1st Annual Southern WV & Eastern KY
Hatfield & McCoy
Walk 100 Miles in 100 Days®: A Healthy Feud
September 9 – December 17, 2013
Walk 100 Miles in 100 Days® has been successfully getting communities to increase their mileage for over 20 years. West Virginia on the Move in conjunction with WVU Healthcare, the Mingo County Diabetes Coalition and the Pike County Health Department, invites you to participate in the 1st Annual Walk 100 Miles in 100 Days®. Here is how the program works:
Step 1: Form your team with one member acting as the team captain. A minimum of 5 and a maximum of 20 people are suggested to form a team. Please keep in mind that adding and dropping team members is not permitted after the 3rd week of the program. Individuals who are not on a team are also encouraged to register by calling the participating office from your county (See page 2) to be placed on a community team.
Step 2: Sign up your team online by sending an email to email@example.com including your team name, team captain and the team captain’s email address. Instructions for online registration will be emailed back to you. Or, mail printed registration forms (See checklist, page 2) to: West Virginia on the Move, PO Box 4296, Charleston, WV 25364
ALL team members are required to register by September 6th online or by mailing in registration forms. Registration deadline is Friday, September 6th.
Please make checks payable to “West Virginia on the Move” if you are interested in receiving a commemorative t-shirt for $6. You can also buy t-shirts on PayPal at http://www.mingodiabetes.com. If you want to pay by cash, bring exact change to the participating office from your county (See page 2).
Step 3: Once your team is registered, you can view your team and individual progress as it is captured through the Mingo County Diabetes Coalition online tracking system http://www.mingodiabetes.com/Walk. Team captains and/or individuals will be required to enter their team’s mileage on a weekly basis. We encourage individuals to enter their own mileage or ask a team captain to do so for you.
Program Goal: Each team member strives to walk a mile a day, or 100 miles in 100 days (equivalent forms of other aerobic exercises also count, 20 minutes = 1 mile). Each team member will report mileage online individually or to their team captain on a weekly basis.
10 minutes at a time is fine. We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time, any activity outside of your normal routine counts towards your goal.
Give it a try. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity- beyond the goal! We encourage any and all forms of physical activity. So if you are a runner, go the distance and document your miles. If you are doing aerobic exercises, then remember this simple rule, 20 minutes equals one mile. Every mile counts.Please share this opportunity with coworkers and friends who may be interested in participating or being a team captain! Electronic versions of weekly newsletters and program updates will be sent out electronically on a weekly basis. Questions??? If so, email: firstname.lastname@example.org or call Adam: 304-389-2500.