10,000 Steps Challenge

10,000 Steps Challenge logo


The Monash 10,000 Steps Challenge 2014: Eat well, be active, stay healthy challenge has now commenced.

This year, participants will walk a virtual route of more than two million steps around beautiful Malaysia, starting at the amazing Batu Caves, taking in the beautiful Cameron Highlands and historical Malacca before finishing at the Petronas Towers.

Don't forget to log your steps each day by logging in at the 10,000 steps website

Walking 10,000 steps every day

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).

Events and prizes

Participants can win great prizes and participate in a range of events:

Why 10,000 steps?

10,000 steps is the recommended level of daily 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.

This challenge puts a focus on the accumulation of activity across the day. To reach it and maintain it afterwards, we need to make more active choices:


Telephone: 990 51021; 990 51016 or 990 20856
Email: wellbeing@monash.edu