The absolute classic among the challenges is the 10,000 steps per day. You've probably heard of it. People are recommended to walk (or run) at least 10,000 steps every day. Even if this challenge sounds so "unspectacular", it has an enormously positive influence on your health and is therefore absolutely recommended.
The Sports University of Cologne, together with the state of North Rhine-Westphalia, has found that you can prevent type 2 diabetes (adult-onset diabetes) by taking 10,000 steps a day. And if you already suffer from diabetes, then this type of exercise provides you with significant improvements.
The German Society for Sports Medicine and Prevention (DGSP) recommends:
- If you want to improve your physical fitness, you should walk 10,000 steps a day and get an additional 150 minutes of physical activity per week.
- Those who want to lose weight in a targeted way should walk 13,000 steps a day and be moderately active for at least 300 minutes a week.
This is exactly the reason why we also want to offer this Challenge as a preventive health measure and reward it with valuable Life Score points.
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We want to plant one million trees worldwide without begging for donations!Uwe
Uwe Kauntz
Rules
You take 10,000 steps every day and track them. It doesn't matter if you walk, hike or run. It's all about the movement.
Life-Score Points for the Healthy-Steps Challenge
You can earn 10,000 steps per day for each month you have (continuously) accumulated, 20 Life-Score Points collect. If you have a few days in a month in which you fall below the 10,000 steps, your monthly average must be 10,000 steps per day. It is therefore worthwhile to be consistent 😉
- Walk your way to work (if possible)
- Use the stairs instead of the elevator
- Place the printer so that you have to stand up for each printout.
- Make phone calls while standing up and walking around. Maybe you can get a wireless headset?
- Use your lunch break for a walk
- Make a date with colleagues for sports instead of coffee
- Work standing up as much as possible
- Grab your dog and take him for a walk
This is how you can participate
- Register briefly with us (at least if you are interested in the marbles), otherwise you can just go along. Both is healthy 😉
- If you don't have one yet, buy a sports watch or a simple pedometer. You can even get one free of charge from many health insurance companies.
- Now you have to walk! At least 10,000 steps far.
- You will receive 20 Life Score points for the "Health" section and a green marble for each month. To do this, you need to fill out the form below again, but this time let us know that you have completed the challenge.
Marbles for the 10000 Steps Challenge "Healthy Steps".
For the Healthy Steps Challenge you can get the beautiful marbles in green (health). You earn 20 Life Score points per month. You can do this challenge for an unlimited time and you will earn 20 Life Score points every month. You can decide if you want to get your small marble for each month, or a big one for several months. These have the following sizes:
- 20 Life Score Points - One green marble with a diameter of 16mm
- 100 Life Score points (5 months) - One green marble with a diameter of 25mm
- 500 Life Score points (25 months) - Green marble with a diameter of 35mm
The Healthy-Steps Challenge in Social Media
Maybe you have experienced some beautiful moments during your walk, or you have some tips for people who would like to do the same. For this we offer you our social media channels.
The Healthy-Steps Challenge in Facebook
We invite you to join our group for an informal exchange about this challenge. Sport and health in Facebook.
We have prepared the following hashtags for you in Twitter, Instagram and Co:
#timelesschallenge (show that you like this challenge)
#tchappysteps