The challenge begins on October 15 and runs for four weeks. This year participants will walk a virtual route from Cape Otway, Victoria to Lake Macquarie, NSW.
Form a team of eight, including a captain. Your team can include Monash staff and students or family and friends.
Each campus will hold:
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:
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).
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:
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