Week 4: Spice up Your Routine

Congratulations! You’ve made it to the final week of the MOVEmber Challenge!

Here are six ways to spice up your routine so you stay motivated to keep moving:

1. Set up a buddy system. Working out with others often provides added motivation. Pick a partner to go for walks with each week. It’s a great way to get active and interact!
2. Walk in intervals. Walking at variable speeds can boost your metabolism. Try walking fast for one minute then slow down for 30 seconds. Repeat this 20 times.
3. Spend time in nature. Try taking your steps outdoors. According to research, time spent in nature can decrease stress and negative thoughts, increase cognitive functioning and short-term memory, boost creativity, and may even make people nicer. Find a few nature paths close to your workplace so you can retreat for a rejuvenating walk during your lunchtime.
4. Take the stairs. A 150-pound person walking upstairs for a half-hour burns about 100 calories more than walking at a moderate pace. Track down staircases at nearby parks, high school stadiums and other locations. Walking at an incline, such as on a treadmill, is another great option.
5. Go on an adventure. Push yourself to go the distance on the weekends. This may include longer nature hikes or a walking tour of a nearby historical town. Devise routes that will take at least an hour to complete and help you to build your endurance.

Turn up the tunes. Exercise and music complement one another. Research shows that working out while listening to your favorite songs – or even just fast-paced music — can speed up your pace, increase your workout endurance, make exercise feel easier, and can even help your muscles recover quicker.

Transforming your health is all about lasting change. Once the challenge is over, what will you do to keep up with your new lifestyle? Make the new, healthy behaviors you have adopted during this challenge part of your regular routine.

The challenge ends on Dec. 4, but you will have until Dec. 11 to report the previous week’s steps. Log in to www.RiversideHealthcare.org/REACH on your desktop or mobile device to record your final activities.

Week 2: Find Your Form

When it comes to taking a leisurely stroll versus walking for fitness, it all comes down to proper form. Below are a few pointers on proper technique while you’re walking for exercise, according to the Mayo Clinic.

1. Walkers have one foot on the ground at all times. Walk with an even stride, rolling your foot from heel to toe.
2. Look straight ahead, not down at the ground.
3. Your abdominal muscles should be somewhat tense and your spine should be aligned; your back should not arch forward or backward.
4. Relax your neck, shoulders and back so they are not stiff.

Swing your arms freely with a slight bend in your elbows. (Slight pumping with your arms is fine.)

Complete the challenge by reporting at least 200,000 steps and you will earn 100 points toward your 2022 wellness incentive and be entered into a raffle to a Zappos gift card. The challenge ends on Nov. 7, but you will have until Nov. 13 to report the previous week’s steps.

Log in to www.RiversideHealthcare.org/REACH on your desktop or mobile device to continue recording your activities.

Week 1: Welcome to the Challenge!

We are thrilled you have decided to enhance your wellbeing by participating in this four-week steps challenge.

Regular brisk walking is a fantastic way to maintain a healthy weight and keep you feeling energized. As you begin planning your routine, here are a few tips to get you off on the right foot:

1. Choose the right attire. Make sure you’re walking in sturdy shoes that have proper arch support, a firm heel and thick, flexible soles to absorb shock and cushion your feet. Wear clothes you feel comfortable in and ones that protect you in various types of weather, if needed. If you choose to walk outdoors in the evening, wear reflective clothing to ensure visibility.
2. Plan your course with care. If you choose to walk outdoors, plan several routes for variety where you feel comfortable and safe. Make sure the routes are well-lit and if you’re walking alone, let someone know where you’re headed.
3. Warm up before you begin. For the first five to 10 minutes of your walk, go at a slower pace to warm up your muscles.
4. Cool off afterwards. For the last five to 10 minutes of your walk, cruise at a slower pace to cool down.
5. Stretch. After exercise, stretch your muscles gently to prevent any stiffness.

Complete the challenge by reporting at least 200,000 steps and you will earn 25 points toward your 2022 wellness incentive. The challenge ends on Dec. 4, but you will have until Dec. 11 to report the previous week’s steps.

Keep your eye out for weekly emails with tips and motivation to help you make the most of the challenge. Be sure to explore the wellness portal as well for resources and tools to keep you going.

Don’t forget to sync your step tracking device to the site to begin auto-reporting your activity, or self-report the number of steps you complete each day. Log in to www.RiversideHealthcare.org/REACH on your desktop or mobile device to begin recording your activities.

During this fall steps challenge, you’ll embark on a virtual journey across the U.S. (stopping at U.S. National Parks) and reach milestones along the way. With every stop, you’ll learn fun facts about each site.

Report 200,000 steps over the course of four weeks to complete the challenge successfully and earn 25 Healthy Habit Points.

The challenge begins on Nov. 7 and ends Dec. 4, but you will have until Dec. 11 to finish reporting your steps.

Keep your eye out for weekly emails with tips and motivation to help you make the most of the challenge. Be sure to explore the wellness portal as well for resources and tools to keep you going.

You can record your activities on your desktop or mobile device. Visit www.RiversideHealthcare.org/REACH and click the Challenge tab to begin recording your activities!

Employees can also access the challenge by clicking on the REACH icon found on Rivernet or the Employee Self Service Portal from the Riverside network.

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