Step it UP June Exercise Challenge 2018 #StepitUpJune

Getting fit and healthy is not complicated, we need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the number of steps we do slowly but surely, you can check the target each day and hit your goal, You’ll need to start finding more ways to be active such as parking further away from your destination, walking whenever you can and taking the stairs
 
Your daily step target in this challenge should be considered a ‘minimum’ if you hit it, excellent but keep on stepping!
 

Go from sedentary to very active; our challenge starts in the sedentary range which most people will be able to achieve without much additional effort.

By the end of the challenge, you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity; the step target is the base range aimed at those who are sedentary if you are already active continually apply the multiplier below to the base step target to find your new step target.

Step It Up June Target Chart

How to take part in this Challenge

How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10, and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smartphones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as Map My Walk provide accurate steps and distance. 
To get started, download an activity tracking apps such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic, or Jawbone offers attractive looking bands.

What is your Current Activity Level

This exercise challenge has progressions depending on your current exercise and activity level, if you a new to exercise and sedentary, you will be fine to start on the base level target guides. Read the statements below to see which activity level you are and therefore which challenge targets you should follow.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labour-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shoveling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

 {loadmodule mod_gantry5_particle,Step It Up June Target Guides 2018}

Scoring the Challenge

The Strep It Up June challenge is split into five levels for which you can score your progress; you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month. You will score yourself either 1,2 or 3 points depending on which level you achieve, that’s a maximum of ‘5’ per day, minimum of ‘1’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet (includes targets)

Target Guide

Download, print off and keep the guide handy, pin it to your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

Download Target Guides

Sedentary

Kiss Fitness June Exercise Challenge 2018 StepitUPJune SEDENTARY

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune SEDENTARY.pdf”}

Mild

Kiss Fitness June Exercise Challenge 2018 StepitUPJune MILD

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune MILD.pdf”}

Moderate

Kiss Fitness June Exercise Challenge 2018 StepitUPJune MODERATE

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune MODERATE.pdf”}

Heavy

Kiss Fitness June Exercise Challenge 2018 StepitUPJune HEAVY

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune HEAVY.pdf”}

Extreme

Kiss Fitness June Exercise Challenge 2018 StepitUPJune EXTREAME
{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune EXTREAME.pdf”}

Step Targets with Multiplication Factor Applied

Day Sedentary Mild Moderate Heavy Extreme
Multiplication Factor 0 1.375 1.55 1.7 1.9
1 4000 5500 6200 6800 7600
2 4200 5775 6510 7140 7980
3 4400 6050 6820 7480 8360
4 4600 6325 7130 7820 8740
5 4800 6600 7440 8160 9120
6 5000 6875 7750 8500 9500
7 5200 7150 8060 8840 9880
8 5500 7562.5 8525 9350 10450
9 5800 7975 8990 9860 11020
10 6100 8387.5 9455 10370 11590
11 6400 8800 9920 10880 12160
12 6700 9212.5 10385 11390 12730
13 7000 9625 10850 11900 13300
14 7300 10037.5 11315 12410 13870
15 7700 10587.5 11935 13090 14630
16 8100 11137.5 12555 13770 15390
17 8500 11687.5 13175 14450 16150
18 8900 12237.5 13795 15130 16910
19 9100 12512.5 14105 15470 17290
20 9500 13062.5 14725 16150 18050
21 9900 13612.5 15345 16830 18810
22 10400 14300 16120 17680 19760
23 10900 14987.5 16895 18530 20710
24 11400 15675 17670 19380 21660
25 11900 16362.5 18445 20230 22610
26 12400 17050 19220 21080 23560
27 12900 17737.5 19995 21930 24510
28 13400 18425 20770 22780 25460
29 14400 19800 22320 24480 27360
30 15400 21175 23870 26180 29260
Totals
251800 346225 390290 428060 478420

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune

Join our Monthly Exercise Challenge


 
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

#StepitUpJune Exercise Challenge 2017

Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the amount of steps we do slowly but surely from a low 4000 to a very active 15000. Check the target each day and hit that goal, you’ll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs
 
If you are already a walking fanatic, you might find the target steps a little easy, therefore we’ve added a multiplier depending on current activity level, simply identify your activity level from  the chart below and times your daily step target by the multiplier. Simple.
 
Your daily step target in this challenge should be considered a ‘minimum’, if you hit it, awesome but keep on stepping!
 

Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 200 extra steps each day for the first week, 300 for the 2nd week, 400 for the 3rd week, 500 on the 4th & 1000 on the 5th week.

By the end of the challenge you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity, the step target is the base range aimed at those who are sedentary, if you are already active simply apply the multiplier below to the base step target to find your new step target.

