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DISTRICT HALL DEPARTMENTS LEISURE SERVICES AGASSIZ STEPS OUT

AGASSIZ STEPS OUT PROGRAM INFORMATION

As part of the Agassiz in Action Program, the Leisure Services Department wants to challenge residents to take a step.  In fact, we want you to take thousands of steps!  We will provide pedometers to the first 75 residents who complete the personal commitment form to improve their physical activity level 20% by 2010.  Participants must come into the Fitness/Activity Centre to complete the form and receive their pedometer.  After the 75 pedometer are gone, they will be available for purchase for $20.00.  To make it fun and easy we have created this section of our website for you to log your steps.  We hope to inspire and empower you to take positive steps to better health and wellness.

Measuring your steps
The Steps Out program considers an average step to be 0.762 meters (this equals a 2.5 foot stride) therefore, 1 kilometer = 1,320 steps. We recognize that everyone’s legs and gait are different and thus the distance traveled will be slightly different.  Either way, don’t sweat the distance!  The point of Steps Out is to get you walking and to promote overall health. 

Set your personal goals

Week One: 
Wear your pedometer for 7 days without changing your routine to determine your current activity level.

Week Two: 
Try to increase your average current number of steps by 2,000 steps per day.

When you are consistently achieving 2,000 steps a day, set a new goal of 4,000 steps a day and so on.  Two, four, six, eight, 10,000 steps a day! Why 10,000 steps a day?  10,000 steps a day began as a fitness program in Japan in the 1960’s.  Fitness is part of Japan’s cultural heritage.  Accusplit, the manufacturer of our pedometers, has been a leader in promoting 10,000 steps as a low cost, effective way to encourage North Americans toward increased activity and wellness.  10,000 steps a day ensures a moderate level of fitness.

About Your Pedometer
People tend to overestimate their level of activity.  The Accusplit pedometer provides an accurate step activity reading throughout the day.  You derive excellent benefits if you do concentrated, aerobic walking (2 – 3 miles per hour/15 – 20 minutes per mile) in 10 minute increments three times each day.  Increasing your current activity level just a little helps to improve your health when you make it part of your daily lifestyle.  The key to health and quality of life is making activity part of your lifestyle in the same way brushing your teeth is an integrated activity in your healthy lifestyle.

How to use your pedometer

  • For best results, clip the pedometer firmly at your waist.  It should be located above the knee on your side, above the hip.  It is important to ensure the case is positioned straight up and down.  If the pedometer is tilted, your steps may be under-recorded because the pedometer’s pendulum function is not free to swing properly.
  • Take 100 steps to check accuracy (it should register between 90 – 110 steps).
  • Wear your pedometer all day, except when bathing or swimming (it is not waterproof).
  • Take off your pedometer when you retire for the night

How to reset your pedometer
Press the reset button for 3 seconds and release (all LCD display segments will on and then off).  Press the reset button again to turn it on.

What activities will the pedometer not register
Pedometers will not register some activities, so add these numbers of equivalent steps:

  • 50 steps per minute for:  gentle yoga
  • 100 steps per minute for:  weightlifting – light rowing – canoing
  • 150 steps per minute for:  intermediate yoga – cycling – swimming – downhill skiing – rowing
  • 175 steps per minute for:  rollerblading – skateboarding – BMX
  • 200 steps per minute for:  high cardio yoga
  • 9 holes of golf = 8,000 steps

Battery replacement
When the LCD display dims replace the battery with LR-44 or equivalent

  • Use a coin to “pop open” the case
  • Replace the battery with “+” up
  • Snap case parts together
  • Press the reset button to turn on

STRETCHING TIPS

Stretching should be an important part of your daily routine. Stretching helps to gently lengthen muscles before and after any form of exercise, and to improve tissue elasticity / flexibility. If done correctly, stretching will help prevent injuries and increase athletic performance.

  • Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders. This will allow the body's natural lubrication (synovial fluid) to protect the surface of your bones at these joints.
  • Always warm up the body prior to stretching, as this increases blood flow around the body, which in turn makes the muscles more supple.
  • After heavy exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramp and dizzy spells. 
  • If you're wet and sweaty, take a bath or shower then stretch, as the hot water will help relax the muscles, and prevent you from catching a chill.
  • Never bounce as you stretch, unless you are doing specific stretches for certain sports, i.e. ballistic stretching for martial arts.
  • Hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds.
  • You should feel some slight discomfort while stretching, if you don't feel anything, then you may be doing the stretch incorrectly, or simply the muscle has eased off.
  • Stop immediately if you feel any severe pain.
  • Remember to breathe regularly and rhythmically, do not hold your breath.

Did you know…

  • Recreation and active living helps people live longer – adding up to two years of life expectancy
  • Recreation and active living prolongs independent living for seniors by compressing the disease and impairment period typically associated with aging – keeping senior vital and involved in community life
  • Recreation, fitness, sports and active living significantly reduces the risk of coronary heart disease and stroke – the leading cause of death in Canada
  • Recreation, fitness, sports and active living combats osteoporosis – affecting 25% of postmenopausal women
  • Recreation, fitness, sports and active living combats diabetes – the fourth ranking killer disease (after heart disease, cancer and respiratory disease)
  • Recreation, fitness, sports and active living has been shown to help in preventing site specific cancers – particularly in the colon, breast and lungs
  • Recreation, fitness, sports and active living help prevent and rehabilitate back problems – affecting 25% of adults
  • Recreation, fitness, sports, active living, parks and arts/culture all contribute to mental health – reducing stress, reducing depression and contributing to emotional/psychological well-being
  • Recreation, fitness, sports, active living, parks and arts/culture all enhance overall health and well-being – critical to personal quality of life
  • Recreation is a proven therapeutic tool utilized in hospitals, clinics and communities everywhere (physical recreation, sports, arts/culture) – helping to restore physical, mental and social capacities and abilities.