10,000 Steps Challenge

10,000 Steps Challenge logo

Registrations for the Monash 10,000 Steps Challenge 2014:  Eat well, be active, stay healthy will open on Monday, 22 September, with the challenge commencing on the 27 October.  The challenge is open to all Monash staff, students and their family and friends.

This year, participants will walk a virtual route of 2,080,000 steps around beautiful Malaysia, starting at the amazing Batu Caves, wondering through the beautiful Cameron Highlands and historical Malacca before finishing at the Petronas Towers.

Important things to note this year:

  • Monash Staff/Student Login - authcate access (so need to enter your details manually)
  • Separate Visitor login for family and friends
  • This year, to support Monash University's commitment to sustainability, we are asking participants to use pedometers from previous years where possible. Pedometers will only be provided to those registrants who click the ‘yes' button when they register for the challenge.

Taking the challenge

Form a team of eight, including a captain. Your team can include Monash staff and students or family and friends.  This year, to make it easier, we have provided a Monash Staff/Student Log In and a Visitor Log In.  Staff/students will no longer need to enter their campus, faculty and department details!   Simply follow the process below:

  1. Nominate a team captain and decide on a team name
  2. Team captain registers your team and makes payment online (using a credit card) or a cost centre/fund from your department. The registration fee is $10 per person. For visitors (friends and family), they will need to make arrangements for payment via the team captain.
  3. Team members then register and join the team online. You need to register as a new participant even if you participated last year.
  4. Team captains to collect t-shirts at campus locations between 13th and 24th October. Please note that you can only collect packs for team members who have registered and paid. You must take your payment/registration confirmation email.
  5. Log your steps each day on the website at www.monash.edu/10000steps

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 provided with details of a team that you can join.

Events and prizes

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

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 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 choices to be more active:

Contact for enquiries

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