10,000 Steps Challenge

10,000 Steps Challenge logo

Registrations are now open for the Monash 10,000 Steps Challenge 2014: Eat well, be active, stay healthy.

The challenge commences on 27 October and is open to all Monash staff and students and their family and friends.

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.

How to Register

  1. Form a team of eight including a team captain and decide on a team name. Your team can include Monash staff and students and family and friends.
  2. Between the 22 September and 10 October, the team captain registers the team name and pays online using a credit card or a cost centre/fund. Registration is $10 per person.
  3. Between the 22 September and 10 October, team members then register and join the team online (family and friends only – use the Visitor login). We ask that you use pedometers from previous years where possible. Pedometers will only be provided to those who click the ‘yes’ button when they register.
  4. Between 13 and 24 October, team captains show their Registration Confirmation email and payment receipt (if you paid by credit card) at these campus locations to collect team t-shirts and pedometers. Please note that team captains can only collect packs for team members who have registered.
  5. Between 27 October and 23 November, log your steps each day on the website 

Looking for a team to join? If you don't have a team to join in your department please contact Wellbeing @ Monash and you will be connected with a team.

Events and prizes

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

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).

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:

Enquiries

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