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The Step into Spring Online Walking Program
Over the next 12 weeks, you will record steps/miles walked each day with a goal of reaching 10,000 steps or approximately 5 miles a day by week 12. You may include steps logged on a pedometer (small, electronic tracking device worn on the belt or clothing) during your normal daily activities as well as completion of specific distances during your scheduled walking times. Most Americans take between 3,000-5,000 steps daily. The goal of the program is to gradually increase your steps over the 12 weeks.
To help you reach your goal, each week you'll be presented with a different health topic relating to walking. Topics include:
| Week 1 | Taking the First Step |
| Week 2 | Simple Stretching and Warm-up Routines |
| Week 3 | Setting Realistic Goals |
| Week 4 | If the Shoe Fits... |
| Week 5 | Learning to Walk all over again |
| Week 6 | Pulse & Target Heart Rate |
| Week 7 | When Mother Nature Doesn't Cooperate |
| Week 8 | Walking at Work |
| Week 9 | Walk Safe, Walk Smart |
| Week 10 | Getting Bored? Mix it Up |
| Week 11 | Optimize Your Workout with Strength Training |
| Week 12 | Make it a Habit |
Return to Step into Spring Home
Source: Wellness Councils of America, Step by Step, Walking Your Way to Wellness Incentive Campaign, 2001.