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FT Melrose Walk for Wellness Pedometer Challenge

FT Melrose Walk for Wellness Pedometer Challenge

Ryan Kilian

Fitness Together in Melrose, MA presents our first annual Spring Walking for Wellness Team Challenge


We are excited to launch the first FT Melrose Walking for Wellness Spring Team competition. The event will take place from June 4 – June 24 and will culminate in an Open House/ Wellness event at Fitness Together Melrose on Saturday June 23rd from 12pm-2pm.

With the beautiful weather here we want you to start thinking about getting outside for your cardiovascular exercise.  Walking is a great option and why not combine your walking with a fun and competitive challenge at Fitness Together.



Walking is one of the easiest ways to get the exercise you need to stay healthy.

Experts recommend at least 2½ hours of moderate activity (such as brisk walking, brisk cycling, or yard work) a week. It's fine to walk in spurts of 10 minutes or more throughout your day and week.

Track your steps with your  Fitness Together pedometer that we are providing you for FREE, record your steps daily in your provided log and email them in on Sunday to ftmelrose@hotmail.com

(We will be using the honor system and will ask to check your pedometers from time to time to ensure validity and to verify steps :)

Your team will be tracked and results will be posted on our facebook page at https://www.facebook.com/FitnessTogetherMelrose  and in the studio on Tuesday June 12th and Tuesday June 19th.


Key points

  • Start with a short-term goal. For example, walk for an additional 5 or 10 minutes every day or increase your number of steps by 300 to 500 each day.
  • After you have made walking a habit, set a longer-term goal. You may want to set a goal of walking briskly for at least 30 minutes a day or work up to 10,000 steps a day. You can try to do this 5 days a week or more.
  • To stay motivated, find a walking partner, such as a family member, friend, or coworker. Daily dog walks are also a great way to keep up your walking routine.

What do you need to know to start a walking program? 

You do not have to walk all at once. You can split it up. It's fine to walk in spurts of 10 minutes or more at a time. If you use a pedometer, you might be surprised to see how many steps you take by simply doing chores and errands or by taking walking breaks during the day.

There are many ways to walk more without going on a long walk. Use the stairs instead of the elevator, or park farther away from work or a store. Instead of e-mailing or phoning a coworker or neighbor, walk over. When you meet with someone or visit with a friend, suggest taking a walk instead of staying inside.

To get the heart-healthy benefits of walking, you need to walk briskly enough to increase your heart rate and breathing, but not so fast that you can't talk comfortably.


Why walk for wellness?

Brisk walking is a form of aerobic exercise. This is exercise that increases your heart rate for an extended time. Aerobic exercise helps strengthen your heart, lungs, and muscles. A strong heart carries more blood, along with oxygen and nutrients, to the rest of the body. Aerobic exercise also lowers blood pressure and can help you stay at a healthy weight.

Walking and other aerobic exercise also can improve your mood and energy. Regular exercise helps prevent anxiety and depression.

Walking also keeps your bones healthy. It is a weight-bearing activity, which means that it works the muscles and bones against gravity. This can help reduce your risk of osteoporosis and broken bones.

Walking, like all physical activity, burns calories. Being active is important for staying at a healthy weight.


How can you make this walking program part of your life?

Think of walking as an easy way to burn calories and stay fit while you go about your daily routine. You can make walking an important part of your life by getting friends and family to join you and by finding new ways to put steps in your day.


Walk with others 

  • Ask family members, friends, and coworkers to join you. Set goals together.
  • Set a goal to take part in an organized fitness walk or join a walking club.
  • Walk a dog every day.
  • Plan family outings around walks together. Being physically active with kids sets an example they'll follow as they grow older.

Add steps whenever you can 

  • Schedule walks on your daily calendar.
  • Use your Pedometer daily!
  • Instead of watching TV or going out to eat, go out for a walk.
  • At work, get up and move around once an hour.
  • When possible, walk to the grocery store, doctor appointments, work, school, or shopping. You could walk a lap around the grocery store before you start shopping.
  • Park your car farther away from work or other places you're going.
  • Walk around your neighborhood or around a park.
  • Walk during TV commercials.


Be on the lookout for information in the studio. Add your name to our email list and get ready to Walk for Wellness!