Getting fit and healthy is not complicated. We need to move and get active, and what better way than walking? This exercise challenge is going to help us be more active by walking more and taking more steps.
The Challenge
This challenge has been adapted from the Step It Up June Challenge. In this challenge, we’ll be increasing the number of steps we take slowly but surely. You can check the target each day and hit your goal. You’ll need to start finding more ways to be active, such as parking further away from your destination, walking whenever you can and taking the stairs. Your daily step target in this challenge should be considered a ‘minimum’ if you hit it, excellent, but keep on stepping!
Go from sedentary to very active. This challenge starts in the sedentary range, which most people will be able to achieve without much additional effort.
By the end of the challenge, you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.
How to take part in this Challenge
- Step 1 – Select your current activity level
- Step 2 – Download Target Guide
- Step 3 – Download the Scoring Sheet
What is your Current Activity Level
This exercise challenge has progressions depending on your current exercise and activity level. If you are new to exercise and sedentary, you will be fine starting with the base-level target guides. Read the statements below to see which activity level you are and, therefore, which challenge targets you should follow.
| ACTIVITY LEVEL | ACTIVITY LEVEL | MULTIPLICATION FACTOR |
|---|---|---|
| Sedentary | You lead a sedentary lifestyle with little to no regular exercise or activity. | none |
| Mild Activity Level | You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level. | 1.375 |
| Moderate Activity Level | You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week. | 1.55 |
| Heavy or (Labour Intensive) Activity Level | You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labour-intensive job also. | 1.7 |
| Extreme Level | You are exceedingly active and/or very participate in demanding activities: Examples include athlete with an almost unstoppable training schedule with multiple training sessions throughout the day very a demanding job, such as shovelling coal or working long hours on an assembly line. Generally, this level of activity is very difficult to achieve | 1.9 |
Challenge Design
Scoring the Challenge
The 28-Day Step Challenge is split into five levels, for which you can score your progress; you don’t need to keep to one level. You can mix & match and go up or down a level. Each level has a score associated with it. Use the free-scoring sheet available for download below to track your progress and tally your monthly total score. You will score yourself either 1,2, or 3 points depending on which level you achieve, that’s a maximum of ‘5’ per day, minimum of ‘1’ unless you skip a day, in which case it would be ‘0’.
Download the 28-Day Stepping Challenge Scoring Sheet
28 Day Step Challenge Scoring Sheet 98 KB 25 downloads
Scoring sheet to be used with the 28 Day Step Challenge …Target Guide
Download, print, and keep the guide handy. Pin it to your fridge, and check your step target for the day.
28 Day Step Challenge
| Day | Level 1 | Level 2 | Level 3 | Level 4 | Level 5 |
|---|---|---|---|---|---|
| 1 | 4.000 | 5.500 | 6.200 | 6.800 | 7.600 |
| 2 | 4.200 | 5.775 | 6.510 | 7.140 | 7.980 |
| 3 | 4.400 | 6.050 | 6.820 | 7.480 | 8.360 |
| 4 | 4.600 | 6.325 | 7.130 | 7.820 | 8.740 |
| 5 | 4.800 | 6.600 | 7.440 | 8.160 | 9.120 |
| 6 | 5.000 | 6.875 | 7.750 | 8.500 | 9.500 |
| 7 | 5.200 | 7.150 | 8.060 | 8.840 | 9.880 |
