America on the Move

Walk More, Have Fun and Feel Better
Regular physical activity does not have to be strenuous in order to be beneficial. If you walk an average of 10,000 steps per day, you will burn calories; build healthy bones, muscles and joints; reduce symptoms of anxiety and depression; and avoid heart disease.

To help you get more steps in your day and have fun while you're doing it, Mayo Clinic is partnering with a national step program, America on the Move. By registering with this program, you will be eligible for the following online services:

• Tips for walking more steps at home and work
• Maps and distances for nearby trails and paths
• Instructions for setting goals, based on your current activity level
• Tool for logging your daily steps and measuring your progress
• Competitions and prizes
• Motivational messages and stories
• Options for weight loss

Register Today

We encourage employees to register as an individual on the America on the Move web site. Each individual team member must register with America on the Move prior to being issued a pedometer.

Here's how to register for the program.

Start a Team

We also encourage employees to form teams of 8-12 walkers. (You need not be a member of a team to participate in this walking/activity program, but it is encouraged.)

After team is formed, the team captain should arrange for a member to pick up pedometers at one of the sites listed below. Members are welcome to pick up pedometers as an individual as well, as long as they have their printed registration form.

• Each individual must show a printed copy of the America on the Move registration confirmation in order to receive a pedometer from the team captain or person working at the distribution sites.

Reminders

1. Pedometer instructions are included with each pedometer.
2. Reset the pedometer at the start of each day. (Don't forget your previous day's steps!)
3. Remember that activity minutes can be used (walking, biking, swimming, etc) in addition to the number of steps recorded by the pedometer.
4. You can log in daily, 2 times per week or at the end of each week...but you are responsible to enter your own steps and/or activity minutes.
5. Pedometers are battery powered. The replacement is a 1.55v (AG-10) watch battery and can be easily changed by following the directions included with each pedometer.

About Your Pedometer

How it works Your pedometer contains a spring-levered pendulum arm that moves up-and-down as you walk to measure total number of accumulated steps. If the lever arm is displaced sufficiently, it makes an electrical contact with a sensor and registers a step. This type of pedometer is referred to as a "Spring-levered Pedometer."

Placement is important Your pedometer should ideally be worn at your belt, above your knee. Make sure that the pedometer is attached securely at the waist using the clip. If the pedometer is loose, it may miscount the number of steps that you are taking.

Walking speed is important Your spring-levered pedometer may not count all of your steps if you walk very slowly (generally if you walk slower than 2 mph). A quick test before you start using the pedometer is helpful: walk a short distance at your normal walking pace and count the actual number of steps that you take. Compare this to the pedometer to see if it is over- or undercounting steps.