10K-A-Day
Frequently Asked Questions
What if I can’t initially complete 10,000 steps a day?
The ultimate goal is get all participants to work up to 10k-A-Day.Prior to beginning the walking program you will wear your pedometer for three days with out adding additional activity. The number of steps walked will give you an average so you can determine a baseline and set walking goals each week.
How do I register?
You may register online or sign up at the RecPlex. Once you have registered you may make an appointment for your fitness assessment, pick up your pedometer and program manual.
Is there a fee to participate?
Yes, there is a $10 fee for employees and a $5 fee for students. RecPlex membership is not required to participate.
What happens if I accidentally reset my pedometer?
Accidents happen! If your pedometer is accidentally reset, record the number of steps you last recall and just start from zero again. Keeping the log can help figure step averages.
What if I loose my pedometer?
If you loose your pedometer you may purchase a replacement for $10.00.
Will my pedometer work in my pocket?
No, your pedometer needs to remain level and vertical to your stride to work properly.
Is it ok to wear my pedometer when I am running, biking, using a stair stepper or participating in a group exercise class?
No, the pedometer will not give you an accurate reading of your step count. Take the pedometer off until you resume normal activity.
Whenever I start walking, I get side stitches. What causes them? What can I do about it?
A side stitch is a sudden stabbing pain in your side. It results from a spasm of the diaphragm, the muscle that separates your chest and abdomen. At the first sign of a side stitch use three fingers to massage the area where the pain is felt. Like any muscle, your diaphragm cramps when it is not warmed up properly. Remember to warm up before your walk.
I’m having pain in the front of my lower legs. What is it?
A common problem among walkers/runners is shin splints and can be caused when the anterior (front) leg muscles are stressed. Stress can be caused by the constant impact of hard surfaces or the condition of your shoes. Wearing athletic shoes that are worn out or that do not have enough shock absorption can also cause this condition. The best way to prevent shin splints is to stretch and strengthen the anterior leg muscles and wear footwear with good shock absorption. Buy a shoe that is designed specifically for walking or cross training. Icing the area immediately after walking is also a very effective treatment.
I have heel pain. What is it?
It’s a condition called plantar fascists, that’s inflammation of the plantar fascia, a sheath of the connective tissue that runs along the bottom of the foot. As the tissue becomes over stretched and inflamed it produces sharp pain. Stretching your calf muscles may help, if stretching does not help you may need better walking shoes or special shoe inserts.