Inspired by the Surgeon General’s Report on Physical Activity and Health
, the Walking Canes 10k-a-Day
program motivates University of Miami faculty and staff to reach a goal of 10,000 steps per day.
This 12-week program uses a pedometer worn throughout the entire day to help participants quantify their daily physical activity, with the overall goal to increase the number of steps taken each day. Walking 'Canes holds each participant accountable for the number of steps accumulated by requiring them to report their steps each week online, and check-in occurs every Monday during the 12-week program. Participants also receive maps with measured trails around campus, suggestions for increasing daily steps and basic tips for nutrition and weight management.
2016 Timeline of Events
Online registration begins. (Employees located on satellite campuses must register by January 14)
Please have your registration/waiver form
and a brief
participant activity readiness questionnaire
completed when you pick up your pedometer.
Pick up pedometer packets at the Herbert Wellness Center (Coral Gables) from 8:30 am - 8 pm or from the UHealth Fitness and Wellness Center (medical campus) from 8 am - 8 pm. At this time, participants may weigh in if they wish. All participants must complete a PAR-Q and waiver to receive a pedometer.
Beginning of baseline week. Participants wear their pedometers for 7 days and record their steps nightly on their log sheet. They should not alter their normal activity during this week.
Participants log their baseline week online (see above)
February 1 - April 25:
12-week program. Participants log steps each Monday (see above)
Final check-in and weigh-in at the Herbert Wellness Center and UHealth Fitness and Wellness Center from 6:30 am - 8 pm.
Awards & Incentives
Each participant is provided with a progression table based on their recorded baseline number of steps. Participants set weekly goals and receive ten points each time their weekly goal is met. Participants can receive bonus points for weight loss.
A computer database tracks of each participant’s weekly steps, weekly goals and total points. At the end of the 12-week program, awards are given to the top ten finishers.
- All participants who complete the 12-week program receive 500 points towards the Well 'Canes Incentives Program
- Top 10 finalists are recognized at a breakfast/luncheon sponsored by Chartwells
Due to the nature of the Walking Canes 10-K-A-Day program, previous top ten finalists must record a higher baseline steps/day than they did the previous year. Their baseline steps/day must include at least 25% of their improvement from the previous program . Example- If top ten finalist, Patty recorded 5000 steps/day during the previous baseline week and ended at 9800 steps/day, then her baseline during the current program must be 6200 for her to be eligible to win.
All University of Miami faculty and staff are eligible to participate in this program. Participants are not required to be members of the Herbert Wellness Center. A $10 fee to register for the program is required.
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