How to take part in this Challenge

How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10 and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smart phones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as mapmywalk provide accurate steps and distance. 
To get started, download an activity tracking app such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic or Jawbone offers attractive looking bands.

What is your Current Activity Level

This exercise challenge has progressions depending on your current exercise and activity level, if you a new to exercise and sedentary, you will be fine to start on the base level target guides. Read the statements below to see which activity level you are and therefore which challenge targets you should follow.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none (use chart target)
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labor-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shoveling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

Target Guide

Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

 {loadmodule mod_gantry5_particle,Step It Up June Target Guides}

Download Target Guides

Sedentary

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune SEDENTARY.pdf”}

Mild

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune MILD.pdf”}

Moderate

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune MODERATE.pdf”}

Heavy

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune HEAVY.pdf”}

Extreme

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune EXTREME.pdf”}

Step Targets with Multiplication Factor Applied

Day Sedentary Mild Moderate Heavy Extreme
Multiplication Factor 0 1.375 1.55 1.7 1.9
1 4000 5500 6200 6800 7600
2 4200 5775 6510 7140 7980
3 4400 6050 6820 7480 8360
4 4600 6325 7130 7820 8740
5 4800 6600 7440 8160 9120
6 5000 6875 7750 8500 9500
7 5200 7150 8060 8840 9880
8 5500 7562.5 8525 9350 10450
9 5800 7975 8990 9860 11020
10 6100 8387.5 9455 10370 11590
11 6400 8800 9920 10880 12160
12 6700 9212.5 10385 11390 12730
13 7000 9625 10850 11900 13300
14 7300 10037.5 11315 12410 13870
15 7700 10587.5 11935 13090 14630
16 8100 11137.5 12555 13770 15390
17 8500 11687.5 13175 14450 16150
18 8900 12237.5 13795 15130 16910
19 9100 12512.5 14105 15470 17290
20 9500 13062.5 14725 16150 18050
21 9900 13612.5 15345 16830 18810
22 10400 14300 16120 17680 19760
23 10900 14987.5 16895 18530 20710
24 11400 15675 17670 19380 21660
25 11900 16362.5 18445 20230 22610
26 12400 17050 19220 21080 23560
27 12900 17737.5 19995 21930 24510
28 13400 18425 20770 22780 25460
29 14400 19800 22320 24480 27360
30 15400 21175 23870 26180 29260
Total
251800 346225 390290 428060 478420

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune

Join our Monthly Exercise Challenge


 
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

Shillingston to Stourpaine 10km Walk or Run

This route is simple, no map reading needed, just park up and head out along the trailway. Whether you choose to walk or run it it will be a nice little route to keep handy for training in North Dorset. The route is near enough 10km making it an excellent training route for any 10km plus runs you’ve got planned.

Distance:

10km

Difficulty

Easy – Flat walking on trailway path

Start/Finish:

Trailway Carpark nr Shillingstone Grid Ref: ST 82250 11956

Map

OS Landranger 194 – Buy Now

Optional Stop:

The White Horse & Shillingstone Railway Station

Time:

about 2 Hours (without a stop)

 

The Route

The route starts at the new trailway car park near shillingstone station and heads onto the trailway, exit the car park turning right under the old railway bridge, immediately after turn right to follow the footpath leading onto the trailway, after a short distance you’ll enter Shillingstone Railway Station, there is a Cafe here if you’d like to start with a cuppa! Continue along the old railway platform leading back onto the trailway. The route stays on the trailway all the way to Stourpaine and is well signposted.

On reaching the village of Stourpaine, follow the road to the crossroads, continue straight over and slightly uphill to the main road of the A350, on your right in The White Horse, this makes for an excellent stop for refreshments or lunch. Retrace your steps all the way to Shillingston Station and trailway carpark to complete the walk.


Trailway Carpark near Shillingstone Station

Trailway Carpark near Shillingstone Station

Exit of Carpark to Trailway near Shillngstone Station

Exit of Carpark to Trailway near Shillingstone Station

 

#StepitUpJune Exercise Challenge 2016

Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the amount of steps we do slowly but surely from a low 4000 to a very active 15000. Check the target each day and hit that goal, you’ll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs
 
If you are already a walking fanatic, you might find the target steps a little easy, therefore we’ve added a multiplier depending on current activity level, simply identify your activity level from  the chart below and times your daily step target by the multiplier. Simple.
 
Your daily step target in this challenge should be considered a ‘minimum’, if you hit it, awesome but keep on stepping!
 

