- Frocks and Frills 141,999
- Wood Brothers Café 123,029
- Post Office 97,670
- ClareCare 88,311
- Killaloe Veterinary Centre 87,023
- Queally’s Supervalu 84,477
- Kincora House Guesthouse 84,092
- McKeogh’s Hardware 83,521
- Kincora Kids 80,757
- St. Annes Community School 80,665
- Convent National School 80,524
- Green Man Picture Framing 80,482
The top five teams at the top have changed from Week 1, the competition is building between the businesses… As you can see there is only a few hundred steps between some teams!! Well done to all teams involved, the number of steps that each team is doing is excellent and so beneficial to your health.
This leader board provides us with a competitive type element, but the main focus behind this walking challenge is to get YOU out walking, achieving the recommended 10,000 steps a day and even going beyond if you would like to reap additional benefits. This challenge is about seeing improvements in yourself, setting goals each week by adding an additional number of steps each week to your step count. What is your goal for Week 3?
Here are some ways to get your 10,000 steps in a day
The truth is: If you’re not moving, you’re losing out on major health and weight-management boosters. No matter what your fitness level, setting a goal to move more can be a motivating way to improve your health. But just how do you accumulate 10,000 steps (roughly 5 miles) in a day?
We’ve all heard the advice to park further away, walk to the furthest restroom in the office, or to take the stairs whenever possible. And these small bits DO add up. But if you’re looking for some realistic ways to make a big difference, I’ve got you covered. Here are some ways of breaking up that lofty goal throughout the day into manageable chunks that will get you up and active for a healthier body.
Smart Ways to Get 10,000 Steps a Day
- Try This Trifecta.Consider breaking your step goal into three smaller goals throughout the day: a morning walk, a midday walk, and an evening walk. Make one a 3-mile power walking workout (in whichever slot you have the most time), and then squeeze in a 20-minute walk (roughly 1 mile) at lunch and after dinner.
- Every Hour on the Hour.If you were to split up these steps during a normal workday (8-9 hours), that works out to just over 1,000 steps per hour. That means about a half mile walk (less than 10 minutes of time), spread out across the day. It won’t be realistic for everyone to do this at work, but it may be realistic for some people to take a few 10-minute breaks during the workday—then squeeze the remaining 10-minute walks in before or after work. If you split up your steps throughout your regular waking (instead of just working) hours, that makes it even easier. Set a timer on your phone or computer and walk just 5 minutes every hour of the day until bedtime. DONE!
- Power Hour. Challenge yourself each day to accumulate as many steps as possible during one hour of the day. This can be part of your daily workout.Continue working harder over time so that you can cover more ground in the same amount of time!
- Buddy Up. I know this is the advice you hear all the time—that exercising with a buddy is more fun and will keep you accountable, but it is true….you won’t even notice the time or the distance.
- Be Efficient. Are there ways you could multitask in order to get more steps in? By this I mean looking at the commonly sedentary tasks you do each day (making phone calls, sitting near your kids while they play, watching TV, reading, etc.) and deciding if there’s a way you can add walking (or other movement) to that activity. Try to get up and walk around as often as possible when on the phone, for example.
- Remember, the extras count!
Here are some other easy ways to sneak in a few extra steps every day:
- Get off the bus/train one stop beyond where you live and walk home.
- Park far from the office, then walk.
- Walk kids to school or to the bus stop.
- Use the stairs instead of the elevator.
- Go for a walk with a friend or walk the dog.
- Go for a walk instead of watching TV or scrolling through your Facebook timeline.
- Use different walking routes to avoid monotony
Remember that Planet Tri- Killaloe are holding a great SALE starting this FRIDAY 20th November from 6pm to 10pm and it is going to run all over the weekend.
We have no excuse with the rain for the walking challenge with *20% of all waterproof gear
*30% of all run clothing and and accessories
*20 % off all 2015 stock bikes
*30% off all runners
*20% off wetsuits
This project was approved by Government with support for the Dormant Accounts Fund. This project is supported by Clare Sports Partnership, Healthy Ireland and Clarisford Park.