Step Into Spring

Challenge yourself to walk 10,000 steps a day for 30 days. Register anytime between March 13th and April 1st.

Walking is an accessible form of exercise that is easy to do and does not require a gym. Making time for brief walking breaks throughout your day can provide numerous health benefits to include:

• Increased energy – going for a walk when you’re tired increases oxygenated blood flow and cortisol levels, the hormones responsible for boosting energy. 
• Increased energy expenditure – the body burns approximately 100 calories of energy to walk 1 mile. So, increasing your level of physical activity can increase energy expenditure and potentially help you reduce body weight. 
• Improved strength and function of the heart – your heart is a muscle and low-to-moderate intensity walking is a great way to strengthen your heart, helping it become more efficient at moving blood throughout your body! 
• Increased focus – along with a boost in energy, walking is a great way to regain focus and stimulate your mind and body.

How to get the Most out of the Challenge

• Participants must be currently employed or enrolled Earlham College, staff, faculty, or students.
• Participants must register for the program by filling out the online registration form between March 13th and April 1st.
• The 30-Day Step into Spring Challenge begins the 1st of April.
• Participants may walk anywhere, any day, any time, and are encouraged to incorporate at least 30 minutes of activity into their daily work schedule.
• Participants do not have to walk 30 consecutive minutes and may accumulate steps or a total of 70,000 steps a week. Participants are encouraged to walk at least 5-minute intervals.
• Participants must keep track of daily steps walking and log this in the weekly log form downloaded from the registration website.  Failure to fill out the weekly walking log by Monday will result in a forfeit from prize drawings.
• Participants must walk a minimum of 8,000 steps per day to have their time spent walking count toward the overall challenge. 
• Questions and requests for rule exceptions must be presented to the program coordinator, Dillon Wiseman at [email protected].

Health And Safety

• Participation in Earlham College AWC activities, including the use of facilities and equipment, is completely voluntary. There are risks and hazards, minor and serious, associated with participation in fitness activities. Participants voluntarily assume all responsibility and risk of loss, damage, illness, and/or injury to person or property associated with the participation in the Step into Spring Challenge.
• Participants are advised to check with a medical professional before starting any exercise program.
• Participants are encouraged to dress appropriately and drink water before, during, and after exercise.