From January 27-30 Participants may register and pick-up pedometer packets at the Coral Gables Wellness Enrichment Suite from 7:30 am- 8:00 pm or Medical Campus Wellness Center from 8:00 am- 8 pm. At this time, participants may weigh in if they wish. They must complete a PAR-Q and waiver to receive a pedometer.

February 3: 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 activity during this week.

February 10: Participants log their baseline week online

February 10 – May 5: 12-week program. Participants log in each Monday: Online.

May 5: Final Check-in and Weigh in at Wellness Center from 6:30 am- 8:00 pm.


After you Register,
Please have your registration/waiver form and a brief participant activity readiness questionnaire completed when you pick up your pedometer and information packet.

The Surgeon General’s Report on Physical Activity and Health (1999) suggests that most individuals can significantly improve their health by performing 30 minutes of moderate activity on most days of the week. Despite popular belief that this activity must be “exhausting” and time consuming, research indicates that by walking 10,000 steps a day, most people can achieve this recommendation by the Surgeon General.

Read the Surgeon General"s Vision for a Healthy and Fit Nation (2010)

Program Description
The Walking Canes 10k-a-Day program uses a pedometer (step counter) to help participants quantify their physical activity on a daily basis. Each participant should wear their pedometer from the time they awake in the morning until they go to bed at night. The goal is to increase the number of steps they accumulate each day.

The Walking Canes 10k-a-Day program holds each participant accountable for the number of steps they accumulate by requiring them to report their steps each week online. Check-in will occur every Monday during the 12-week program.

It does not matter if an individual is not capable of achieving their 10,000 steps initially. Each participant is provided with a progression table based on their baseline number of steps and individual weekly goals are established. Each week a participant achieves their weekly goal, they receive 10 points. Participants can receive bonus points for weight loss.

A computer database will keep track of each participant’s weekly steps, weekly goals, and total points. At the end of the 12-week program, awards will be given to the top ten finishers and to all of those who successfully completed the program by checking-in each week.

Participants also receive maps with measured trails around campus, suggestions for increasing daily steps and basic tips for nutrition and weight management.

Eligibility
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. An initial $10.00 fee to register for the program is required.

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