Target Guide

Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

 

Total steps is 254,400 which is roughly 120 miles*

*reference for step to mile calculation via http://www.convertunits.com/from/steps/to/miles

Download Target Guide

{rsfiles path=”exercisechallenges/stepitupjune/StepitUPJune Exercise Challenge 2016.pdf”}

Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 200 extra steps each day for the first week, 300 for the 2nd week, 400 for the 3rd week, 500 on the 4th & 5th week.

By the end of the challenge you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity, the step target is the base range aimed at those who are sedentary, if you are already active simply apply the multiplier below to the base step target to find your new step target.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none (use chart target)
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labor-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shoveling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

e.g if you believe you are in the ‘Moderate Activity Level’ adjust the step target by a factor of 1.55. Your first days target would rise from 3000 to 4650.

Step Targets with Multiplication Factor Applied

Day Sedentary Mild Moderate Heavy Extreme
 Multiplication Factor 0 1.375 1.55 1.7 1.9
1 4000 5500 6200 6800 7600
2 4200 5775 6510 7140 7980
3 4400 6050 6820 7480 8360
4 4600 6325 7130 7820 8740
5 4800 6600 7440 8160 9120
6 5000 6875 7750 8500 9500
7 5200 7150 8060 8840 9880
8 5400 7425 8370 9180 10260
9 5800 7975 8990 9860 11020
10 6200 8525 9610 10540 11780
11 6600 9075 10230 11220 12540
12 7000 9625 10850 11900 13300
13 7400 10175 11470 12580 14060
14 7800 10725 12090 13260 14820
15 8000 11000 12400 13600 15200
16 8400 11550 13020 14280 15960
17 8800 12100 13640 14960 16720
18 9200 12650 14260 15640 17480
19 9600 13200 14880 16320 18240
20 10000 13750 15500 17000 19000
21 10400 14300 16120 17680 19760
22 10600 14575 16430 18020 20140
23 11000 15125 17050 18700 20900
24 11400 15675 17670 19380 21660
25 11800 16225 18290 20060 22420
26 12200 16775 18910 20740 23180
27 12600 17325 19530 21420 23940
28 13000 17875 20150 22100 24700
29 14000 19250 21700 23800 26600
30 15000 20625 23250 25500 28500
  Total
  254400 349800 394320 432480 483360

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune


How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10 and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smart phones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as mapmywalk provide accurate steps and distance. 
To get started, download an activity tracking app such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic or Jawbone offers attractive looking bands.

 
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

Can parking your car make you healthier?

When it comes to living a healthy lifestyle, trying to lose or maintain weight and generally being healthier. It’s the simple things that make all the difference,  most actions can be done outside a gym or workout environment by making simple changes to your routine and habits. Taking the stairs is a great way to increase daily activity levels and it can be simpler still, such as parking your car! Yes parking your car.

Read our related article Stairway to HEALTH

Find excuses to be more active!

You drive into a busy supermarket and everyone likes to park as close as possible to the entrance of the shop, this normally involves people queuing for spaces, parking in tight spaces and consuming much time! Well you probably noticed all the free parking spaces right at the bottom of the car park, furthest away from the shop, well let’s park there! This is simple right, but it really is the little things, a 50 meter walk there and back might not seem like much but get into the habit and it all adds up!

I personally do this as much a I can, because;

  • I like to walk
  • I’m able too
  • Burns more calories
  • It speeds up the time it takes to park
  • Less chance of someone scratching your door
  • Less squeezing into your car in a tight space.
 
All these benefits because you parked further away! it’s a no brainer!
 
Parking you car really can make you healthier! Who would have thought! So I challenge you, pick the empty space a little further away and apart from driving your other half mad it’s a great step towards being more active.
 
Why not keep track of just how active you are with a pedometer or fitbit or Jawbone

#StepitUpJune Exercise Challenge 2015

Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the amount of steps we do slowly but surely from a low 3000 to a very active 13000. Check the target each day and hit that goal, you’ll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs
 

Target Guide

Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

Kiss Fitness June Exercise Challenge 2015 StepitupJune
 
 

Total steps is 221,500 which is roughly 104 miles*, 104 miles of extra walking throughout the month! 

*reference for step to mile calculation via http://www.convertunits.com/from/steps/to/miles

Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 200 extra steps each day for the first week, 300 for the 2nd week, 400 for the 3rd week, 500 on the 4th & 5th week.

By the end of the challenge you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity, the step target is the base range aimed at those who are sedentary, if you are already active simply apply the multiplier below to the base step target to find your new step target.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none (use chart target)
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labour-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shovelling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

e.g if you believe you are in the ‘Moderate Activity Level’ adjust the step target by a factor of 1.55. Your first days target would rise from 3000 to 4650.

