4 Week Walking Challenge

4 Week Walking Challenge
September 5th - September 30th 2016
Point Breakdown:
 5,000 Steps Per Day= 1 Ticket
 7,000 ≤ 10,000 Steps Per Day = 2 Tickets
 10,000+ Steps Per Day= 3 Tickets

Grand Prize Drawing for a FitBit!
Provided to you is the Aura Walks Guide and Logbook, where you can keep track of how far you’ve gone with daily
recordings of your steps, distances, and goals! Also provided are walking tips and tricks, as well as interesting site-
seeing areas to make gathering steps and fun and dynamic process. Now you are ready to begin your program!
May the Force be With You!
All employees are encouraged to participate. Participants are encouraged to work at their own level and pace.
Contact wellness@aura-astronomy.org for more information

Believe it or not, there is a proper and improper way to walk! Keep these tips in mind and soon, you will be able to
walk further, faster, and more comfortably!
Use the Force and Focus on Form!
 Head: Keep your head up and centered between your shoulders. Keep your chin up and focus your eyes
straight ahead. Your head and neck should “float” above your shoulders in a relaxed, easy manner.
 Shoulders: Keep them back and down. Don’t allow them to round forward or creep up toward your ears.
 Chest: Your chest should be naturally lifted, as if a string were attached to the center that gently pulls it
upward.
 Arms: Your arms should be bent at 90 degrees. Swing them back and forth – not side to side – and keep them
close to your body. At the top of your arm swing, your elbow will be level with your breastbone; at the
bottom of your swing, your hand will brush your hip.
 Hands: Keep them loosely cupped as if you are holding a butterfly in your hand that you don’t want to let
escape but that you don’t want to crush either.
 Abdominals: Pull your belly button gently in toward your spine and tuck your pelvis forward ever so slightly so
that you feel tall, stable, and upright. This also protects your lower back.
 Hips: Power your movements from your hips rather than your thighs, but keep your hips loose and natural.
They should move forward and back rather than from side to side.
 Thighs: Take short, fast strides that still feel natural rather than awkward.
 Feet: Land firmly on your heel and roll smoothly to push off with the toes. Think of planting your heel and
then “pushing the ground away from you” as you roll through your foot.
 Breathing and heart rate: Your breathing will be loud, but concentrate on keeping it even and steady. Your
heart will be thumping, but focus on keeping the beats steady and regular.

Before setting out on a galactic conquest, it is important to remember walking safety, as well as Do’s and Don’ts.
With this information, not only will your daily walking be improving your health, but you will also be ensuring a
less hazardous adventure!
Shields to Maximum: Walking Safety
Study this list to become a Jedi Master of walking safety!
 If you’re walking in the heat, take along water to prevent dehydration.
 Wear bright colored clothes or reflectors to be more visible.
 Walk in a safe, well-lit environment.
 Begin slowly and gradually increase speed and distance.
 Stretch after walking to prevent injuries and increase flexibility.
 Walk with someone else or in a group.
 Carry identification with you as well as a way to contact someone if you need help

The Do’s and the Don’ts
As Yoda said, “Do or Do not, there is no try,” follow the Jedi path and master this list!
DO’S
 Buy proper footwear with good arch support!
 Land on your heel, roll through the step and push off with the toes!
 Breathe naturally!
DON’TS
 Don’t over stride
 Don’t use too vigorous arm movements
 Don’t look at the ground
 Don’t round your shoulders
 Don’t wear headphones

Consider yourself a master of the art of walking? Try these few variations to keep your adventures as dynamic as
your health! For all variations, remember to maintain good posture, move naturally, look straight ahead, and be
aware of your surroundings.
 Strolling
o Strolling consists of walking at a rate of roughly 3 miles per hour, with the arms swinging
loosely at the sides.
 Brisk Walking
o Brisk Walking is slightly faster than strolling at a rate of about 4 miles per hour, with
energetic arm motion.
 Race Walking
o Race Walking is even faster than brisk walking at a rate of 5 miles per hour or more, with
quicker steps and arms at a 90-degree angle.
 Intervals
o Provided that these three variations are manageable for your person, interval walking, or
walking at different paces over the course of the exercise, is a great way to elevate heart
rate and keep the walk interesting!

Recording your daily steps is the best way to stay accountable and to track your progress over the next 4 weeks.
Use the activity log to mark your steps and activity levels!
***REMEMBER TO STAY HYDRATED DURING ALL ACTIVITY***
Sunday
Steps:
Miles:
Minutes of
Activity:
Monday (9/5)
Steps:
Miles:
Minutes of
Activity:
Tuesday (9/6)
Steps:
Miles:
Minutes of
Activity:
Wednesday (9/7)
Steps:
Miles:
Minutes of
Activity:
Thursday (9/8)
Steps:
Miles:
Minutes of
Activity:
Friday (9/9)
Steps:
Miles:
Minutes of
Activity:
Saturday (9/10)
Steps:
Miles:
Minutes of
Activity:
Comments: Comments: Comments: Comments: Comments: Comments: Comments:
Average Steps Per Day (Total/6):___________________ Total Steps Per Week (9/5-9/10):___________________

