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Please follow the following steps to help you get started on your journey with Southern on the Move.

 

STEP 1: Learn your baseline

  • If measuring in STEPS

  1. Start wearing your step counter first thing in the morning and record your total steps at the end of each day.
  2. Divide your total steps for the first 3 days by 3 to find your baseline average.
  3. Only after you have your baseline should you try to increase your steps.

Example: Day 1: 5,000 steps + Day 2: 8,000 steps + Day 3: 5,000 steps= 18,000 Steps      

18,000 Steps /3 Days= Average of 6,000 steps per day baseline.

  • If measuring MINUTES of activity

  1. Record your daily time spent on physical activity (i.e., playing basketball, building snowmen, going for walks, etc.) on your personal fitness calendar (i.e., 30 minutes on Day 1).
  2. Continue to do this for 3 days.
  3. Add up all time spent on physical activity and divide by the number of days recorded. This is your baseline.    

Example:                                                                                                     Day 1: 45 minute walk + Day 2: 30 minutes biking + Day 3: 35 minutes basketball= 105 minutes

105 minutes/ 3 Days= average 35 minutes per day baseline.

     

STEP 2: Set your personal Goal

  • If measuring in steps

  1. Once you have your baseline, it is time to boost your activity level!
  2. At the end of each 2-week period, try to add 500 steps to your walking goal.
  3. Once you can consistently achieve this goal, strive to increase your daily steps even more!

  • If measuring minutes of activity

  1. The ultimate goal should be to exercise moderately for 30 minutes per day (or vigorously for 20 minutes, 3 days per week).
  2. If you are new to physical activity, you may find that 10 minutes might be a challenge - so go by how you feel or your doctor's recommendation when setting goals.
  3. What exactly is moderate activity? Click here to find out.
  4. At the end of each 2-week period, try to add 500 steps or several more minutes to your walking goal.

 

Step 3: Record your progress

  • Try to record your steps or minutes for each day of the week on your activity log.  At the end of the semester total your last 3 days of steps.  Divide by three to find your end of program average.  Then you can compare your starting step average with your ending step average to see how much you have improved.  At the end of the program we'll ask you to complete a mid program questionnaire so we can see your progress and make improvements to the program.
  •  If you had difficulty reaching your goal, try not to become discouraged. Just walk at the same level until you build enough endurance to increase your target. Continue to log your activity to prevent slipping back or dropping out. 
  • To maintain your motivation, keep logging your progress and stay with the same number of steps or minutes instead of increasing your target.