| 8 | 5.500 | 7.562 | 8.525 | 9.350 | 10.450 |
| 9 | 5.800 | 7.975 | 8.990 | 9.860 | 11.020 |
| 10 | 6.100 | 8.387 | 9.455 | 10.370 | 11.590 |
| 11 | 6.400 | 8.800 | 9.920 | 10.880 | 12.160 |
| 12 | 6.700 | 9.212 | 10.385 | 11.390 | 12.730 |
| 13 | 7.000 | 9.625 | 10.850 | 11.900 | 13.300 |
| 14 | 7.300 | 10.037 | 11.315 | 12.410 | 13.870 |
| 15 | 7.700 | 10.587 | 11.935 | 13.090 | 14.630 |
| 16 | 8.100 | 11.137 | 12.555 | 13.770 | 15.390 |
| 17 | 8.500 | 11.687 | 13.175 | 14.450 | 16.150 |
| 18 | 8.900 | 12.237 | 13.795 | 15.130 | 16.910 |
| 19 | 9.100 | 12.512 | 14.105 | 15.470 | 17.290 |
| 20 | 9.500 | 13.062 | 14.725 | 16.150 | 18.050 |
| 21 | 9.900 | 13.612 | 15.345 | 16.830 | 18.810 |
| 22 | 10.400 | 14.300 | 16.120 | 17.680 | 19.760 |
| 23 | 10.900 | 14.987 | 16.895 | 18.530 | 20.710 |
| 24 | 11.400 | 15.675 | 17.670 | 19.380 | 21.660 |
| 25 | 11.900 | 16.362 | 18.445 | 20.230 | 22.610 |
| 26 | 12.400 | 17.050 | 19.220 | 21.080 | 23.560 |
| 27 | 12.900 | 17.737 | 19.995 | 21.930 | 24.510 |
| 28 | 13.400 | 18.425 | 20.770 | 22.780 | 25.460 |
Daily Target Guides
28-Day Step Challenge Day 1
Day 1 of the 28-Day Step Challenge, your first day of this challenge, make sure you check the best level for you by knowing your current activity level.
“But the beauty is in the walking — we are betrayed by destinations.”
Gwyn Thomas
- Level 1 = 4000
- Level 2 = 5500
- Level 3 = 6200
- Level 4 = 6800
- Level 5 = 7600
28 Day Step Challenge Day 2
Day 2 of 28 Day Step Challenge. So if it means a few more times up and down the stairs, then go do it! It’s all for the benefit of you!
“Walking . . . is how the body measures itself against the earth.”
― Rebecca Solnit, Wanderlust: A History of Walking
- Level 1 = 4200
- Level 2 = 5775
- Level 3 = 6510
- Level 4 = 7140
- Level 5 = 7980
28 Day Step Challenge Day 3
Day 3 of 28 Day Step Challenge, check your target! It’s not a lot of steps if you count every step upon waking up. Get up & start moving
“If I could not walk far and fast, I think I should just explode and perish.”
Charles Dickens
- Level 1 = 4400
- Level 2 = 6050
- Level 3 = 6820
- Level 4 = 7480
- Level 5 = 8360
28 Day Step Challenge Day 4
Day 4 of 28 Day Step Challenge. No excuses, get outside and get walking, you’ll easily do this!
“As you start to walk out on the way, the way appears”
Rumi
- Level 1 = 4600
- Level 2 = 6325
- Level 3 = 7130
- Level 4 = 7820
- Level 5 = 8740
28 Day Step Challenge Day 5
Day 5 of 28 Day Step Challenge. So if you work in an office we all know it’s more difficult to get moving. Take your lunch away from your desk!
“As we stretch our legs, we stretch our minds and our souls.”
Julia Cameron
- Level 1 = 4800
- Level 2 = 6600
- Level 3 = 7440
- Level 4 = 8160
- Level 5 = 9120
28 Day Step Challenge Day 6
Day 6 of 28 Day Step Challenge. One foot in front of the other. It’s what we were born to do & we’ve forgotten how to do it.
“The sum of the whole is this: walk and be happy; walk and be healthy.”
Charles Dickens
- Level 1 = 5000
- Level 2 = 6875
- Level 3 = 7750
- Level 4 = 8500
- Level 5 = 9500
28 Day Step Challenge Day 7
Day 7 of 28 Day Step Challenge. Week 1 done. So you won’t see the difference straight away but you’ll start to feel it soon.
“Writing is one way of making the world our own, and walking is another.”
Geoff Nicholson
- Level 1 = 5200
- Level 2 = 7150
- Level 3 = 8060
- Level 4 = 8840
- Level 5 = 9880
28 Day Step Challenge Day 8
Day 8 of 28 Day Step Challenge. It doesn’t matter how fast or slow you go, it’s just the fact that you’re moving more. #Simple
“If you are seeking creative ideas, go out walking. Angels whisper to a man when he goes for a walk.”
