Week 4: Turn It Up!

Just how active can you get? Our goal this week is to try and set a new personal best, everyday!  We all have responsibilities…,families, work, life to attend to…..TRY!!! It’s absoutely incredible that you are now in week 4 of the 10000 step a day challenge. You probably haven’t thought about this but by now you have walked in the neighborhood of 210 000 steps.

So How Far Have You Walked?

10 000 steps equate to about 7.6 kilometers or an hour and 40 minutes walking, depending on your stride length and walking speed. By now, if you’ve walked 10 000 steps per day you’ve covered about 160km! What’s 160km from you?

How to Join the Challenge

  1. Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
  2. Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
  3. Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!

How High Have You Climbed?

What about if you turned those walking steps into climbing steps? How do your daily steps compare to some of the world’s tallest staircases and buildings?

  1. The longest staircase in the Guinness World Records can be found going up Niesen Mountain in Switzerland with 11 674 steps.
  2. Burj Khalifa is the current tallest building in the world and has 2 909 steps to get to the 160th floor. Visitors aren’t allowed to use the stairs, so every time you walk 3 000 steps you’ve reached the top!
  3. The annual race up the 1 860 steps to the top of the Empire State seems daunting until you realize that you have been walking 10 000 steps per day!

Realistically though, walking steps and climbing stairs isn’t exactly a one-to-one comparison, but you get the idea. If they were, however, how many times in a day could you climb the Burj Khalifa given your average step count?

How Many Calories Have You Burned?

Too far fetched to imagine? Here are some points a little more applicable to your daily life, calories burned! A lot of variables, of course, come into play, but the American Council on Exercise (ACE) estimates that the average person burns 3,500 calories per week walking 10,000 steps a day, even simpler, 500 calories a day

The brisker you walk or as we like to say, the more you turn up the intensity, the more calories you burn. If instead of focusing on shorter stints around your home or office, start trying to take more brisk walks around the block or up and down your street. Depending on your weight, walking 10,000 steps burns between 250 and 600 calories

Be The Best You

Dare yourself to add an additional half an hour walking to your daily routine, commit to a weekend hike or simply discover your neighborhood. It’s impossible to walk all day every day so pick one day, maybe the last day of this challenge and go for your all-time best daily step count record.

Then share it on the Tiger Athletic Challenge Group We want to hear about how far you walked, where you went and what you felt like. Did you discover another stunning hiking trail in beautiful South Africa? or A fun farmers market to stroll through on the weekend? Tell us!

Tiger Athletic is a private, appointment only gym. Whether you’re looking to diversify your workout regime or find a new way to sweat, we have you covered to tone, shape, or maintain your already enviable frame in Sandton’s most progressive and exclusive gym. 

Start today with a fitness evaluation.

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