Sunday (9/11)
Steps:
Miles:
Minutes of
Activity:
Monday (9/12)
Steps:
Miles:
Minutes of
Activity:
Tuesday (9/13)
Steps:
Miles:
Minutes of
Activity:
Wednesday (9/14)
Steps:
Miles:
Minutes of
Activity:
Thursday (9/15)
Steps:
Miles:
Minutes of
Activity:
Friday (9/16)
Steps:
Miles:
Minutes of
Activity:
Saturday (9/17)
Steps:
Miles:
Minutes of
Activity:
Sunday (9/18)
Steps:
Miles:
Minutes of
Activity:
Monday (9/19)
Steps:
Miles:
Minutes of
Activity:
Tuesday (9/20)
Steps:
Miles:
Minutes of
Activity:
Wednesday (9/21)
Steps:
Miles:
Minutes of
Activity:
Thursday (9/22)
Steps:
Miles:
Minutes of
Activity:
Friday (9/23)
Steps:
Miles:
Minutes of
Activity:
Saturday
(9/24)
Steps:
Miles:
Minutes of
Activity:
Average Steps Per Day (Total/7) :___________________ Total Steps Per Week (9/11-9/17):___________________
Average Steps Per Day (Total/7) :___________________ Total Steps Per Week (9/18-9/24):___________________

Sunday (9/25)
Steps:
Miles:
Minutes of
Activity:
Monday (9/26)
Steps:
Miles:
Minutes of
Activity:
Tuesday (9/27)
Steps:
Miles:
Minutes of
Activity:
Wednesday (9/28)
Steps:
Miles:
Minutes of
Activity:
Thursday (9/29)
Steps:
Miles:
Minutes of
Activity:
Friday (9/30)
Steps:
Miles:
Minutes of
Activity:
Saturday
(10/01)
Steps:
Miles:
Minutes of
Activity:
Average Steps Per Day (Total/6):___________________ Total Steps Per Week (9/25 - 9/30):___________________
Printed Named:_____________________ Location: ☐ Tucson
☐ Kitt Peak
☐ Boulder
☐ Sunspot
Signature:__________________________ Date:__________________
Due September 30, 2016

Having somewhere to walk and explore is a great way to get your steps for the day! We may not be
able to jump to hyperspace but these sites let you see it!
 Mt. Lemmon Sky Center
o 9800 East Ski Run Rd., Mt. Lemmon, AZ
o SkyNights is a popular after-dark program that takes advantage of the unique
capabilities of the SkyCenter for experiencing the heavens. The SkyNights experience is
offered nightly throughout the year. Learn the constellations, observe interesting
atmospheric phenomena, and view the wonders of the cosmos from a high-quality
astronomical site using the outstanding 32-inch Schulman Telescope.
 Arizona Star Tours, LLC
o Times and Reservations available online @ http://arizonastartours.com/
o Arizona Star Tours is the mobile observatory that brings big telescopes and friendly
astronomers to your location for an exclusive tour of the universe. With a telescope
that’s all yours for the night and the attention of an astronomer to guide you, it’s an
extraordinary experience that will be remembered!
 Flandrau Science Center and Planetarium
o 1601 E. University Blvd., Tucson, AZ 85721
o Flandrau brings together the University and regional communities to inspire the
teaching and learning of science and technology. The science center and planetarium is
available to the public 7 days a week. Built to promote public appreciation and
understanding of science, it’s your chance to bring your friends, family, or even your
class for a complete, interactive science experience!
 Kitt Peak National Observatory
o Tucson, AZ
o Kitt Peak is very much alive during the daylight hours as well as after dark, and offers a
variety of activities to enjoy! During the summer, the mountain is a great place to beat
the desert heat!

 Mt. Graham International Observatory and Discovery Park’s Gov Aker Observatory
o 1480 W. Swift Trail
Safford, AZ 85546
o Eastern Arizona College's Discovery Park Campus is the official visitor's center for the
telescopes on Mount Graham. They conduct weekend tours of the Mount Graham
International Observatory. Weather permitting, the tours begin in mid-May and go
through October.
 Richard F. Caris Mirror Lab
o 527 National Chamionship Drive, Tucson, AZ 85719
o The mirror labs offer a 90-minute tour, which provides a unique opportunity to learn
how innovative engineering, and optical technology melds with manufacturing
techniques to produce the largest and most advanced telescope mirrors in the world on
the University of Arizona Campus!
 Smithsonian Institution’s Fred Lawrence Whipple Observatory
o 670 Mt. Hopkins Rd, Amado, AZ 85645
o The Fred Lawrence Whipple Observatory is an astronomical observatory owned by the
Smithsonian Astrophysical Observatory and is their largest field outside of heir main site
in Cambridge, Massachusetts. Located 47 miles south of the University of Arizona, tours
are available daily and the general public is welcome during visiting hours between
8:30AM and 4:30PM.

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