Raymond Carver
- Level 1 = 5500
- Level 2 = 7562
- Level 3 = 8525
- Level 4 = 9350
- Level 5 = 10450
28 Day Step Challenge Day 9
Day 9 of 28 Day Step Challenge. You move more, you burn more calories, you lose weight. It really is that easy. That’s a win-win for you.
“Go for long walks and try to create something new every day.”
C.C. Chapman
- Level 1 = 5800
- Level 2 = 7975
- Level 3 = 8990
- Level 4 = 9860
- Level 5 = 11020
28 Day Step Challenge Day 10
Day 10 of 28 Day Step Challenge! If you only walked when the weather was good, you’ll limit your chances of enjoying what nature has to offer.
“My God is the God of walkers. If you walk hard enough, you probably don’t need any other god.”
Bruce Chatwin
- Level 1 = 6100
- Level 2 = 8387
- Level 3 = 9455
- Level 4 = 10370
- Level 5 = 11590
28 Day Step Challenge Day 11
Day 11 of 28 Day Step Challenge. Daylight is longer so you have even more time to get out walking. We don’t listen to excuses.
“Walking is the great adventure, the first meditation, a practice of heartiness and soul primary to humankind. Walking is the exact balance of spirit and humility.”
Gary Snider
- Level 1 = 6400
- Level 2 = 8800
- Level 3 = 9920
- Level 4 = 10880
- Level 5 = 12160
28 Day Step Challenge Day 12
Day 12 of 28 Day Step Challenge Make opportunities to get more steps in, walk to work, park further away when you do the shopping.
“In every walk with nature, one receives more than he seeks.”
John Muir
- Level 1 = 6700
- Level 2 = 9212
- Level 3 = 10385
- Level 4 = 11390
- Level 5 = 12730
28 Day Step Challenge Day 13
Day 13 of 28 Day Step Challenge. You may have to start thinking of how you can increase your steps now. Go the scenic route today!
Give me odorous at sunrise a garden of beautiful flowers where I can walk undisturbed.
Walt Whitman
- Level 1 = 7000
- Level 2 = 9625
- Level 3 = 10850
- Level 4 = 11900
- Level 5 = 13300
28 Day Step Challenge Day 14
Day 14 of 28 Day Step Challenge. Comfortable shoes are a must if it means walking to work with your trainers on, do it! #fitness
An early-morning walk is a blessing for the whole day.
Henry David Thoreau
- Level 1 = 7300
- Level 2 = 10037
- Level 3 = 11315
- Level 4 = 12410
- Level 5 = 13870
28 Day Step Challenge Day 15
Day 15 28 Day Step Challenge. So 2 weeks done. Your activity level has doubled in 2 weeks. Getting used to moving more? Having fun yet!
“Walking brings me back to myself.”
Laurette Mortimer
- Level 1 = 7700
- Level 2 = 10587
- Level 3 = 11935
- Level 4 = 13090
- Level 5 = 14630
28 Day Step Challenge Day 16
Day 16 of 28 Day Step Challenge. So they say it takes 21 days to break a habit, 5 more days to make this your new routine! #walk
Walking gets the feet moving, the blood moving, the mind moving. And movement is life.
Terri Guillemets
- Level 1 = 8100
- Level 2 = 11137
- Level 3 = 12555
- Level 4 = 13770
- Level 5 = 15390
28 Day Step Challenge Day 17
Day 17 of 28 Day Step Challenge, If you move more every day you’ll get used to doing it & you’ll notice how good it makes you feel after.
Walking is the favourite sport of the good and wise.
A. L. Rowse
- Level 1 = 8500
- Level 2 = 11687
- Level 3 = 13175
- Level 4 = 14450
- Level 5 = 16150
28 Day Step Challenge Day 18
Day 18 of 28 Day Step Challenge, so what’s a few more steps if it’s taking you to where you want to be? A more healthy, fitter version of you!
A lone walker is both present and detached, more than an audience but less than a participant. Walking assuages or legitimizes this alienation.
