Steps Challenge: Join us!!

Steps Challenge

A 7 Cups Wellness Program Initiative

“Every marathon started with the first step.”-- Obs

Steps Challenge is open for everyone. It doesn’t matter if you are new to walking or you go for regular walks. This step challenge has been created with community inclusivity in mind. It is about taking steps to achieve a bigger goal. The goal is to build a healthy community where every community member is vested with the power to encourage fellow members to take steps and support each other.

The Steps Challenge is designed to help you move more every day in order to have good well-being. It is no secret that the amount of physical activity you do every day has positive impacts on your health. And, the easier way to monitor your progress, record your daily steps count. And you can increase or decrease it as well as per your convenience.

Sounds good? Let’s get started!!

Steps Challenge: What you’ll need

You need to track the steps count you take each day and log it to record the progress you made. To track your progress, all you have to do is get an activity tracker. Either you can have Fitbit or simply download one of the applications from PlayStore on your phone and carry your phone while you take a walk.

How to do the Steps Challenge?

The steps challenge is suitable for everyone as a way to supplement your daily physical activity. Taking 10,000 steps per day is a good goal that you can work towards. As it is generally accepted as a reasonable target for good well-being.

But, before you set your eyes to hit the goal, let’s determine your level. So that, you can have a specific plan to achieve the goal without feeling overwhelmed or stressed out.

Use your fitness tracker to record the steps you took in three consecutive days and sum it and divide it by three. It will give you the average number of steps you took in a day.

Levels:

• If your daily average is less than 2500 steps, opt for “Beginner” level

• If your daily average is between 2501-5000 steps, opt for “Intermediate” level

• If your daily average is between 5001-7000 steps, opt for “Advanced” level

• If your daily average is above 7000 steps, you are in “Master” level

Once you know what level you are in, you can follow a daily/weekly plan to achieve your goal as shared below. Please remember every step count and consistency is the key.

Daily Steps Target (A rough outline which you can customize as per your convenience with an increment of 500-1000 additional steps every week)

First Week

Beginner Level: 2500 Steps Daily

Intermediate level: 5000 Steps Daily

Advanced level: 7000 Steps Daily

Master level: 7000+ Steps Daily

Second Week:

Beginner Level: 3000 Steps Daily

Intermediate level: 5500 Steps Daily

Advanced level: 7500 Steps Daily

Master level: 8000+ Steps Daily

Third Week:

Beginner Level: 3500 Steps Daily

Intermediate level: 6000 Steps Daily

Advanced level: 8000 Steps Daily

Master level: 9000+ Steps Daily

Fourth Week:

Beginner Level: 4000 Steps Daily

Intermediate level: 6500 Steps Daily

Advanced level: 8500 Steps Daily

Master level: 10000 Steps Daily

Please note: You can complete your daily steps in one go or in multiple blocks of a small period as well. You can take these steps anywhere, anytime. It is your choice.

Leaderboard

Every day or at the end of every week, please submit your steps log here. It will be used to share your progress, give a shout out and also create the leaderboard. Every week, we will announce 3 winners in each level and a shiny badge will be awarded. At the end of the month, Top 10 participants in the leaderboard will receive a cool participation certificate, and everyone will receive a certain amount of cheers, a badge, and a shout-out for taking part in the challenge.

Also, please do share the pictures of the place where you took your steps, screenshots of your Fitbit or tracker app through Tracker Form (Click here). We would love to see it.

But, what’s the benefit of taking this challenge? And why you should participate in this challenge.

• It helps you get a good sleep.

• Help you become self-aware about your body, the environment around you, and your thoughts.

• Help you feel energetic and motivated

• Help you practice discipline

• Help you become resilient

• Help you boost your self-esteem/ confidence

• And, many more benefits that you reap by simply taking small steps every day!

We will be participating in this step challenge and we invite you to join us to take a step towards a cool goal together starting from October 01, 2021

Also, November Steps Challenge is open to participating NOW.

A few FAQs

1. "I feel bad looking at how few steps I took."

Everyone, please know no matter how many steps you took in a day or a week or a month, every step counts. And we appreciate you for taking them. It is okay to take a few steps than none. It is okay to take small and slow steps than rushing into taking big steps. We are learning and practicing. And it is a good start.

2. I don't get how this works when I hit master level 1 day but beginner others, and with doing ranges I think there were days I hit intermediate too

I hear you and it is okay. We consider it on average rather than on daily basis. The sole purpose of levels is to facilitate self-awareness. If you are a beginner or master, it is okay as long as you are consistent and comfortable with your steps taken.

3. I'm confused by how this works when I meet different criteria on different days and I don't know how to pick a date range

You need to consider your weekly progress over daily. But to make progress tracking easier, we allow both daily and weekly logging. You can pick either option that is comfortable and easy for you. On the form, date range pick may not be possible, so you could add the date range in the comments of the form while we figure out a better way to do the logging.

All queries and questions are welcomed. Reminder: The purpose of the challenge is to take our small steps while we support and encourage each other to continue taking it every day. Every step count!