did IT!