This article is about the Walking Challenge template that is available in the Engagement Rx System when the company has Challenges enabled for their portals.
The Step It Up Walking Challenge contains various tasks related to walking and physical activity, distributed in four week-long phases.
- Duration of Challenge: 4 phases/4 weeks
- Participation Type: Individual or Group
Purpose of the Walking Challenge
Through various content types and actionable instruction—including articles, fun “Myth or Fact” quiz flows, and action to-do’s—the user gains knowledge covering the tremendous benefits of daily activity. This Challenge inspires the user to consistently incorporate regular activity (in the form of walking or any other moderately intense activity) into their regular life.
Benefits of Completing the Walking Challenge
A user who completes this Challenge will have a solid, broad understanding of why regular activity is important for all aspects of health and wellbeing. They will have the skills to plan walking and weekly activities in advance, they’ll track their walking time during the challenge, and they’ll learn how to stick to their activity goals even when their schedule changes.
Outline of the Walking Challenge Phases
Phase 1: Exploring the Benefits of Exercise
Theme: Discover the benefits that walking has to offer, begin to set goal for yourself, and explore how a proper warmup and cool-down can make all the difference in your walk.
Required
- Track your walking time for the week and log at least 40 minutes: 200 tokens
- Read the article “Beyond Physical Fitness: The Extraordinary Benefits of Regular Exercise”: 150 tokens
- Read the article “How to Properly Stretch for Walking”: 150 tokens
Optional
- Complete the flow “Creating a Walking Challenge SMART Goal”: 20 tokens
- Complete the flow “Myth or Fact: Preparing for Your Walk”: 20 tokens
- Plan your walking times for the week ahead and set reminders: 20 tokens
Phase 2: Making Habits That Last
Theme: Learn new ways to incorporate walking into your daily routine and explore some different ways to set reminders to keep you on track.
Required
- Track your walking time for the week and log at least 70 minutes: 200 tokens
- Read the article “Ways to Fit Walking In”: 150 tokens
- Read the article “How to Set Reminders”: 150 tokens
Optional
- Plan your walking times for the week ahead and set reminders: 20 tokens
Phase 3: Listening to Your Body
Theme: Identify some of the common pitfalls of endurance programs and how to avoid them; learn about the importance of proper rest and hydration.
Required
- Track your walking time for the week and log at least 110 minutes: 200 tokens
- Complete the flow “Myth or Fact: Rest, Recovery, and Hydration”: 150 tokens
- Read the article “A New Exercise Routine: Avoiding Common Pitfalls”: 150 tokens
Optional
- Complete the flow “Goal Reflection”: 20 tokens
- Read the article “Alysha’s Story: Finding Creative Ways to Walk”: 20 tokens
- Plan your walking times for the week ahead and set reminders: 20 tokens
Phase 4: Crossing the Finish Line
Theme: Maintaining motivation is crucial to achieving health and wellness objectives. Learn how anticipation and planning can help us overcome obstacles so we can keep our motivation and achieve our goals.
Required
- Track your walking time for the week and log at least 150 minutes: 200 tokens
- Read the article “Staying Motivated”: 150 tokens
- Read the article “Sam’s Story: Making an Exercise Routine Exciting”: 150 tokens
Optional
- Plan your walking times for the week ahead and set reminders: 20 tokens
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