CPL's 10,000 Steps Challenge

10,000 steps are the recommended daily step goal for a healthy adult but only 28% of adults complete this every day! At CPL, the wellbeing of our employees is a major priority and this 10,000 steps challenge is just one way we can support you to feel your best.

By participating in this program, you can take the first step towards better health, reduced risk of chronic diseases, reduced stress and better mood. Plus, you can compete with other colleagues and teams from around CPL - who are the ultimate CPL steppers?! Let's find out.

1.    First register as an individual at www.10000steps.org.au. Please remember the email you use to register. You can also use your existing 10,000 Steps login if you already have one from previous CPL challenges.
2.   Next, fill out the form below to complete your registration.

After registering at the 10,000 Steps and submitting the below form you will officially be added to the challenge.

Don't forget to form a team (20 people maximum) and pick a team captain.

Don't have a team? You can compete as an individual or we can add you into a team!

CPL's May 2019 10,000 Steps Challenge will be run from Saturday 25th to Saturday 15th of May. The challenge will involve walking as many steps as possible during the three-week challenge.

You could win one of these awesome prizes:

• 2 x FitBits for the top two participants 
• 3 x $100 Myers/Coles vouchers for the three runners-up
• Photo competition prize - individuals and team prize (one each) $50 Myers/Coles voucher (fun costumes when out walking/participating in events)
• Prize for the best team name - $50 towards team activity/dinner
• Weekly 'Lucky Stepper' prizes - 2 per week 
• Prize for the team captain who signs up the most participants and encourages team participation - $50 Myers/Coles voucher.

Okay! Email the Wellbeing Team at hrhealthsafetygroup@cpl.org.au.

Don't have a FitBit or pedometer? Tracking your steps is easy thanks to a number of free and easy-to-use apps available for smart phones. Our top picks are Pedometer++, Steps Pedometer and Map My Walk. 

Once you have calculated the amount of steps you've walked each day, log your movement via www.10000steps.org.au/my-steplog and virtually track how far you've walked. You can also download for FREE the iStepLog application for your iPhone or your iPod Touch, which allows you to enter your steps on your device and then sync to the 10,000 Steps website.

• Use a small water glass so you have to walk to the kitchen to refill it frequently
• Set task reminders in Outlook to stand up and walk around the office every hour
• Take the stairs instead of the lift
• Take a walk during your lunch break
• Instead of emailing or phoning someone in the same office, walk to their desk and have a chat in person 
• Use a printer further away from your desk
• Stand when travelling on public transport to and from work
• Park further away from the building
• Stand when talking on the phone
• Walk or cycle to work

Absolutely! Simply enter the total amount of minutes you spent doing moderate or vigorous exercise each day via the 10,000 Steps website or app. 

Not every type of physical activity is able to be measured in steps or on your pedometer. The Moderate and Vigorous Activity in Minutes columns in the Step Log can be used to enter time spent doing other activities in minutes. The activity in minutes is automatically converted to steps and is added to the step total. The steps added to the total depends on the intensity of the activity performed.

For example: If your pedometer records that you have walked 5000 steps for the day, you would enter 5000 into the Step Log Column. If you also spent 10 minutes doing moderate exercise that your pedometer can not accurately capture, you would enter 10 minutes into the Activity in Minutes column. Based on the guide below, the total steps for the day would be 6000.

As a general guide: 
10 minutes of moderate intensity activity = 1,000 steps 
10 minutes of vigorous intensity activity = 2,000 steps
 

Low-Intensity exercise
Low intensity exercise is where you are able to comfortably carry on a conversation whilst doing it, and it will not noticeably increase your breathing or heart rate. Some common examples of low intensity activity are: 

• Casual walk
• Stretching session 
• Light Yoga Class
• Tai Chi
• Incidental Exercise: walking upstairs, doing housework, shopping
• Wheeling self in wheelchair

Moderate-intensity exercise
Moderate intensity exercise causes a slight but noticeable increase in heart rate and breathing. You should be able to maintain a conversation during moderate intensity activity. Some common examples of moderate intensity activity are: 

• Brisk Walking
• Swimming laps/Water aerobics
• Cycling
• Jogging
• Rowing
• Circuit Training

High Intensity Exercise
High intensity exercise makes you breath hard enough that taking full sentences is very difficult. Some common examples of high intensity exercise are: 

• Aerobics
• Running (Interval sprints)
• Competitive Sports: eg. Volleyball, Touch Football, Basketball, Soccer
• Weight Training
• Jumping Rope

• Parkrun organises free, weekly, 5km timed runs around the world in pleasant parkland surroundings. They are open to everyone, free, and are safe and easy to take part in. Simply sign up through the website www.parkrun.com.au/ and get active with your local community.
• Join your local gym or yoga class and spend more time doing moderate and vigorous exercise each day.
• Check your local city council website for programs and activities. For example, Brisbane City Council has created a number of interesting walking trails, including public art trails and heritage trails. They also offer Active Parks programs at more than 50 local parks across Brisbane for you to improve your health, fitness and well-being. Get fit with boxing or Zumba, wind down with a yoga class, experience a twilight rock climb at Kangaroo Point Cliffs or learn how to skateboard via www.brisbane.qld.gov.au/
   

Try some of these to get your step count up:

• Boccia - a bowls-type target game played at the Paralympics. 
• Goalball - a Paralympics sport developed for players who have a vision impairment. 
• Sitting Volleyball - a Paralympics sport for players for whom standing volleyball may not be an option. 
• Polybat - an accessible version of table tennis, particularly useful for young people who have coordination and control impairments. 
• Table Cricket – a dynamic table version of cricket for players of all abilities, but specifically those with complex or higher support needs.
• Archery/Shooting
• Handcycling/ParaCycling/Tandem Cycling
• Wheelchair based sports such as wheelchair basketball, wheelchair tennis, wheelchair hockey
• Wheelchair sprinting/racing