Aim for 10,000 steps a day and use your favorite step tracker to record your activity. The more steps you take, the faster you move along one of the program’s fun virtual routes. You can participate up to three times and earn 100 points each time or up to 300 points ($300).
How to track: To get started, you must first register for the 10K-A-Day challenge. Once you’re registered, there are two ways you can enter your steps: by syncing a tracking device or by entering them manually on the web or the 10K-A-Day smartphone app.
If you own a tracker:
- You can set up your device to automatically sync with the challenge. For instructions on syncing your Fitbit, Garmin, YOO, Movable or Apple Health tracking device, log on to webmdhealth.com/ra.
- After you register and sync your device, your steps may be counted beginning Jan. 1, 2022, depending on the type of tracker you use.
- Use the 10K-A-Day smartphone app to log activity (which simultaneously syncs with your online account), view recipes and health tips, “visit” locations, and track your progress.
If you do not own a tracker, or you complete activities when not wearing your tracker:
- After you register, you can convert any activity into steps using the online tool, and record the activity as steps.
- Or you can enter the step count from another type of step counter, pedometer or smartphone step tracker.
Goal: Stay active enough to complete 700,000 steps throughout the year. Or keep going to automatically complete 1,400,000 steps and earn a second incentive. If you want to keep moving, you can earn a third incentive by completing 2,100,000 steps.
Timing: You can go at your own pace. For every 2,000 steps you record, you’ll move a mile on the 10K-A-Day route.
Using a Tracking Device for 10K-A-Day
If you are using a new tracker this year, be sure to update your challenge enrollment to make sure your device syncs.
If you sync a Garmin for the first time, it will sync your steps back three months. A YOO, Movable or Apple Health device will sync your steps back six months. And a Fitbit will sync back 365 days. So, for example, if you register an Apple Health device on Sept. 1, 2022, the system will automatically backlog your steps from the previous six months. None of the devices will sync prior to Jan. 1, 2022.
ROCKWELL AUTOMATION WALKING CHALLENGE
The Rockwell Automation Walking Challenge is all about working more cardio into your life and staying active. You can complete this challenge two times and earn 100 points for each completed challenge, up to 200 points ($200). To get started, you can choose one of the two walking challenges listed below. Then print your tracking map from webmdhealth.com/ra. Any physical activity counts. You can use the conversion chart found on the back of your tracking map to convert your activities into steps.
- 100 Miles in 100 Days
- ROK Around the World
How to track: Track your steps on your tracking map. Once you complete your challenge, log in to the WebMD website one time to report your completion.
Goal: Make it to the last stop of your walking challenge. Complete the same challenge a second time, or choose a different route, to earn a second incentive.
Timing: Experts recommend that you walk or exercise the equivalent of 8,500 steps a day to reach 700,000 steps in about 12 weeks.