Rebecca Solnit
- Level 1 = 8900
- Level 2 = 12237
- Level 3 = 13795
- Level 4 = 15130
- Level 5 = 16910
28 Day Step Challenge Day 19
Day 19 of 28 Day Step Challenge. All you’ve got to do is move, every step counts!
Walking is the great adventure, the first meditation, a practice of heartiness and soul primary to humankind. Walking is the exact balance between spirit and humility.
Gary Snyder
- Level 1 = 9100
- Level 2 = 12512
- Level 3 = 14105
- Level 4 = 15470
- Level 5 = 17290
28 Day Step Challenge Day 20
Day 20 of 28 Day Step Challenge. make it fun! Walk it, skip it, jog it, dance it. We don’t mind, just keep moving to see a healthy body & mind.
A morning walk sets us out on the right foot for the day.
Terri Guillemets
- Level 1 = 9500
- Level 2 = 13062
- Level 3 = 14725
- Level 4 = 16150
- Level 5 = 18050
28 Day Step Challenge Day 21
Day 21 of 28 Day Step Challenge. Make time for yourself. It promotes a sense of well being releasing those feel-good hormones that you need.
Walking: the most ancient exercise and still the best modern exercise.
Carrie Latet
- Level 1 = 9900
- Level 2 = 13612
- Level 3 = 15345
- Level 4 = 16830
- Level 5 = 18810
28 Day Step Challenge Day 22
Day 22 of 28 Day Step Challenge. 3 weeks done now. Into your last big push towards the end. Finish this in style & be a better you
“The best remedy for a short temper is a long walk”
Jacqueline Schiff
- Level 1 = 10400
- Level 2 = 14300
- Level 3 = 16120
- Level 4 = 17680
- Level 5 = 19760
28 Day Step Challenge Day 23
Day 23 of 28 Day Step Challenge. This is all for you so remember who you are doing it for. Focus & then you can fulfil your goals.
“My father considered a walk among the mountains as the equivalent of churchgoing.”
Aldous Huxley
- Level 1 = 10900
- Level 2 = 14987
- Level 3 = 16895
- Level 4 = 18530
- Level 5 = 20710
28 Day Step Challenge Day 24
Day 24 of 28 Day Step Challenge, we’re Into your last week. Do whatever you have to to get those steps in.
“Walking is the best possible exercise. Habituate yourself to walk very far”
Thomas Jefferson
- Level 1 = 11400
- Level 2 = 15675
- Level 3 = 17670
- Level 4 = 19380
- Level 5 = 21660
28 Day Step Challenge Day 25
Day 25 of 28 Day Step Challenge. Little room left over in your clothes now? That can only be a good thing right. Admit it, you like it!
“Above all, do not lose your desire to walk. Every day I walk myself into a state of well-being and walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.“
Soren Kierkegaard
- Level 1 = 11900
- Level 2 = 16362
- Level 3 = 18445
- Level 4 = 20230
- Level 5 = 22610
28 Day Step Challenge Day 26
Day 26 of 28 Day Step Challenge, more little steps today. Every step counts. It counts towards a healthier, happier you. What you waiting for!
Steven Wright
Everywhere is walking distance if you have the time.
- Level 1 = 12400
- Level 2 = 17050
- Level 3 = 19220
- Level 4 = 21080
- Level 5 = 23560
28 Day Step Challenge Day 27
Day 27 of 28 Day Step Challenge. This is what this has been about. Expanding your lungs and keeping your heart healthy.
Walking is my main method of relaxation. I don’t go over my lines or try to solve the world’s problems, I just enjoy the scenery and the wildlife.
Kevin Whately
- Level 1 = 12900
- Level 2 = 17737
- Level 3 = 19995
- Level 4 = 21930
- Level 5 = 24510
28 Day Step Challenge Day 28
Day 28 of 28 Day Step Challenge, right, left, right all the way there and back! Don’t think about the number just enjoy yourself at the moment.
All truly great thoughts are conceived by walking. Friedrich Nietzsche
Friedrich Nietzsche
- Level 1 = 13400
- Level 2 = 18425
- Level 3 = 20770
- Level 4 = 22780
- Level 5 = 25460
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