Why do THIS CHALLENGE ?
This March, join the 10,000 Steps Challenge, a global movement that’s all about taking steps toward better health, and contribute to real science. For 31 consecutive days (March), commit to walking at least 10,000 steps per day and and see how it impact your physical and mental health. Here are some of the benefits of taking 10.000 steps per day according to various sources & studies:
Cardiovascular Health
Walking is an excellent form of cardiovascular exercise. It strengthens the heart, improves blood circulation, and lowers the risk of heart disease, stroke, and heart failure.
(source)
Reduced Risk of Chronic Diseases
Evidence suggests walking 10,000 steps per day might help with chronic conditions such as dementia, type 2 diabetes, and some forms of cancer. (source)
Improved Mood and Mental Health
Walking has been shown to have positive effects mental health. It can reduce stress, anxiety, and depression, and improve overall mood and cognitive function. (source)
Better Sleep
Walking can help regulate your body's natural sleep-wake cycle and promote relaxation, leading to more restful sleep. It also boosts the effects of natural sleep hormones such as melatonin. (source)
Weight Management
Walking increases calorie expenditure depending on factors such as body weight, intensity, and terrain. Walking 10,000 steps can help create a calorie deficit, which is essential for weight loss. (source)
Increased Energy Levels
Engaging in regular physical activity, such as walking, can boost energy levels and combat fatigue. (source)
INSTRUCTIONS for this Challenge
Commit to making at least 10.000 steps a day. It doesn't matter where you do it. It can be done by walking for groceries, going for a hike, or talking a phone-call while walking. You can go alone, in a group, or with your dog. The specific time of day is up to you; what matters is committing to the practice for 31 consecutive days (March):
- Tracking: Many smartphones have built-in fitness apps or allow you to download pedometer apps that track your steps. You can also uses any other wearable device like Fitbit or a smartwatch which track your steps, distance, calories burned, and other activity data.
- Helpful Tips: Remember, adding new time commitments into our busy schedule is difficult. So the best way to make this challenge work is to incorporate the walking into daily activities that we do anyway. Here are some examples to make this Challenge easier:
- Walk While on the Phone: Since you probably have some calls scheduled for the day it's great to take them while walking. Some work calls can also be done while walking.
- Make it Social: Turn your typical sitting meet-up with a friend to a walk & talk. Instead of sitting with a coffee you can grab a take-away and enjoy the conversation while on the move.
- Commuting & Shopping: We know apps make it easy to travel from point A to B or to order something quickly. But they also make us spend more time of the day sitting. Instead try to exchange some short commutes for walks and make going for groceries a form of good exercise.
The 10.000 Steps Challenge has been successfully joined!
Want to make the Commitment Stronger? Did you know that sharing your commitment publicly can significantly boost your chances of success? Studies have shown that people who share their goals with others are more likely to achieve them.
According to research published in the Journal of Applied Psychology, individuals who made their commitments public were 65% more likely to stick to their goals compared to those who kept them private. This is because public commitments create a sense of accountability and social support, making it easier to stay motivated and on track.
This is optional but if you want to take it to the next level Share your commitment on your social media or with friends and family. This can be as simple as saying:
"I have decided to do a 31 consecutive days of 10.000 Steps Challenge in March. Keep your fingers crossed!:) #The10000StepsChallenge"
How do I PARTICIPATE ?
To participate just leave your email below and join the 10.000 Steps Challenge! After this challenge questionnaires will be send to study its effect. Additionally, if you want to be eligible for the $1000 cash prizes remember to share your journey daily with hashtags #The10000StepsChallenge, #MarchStepsChallenge and tag @theorgchallenge on Instagram or Youtube and as described in the prizes section (contest terms here)
By clicking “I'm in!”, you agree to receiving emails and to processing of your personal data in accordance with the Privacy policy
Frequently asked questions
The project is funded by one investor & founder, Karol Banaszkiewicz, who decided to commit his time & resources in pursuit of a goal to measure how various habits impacts peoples physical & mental health.
