Registrations for the Monash 10,000 Steps Challenge 2015: Let's Explore Italy are now open. The challenge will begin on the 26th October and run for four weeks. Participants will walk a virtual route of 2,240,000 steps around beautiful Italy starting from the historical city of Naples to the beautiful city of Prato, Florence.
To take the challenge
- Form a team of 7 members and one team captain (8 in total).
- Nominate a team captain and decide on a team name
- Team captain registers the team name using the Monash Staff/Student Login button on the top left of the screen (for all staff and students) or the Visitor Login and makes payment for their team members using the payment online system (using a credit card) or through a cost centre/fund if the department or faculty is paying. (The registration fee is $10 per person and for visitors, they will need to make arrangements for payment via the team captain).
- Once the captain registers the team, members then register and join the team online. Monash staff and students must use the Monash Staff/Student login button to register and log their steps. Family and friends will need to use the Visitor login button.
- Team captains then collect pedometers at campus locations between 19th and 23rd October. (Please note that pedometers can only be collected with proof of payment (invoice receipt or confirmation email) for team members who have registered and paid.
- Log your steps each day on the website at www.monash.edu/10000steps
Don't have a team? Then contact firstname.lastname@example.org and you will be placed in a team.
Events and prizes
Participants can win great prizes and participate in a range of events at many campuses:
- Competitions and prizes
- Global Walk/Run
- Ride to Work Day
- Staff Wellbeing Activity Program
- Celebration event
Walking 10,000 steps every day
10,000 steps is the recommended level of activity for a healthy adult. It is about eight kilometres or one hour and 40 minutes walking, depending on your stride length and walking speed. Read the latest ABS Australian Health survey - pedometer research report.
To reach the 10,000-step goal, you will need to do a 30-minute walk on top of your normal daily activities. You can count swimming, going to the gym, playing tennis or other activities by converting them into steps, as follows:
- 10 minutes of moderate intensity activity = 1000 steps
- 10 minutes of high intensity activity = 2000 steps
Moderate intensity activity causes a slight but noticeable increase in breathing and heart rate. Examples are swimming, cycling, horse riding, rowing, dancing, active gardening (mowing, raking, digging).
High intensity activity makes you huff and puff and talking during this activity is difficult. Examples are circuit training, aerobics, brisk rowing, fast cycling, jogging, competitive sport (squash, netball, football).
The Monash 10,000 Steps Challenge puts a focus on the accumulation of activity across the day. To reach it and maintain it afterwards, we need to make choices to be more active. Learn more about how to get active at Monash and at home.
- GLOBAL walk/run event
- Organise a Staff Wellbeing & Activity Program (SWAP) in your department
- Enjoy the lunchtime sun with a stroll around campus with campus walking maps (pdf 1620kb) or the Sustainable campus walking tour map
- Monash Sport facilities on campus
- Monash Sport membership options for staff
- Hang a Take the stairs: motivational poster by your lift call button
- Start a walking group in your department
- Download a free seven day trial at Monash Sport
- Schedule a walking meeting
- Remove the bin from your desk so you have to walk to the next bin
- Stand and take a break from your computer every 30 minutes
- Eat lunch away from your desk
- Get up off the couch and walk around the house during the TV ad breaks
- Pack a picnic or the cricket set and take your family to enjoy one of the many picturesque parks and gardens around Melbourne and Victoria
Contact for inquiries
Telephone: 990 20222