Welcome to Week 1 of the Get Movin’ Challenge! If you haven’t officially joined yet, complete this form to get started.

Your goal: 7,000 steps per day for at least 10 days.

If that number feels big – don’t worry. This week isn’t about perfection, it’s about building the habit

Why 7,000 steps?

You’ve probably heard of the 10,000 step rule. But research shows, that you don’t actually need that many steps to see health benefits. Around 7,000 steps per day is linked to improvements in health, overall longevity, and reduced risk of chronic disease.

More importantly – it’s doable.

And doable goals are the ones that actually stick.

Week 1 Focus: Keep it simple

Don’t worry too much about a new workout routine, buying the latest tech or looking for workout videos on YouTube – just yet. You just need to move a little more than you did last week.

Try things like:

• 10 minute walk before work
• A quick lap around campus between classes or meetings
• Walking during phone calls
• Parking a bit further away
• Taking the stairs instead of the elevator – if that’s available

Short walks in the day can get you halfway to your goal without feeling too overwhelming.

What you might notice

Even after a few days, people often report:

• Better mood
• More energy in the afternoon
• Less stiffness from sitting
• Improved sleep

Walking is underrated. It’s low-impact, accessible to many, and surprisingly powerful.

And overall, 7,000 steps usually works out to about 60-75 minutes of total movement throughout the entire day.

That doesn’t mean one long walk, it can be broken down across your entire day.

And it’s not about perfection – you don’t need to worry about missing a day. This challenge is about hitting 7,000 steps for at least 10 days or more.

Show up when you can, where you can.

Week 1 Goals:

• Get familiar with your step count. Start tracking your steps with a free app or calculate your exercise using this calculator
• Build a simple routine – park further, take the longer route to your next meeting
• Notice how you feel. Make notes, write it in a journal, or just think about how you felt after every day.

The hardest part is always starting – once you get passed that, you’re already on your way to building habits.   

Sources:

https://pubmed.ncbi.nlm.nih.gov/31141585/ – study on step volume and intensity

https://www.cdc.gov/physical-activity-basics/benefits/index.html – benefits of physical activity

https://link.springer.com/article/10.1186/1479-5868-8-79 – how many steps per day are enough ⁠