SHAPE UP WALKING CHALLENGE: April 6 – May 31 PARTICIPANT INSTRUCTIONS The Shape Up Walking Challenge encourages everyone to be: Active at Any Age Active Your Way Active During the Day The Facts 8-week team challenge April 6 – May 31: Register at www.myhss.org/well-being Team up with co-workers, friends, retirees and family Enter to win weekly and grand prizes Participant Goals Join a team so you can both support and be supported by your co-workers, family, retirees and friends in reaching your individual and the overall team goal of walking the coast of California (1,016 miles). Set a mileage goal based on your current physical activity level that will encourage you to move more. Hold yourself accountable by logging your miles each week for 8 weeks. How to Register 1. Register online by going to www.myhss.org/well-being. Click on the registration button. 2. Select “Register as a Team Member.” 3. Complete the online registration form. Under Team, click the down arrow and look for our team’s name. Use the information below for recommendations for setting your mileage goal. As part of the registration process, you will be asked your Current Activity Level: During the past week how many days did you engage in moderate physical activity for a total of 30 minutes or more? Moderate physical activity is anything that elevates your heart rate such as riding a bike, gardening, brisk walking, etc. Based on your answer, you will find a suggested weekly mileage goal in this chart. It is only a guideline. Current Activity Level (days/week) 0 1 2 3 4 5 6 7 Suggested Weekly Mileage Goal (miles/week) 3+ 4+ 6+ 8+ 9+ 10+ 11+ 12+ Total Mileage Goal for 8 Weeks (miles) 24+ 32+ 48+ 64+ 72+ 80+ 88+ 96+ Frequently Asked Questions Can I only log miles I walk? No. Walking is easy, fun, and free, but any type of physical activity can count towards your mileage. If your physical activity can't be calculated as miles, just use the formula that 20 minutes of moderate activity (i.e. gardening, biking, swimming, basketball, or dancing) is equivalent to a mile. Do I already need to be active to participate? No. This program is for everyone regardless of age, current physical activity level, and health status. It is a great program for those looking to start a consistent physical activity routine or for someone who wants a little extra motivation to move more. Remember, physical activity for bouts of 10 or more minutes have positive health benefits. Can I sign up without being part of a team? No. You must either create a team or sign up on a team that has already been established. If I participated last year, do I need to register again? Yes. Registration information is not saved from one year to the next. You will need to complete the registration process. What should I do if I signed up on the wrong team? Go to http://www.shapeupsfwalkingchallenge.org, click on "My Account" on the bottom right side of the screen under your username. Click "edit" at the top of the page, and then "ShapeUp". In the middle of the screen, you will see "Shape Up Team" with a pull down menu where you can change your team. Once you have made the necessary edits, click submit at the bottom of the page. For more information, visit http://www.shapeupsfwalkingchallenge.org/FAQ. Employees and retirees of the City and County of San Francisco, Unified School District, City College, and the Superior Courts can email questions to [email protected] or call 415-5540643.
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