About Program
Walking Canes 10k-A-Day Program
The Walking Canes 10k-a-Day program uses a pedometer (step counter) to help participants quantify their physical activity on a daily basis. Each participant wears their pedometer from the time they wake-up in the morning to the time they fall asleep at night. The goal is to increase the number of steps accumulated daily.
Each participant will be accountable for the number of steps accumulated by reporting their steps each week online at www.miami.edu/walkingcanes. Check-in will occur every Monday during the 12-week program.
It does not matter if an individual is not capable of achieving their 10,000 steps initially. Each participant is provided with a progression table based on their baseline number of steps and individual weekly goals are established. Each week a participant achieves their weekly goal, they receive 10 points. Participants can receive bonus points for weight loss.
A computer database will keep track of each participant’s weekly steps, weekly goals, and total points. At the end of the 12-week program, awards will be given to the top ten finishers and to all of those who successfully completed the program by checking-in each week.
Resources
- Campus Maps with Measured Trails
- Suggestions for Increasing Daily Steps
- Basic Tips for Nutrition and Weight Management
Prizes
- All participants who enter and successfully complete the 12 week program will have the opportunity to win an iPod.
- The top ten (10) winners will have lunch with President Shalala, compliments of Chartwells.