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune

How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10 and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smart phones have accelerometers and gps, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as mapmywalk provide accurate steps and distance. 
To get started, download an activity tracking app such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic or Jawbone offers attractive looking bands.

Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

#StepitUPJune Tweets

#StepitUP Exercise Challenge June 2014

Lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

Now, you might have guessed already but to take part in this challenge you’ll need a pedometer. The good news is they are quite cheap, so bag yourself a cheap pedometer, get stepping and join in with our challenge.


 

Head over to Amazon and search for a cheap Pedometer

Alternative go the whole nine yards with a Fitbit

The Challenge

Each day during June, we’ll be increasing the amount of steps we do slowly but surely from a low 2500 to a very active 12000 by the end of the month. Check the target each day and hit that goal, you’ll need to start finding more ways to be active suck as parking further away from your destination, walking when ever you can and taking the stairs
 
Check out our blog post on why counting steps is better than counting calories for further inspiration.

Target Guide

Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

Kiss Fitness June Exercise Challenge 2014 StepitupJune

Total steps is 213400 which is roughly 10 miles, 10 miles of extra walking throughout the month! 

Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 150 extra steps each day for the first week, 200 for the 2nd week, 250 for the 3rd week, 500 on the 4th week and a 1000 jump on the 5th week.

By the end of the challenge you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUp

Counting Steps is the New Counting Calories

For years we’ve been obsessed with counting calories, for the purpose of tracking how much energy we intake and trying to make a calorie deficit to lose or maintain weight. The reason we do this is because we need to do one of two things or ideally both to lose weight, they are;

  • Consume Less (count calories)
  • Do more (count steps)
The big difference between these two is that it’s much easier to count steps than to count calories, mainly because you don’t need to count them. Any simple Pedometer will count your steps throughout the day.
 
Pedometers have been around for many years and it’s only recently they’ve become more popular with the rise of glamorous fitness technology such as FitBit, an adaptation of the Pedometer. These types of wearible fitness trackers are now extreamly common and can provide mountains of data on your daily acitvity.

However, you don’t need a FitBit to start counting steps, just a simple Pedometer and a way of tracking your steps, this could be via an onine training software or programme such as myfitnesspal.com or mapmyfitness.com or could simply be with pen & paper.

Why is counting steps good?

We are motivated by things we can achieve and reaching goals, especially a self set goal. It’s internally motivating and this makes it much more likely that we will achieve our goals, target or whatever we have set ourselves. Providing the goal was realistic and achievable we will be continually motivated to achieving more, in this example that means we will be doing more and burning more calories.

How many Steps?

As a general rule of thumb, if you’re looking to increase activity levels, you should start by seeing what you are already doing. You need a baseline to start from or it will be difficult to choose an achievable goal for your step target.

Once you have a weeks worth of steps, you’ll be able to see an average, you’ll want to increase this by a decent amount, doing as much as you can to increase your daily activity level and daily step count. Such as, taking the stairs, walking to work and just finding more excuses to walk like, parking further away from the store entrance when you go to do your weekly shop! Every little really does help (as Tesco might say!)

See the general guide below but if you are already doing an average 5 to 6 thousand steps a day you should be definitely aiming for 10,000 steps.

 
So to get started you’re going to need a way of tracking your steps. Pedometer, FitBit
  • Phone
  • Pedometer
  • Activity Trackers
You should purchase the one that’s going to suit both your needs and how you use technology. If you prefer the old school pen and paper then just buy a simple Pedometer and write down your steps each day.
  1. Under 5000 steps/day may be used as a “sedentary lifestyle index”
  2. 5,000-7,499 steps/day is typical of daily activity excluding sports/exercise and might be considered “low active.” The average American walks 5900 to 6900 steps per day, so the majority are “low active.”
  3. 7,500-9,999 steps/day likely includes some exercise or walking (and/or a job that requires more walking) and might be considered “somewhat active.”
  4. 10,000 steps/day indicates the point that should be used to classify individuals as “active”.
  5. Individuals who take more than 12,500 steps/day are likely to be classified as “highly active”.

Step Tracking

  1. Old School Pen & Paper – Download Pedometer Tracking Sheet
  2. Online – myftinesspal.com or mapmyfitness.com
  3. Advanced Tracking with Online Syncing – FitBit  

Where will your steps take you? Kiss Fitness is a mobile personal training company delivering results to clients via one to one training and online with a mission to make the world a fitter, healthier and happier. 

Follow us on Twitter & Facebook, we have monthly fitness challenges and active on Pinterst.