And the bike winners are...

Mel Keating - Flinders Shire Bike
Jayne Smith - Richmond Shire Bike

Congratulations - peddling is as good as stepping, only that you go further!

What steppers say...

The following is a selection of quotes from people who took part in the challenge...

“I now realise how little I do in the office, but I guess I probably already knew that. Now I look down at the pedometer and if it’s really low I go for a walk to the newsagency or something.”

“Sometimes I forget to put my pedometer on, so I’ve got into the habit of putting it on top of the clothes I want to wear each day. But unfortunately the days you forget it you probably do more.”

“Some days I feel really tired, but when I look down pedometer to see my steps and I’ve clocked up nearly 20,000 for the day I know why I'm tired.”

“I don’t think more steps will actually help me with my weight loss as I’m already averaging 11,000 per day. There’s going to have to be other lifestyle changes for me.”

“I was surprised how many steps I actually did. It wasn’t really that much of a struggle to get to 10,000 steps.”

“I enjoyed [the Challenge]. But I walk all the time anyway. Even so [the Challenge] did give me the enthusiasm to walk every day and to walk that little bit further also. I loved it.”

“I thought it was good at making you aware of how many steps you did or didn’t do particularly in a job where you sit all day.”

“It does make you more aware and if you’ve got a team member who walks alot of steps then you at least try to put on a decent show. Having a team is better than to do it on your own because then you have someone pushing you.”

“It didn’t really motivate me because I always walk.”

“It was great, 10,000 steps was just my normal day anyway, so it wasn’t hard.”

Win a new bike

Get your post challenge evaluations form in and win a new bike.

There is a bike to be won in each Shire.  The bikes will be drawn on the 11th of June.  So, get your forms in to the Shire offices for your chance to win.

Celebrations for Richmond - the Challenge winners

Richmond, the winning Shire in the Challenge, celebrated their win with an Australia's Biggest Morning Tea event http://www.biggestmorningtea.com.au/ to raise money for cancer research.

In addition to winning the overall Challenge Richmond steppers also had a chance to win some big prizes.  Congratuations to John White, the winner of 2 night for 2 people at Seaguls Resort in Townsville.  Also congratulations to lucky stepper Karen Kennedy who won a dinner for two at the Ammonite Inn in Richmond.

and the winner is RICHMOND!!

Richmond is the winner of the 10,000 steps Challenge with 41,877 steps per capita compared with Hughenden's 34,777 steps per capita.

Well done Richmond steppers.

Program coodinator Kerrie Dudley announces the winners at the Hughenden Health Expo with the fantastic St Francis School steppers in the foreground.

Last chance to enter your steps

You must have your steps entered by 6pm Wednesday the 27th for your steps to count in the final Challenge results.

Complete the walkability audit for a chance to win!

Richmond's final strong effort

Richmond steppers put in a final strong effort on Monday evening with a walk twice around Lake Fred Tritton with the Mayor.  Fourteen people made the walk.

Stepping sure can make a person smile!

Walk to Nocoleche - 12,000 steps

A group of 10 keen Hughenden steppers walked to Nocoleche Station this morning (Saturday 22nd).  The walk was approx. 6kms and took about 1 1/2 hours.  The walkers each clocked up about 12,000 steps.

The walkers from behind... so I jogged up to get the "front" view.

And we made it to Nocoleche... the photo on the steps below as proof!!

Hughenden Health Expo - Challenge winners announced

Thursday 27th May 2010, in the Main Street (Brodie Street) from 9am to 2pm.

• 10,000 steps winners announced including final prizes

Also,

• School poster competition
• Health checks
• WPHS information
• Blood pressure checks
• Hand hygiene informaiton and competition
• Information provided by local Health Service Staff
• Fire safety

And much, much more.

Richmond's Challenge conclusion plans

So don’t forget there is one more groups walk – Mayor Wharton on Monday the 24th. Then don’t forget the State of Origin Biggest Morning Tea to celebrate the conclusion of the Challenge and to raise money for Cancer Research. Wear your supporter colours, bring a plate, stay and donate at the Supper Room on Wednesday May 26th from 10am. Every registered challenge walker will go into the “Lucky Walker” draw for a Meal Voucher at the Ammonite Inn’s Rivers restaurant generously donated by Glenda Bullock.

Last days of the Challenge

The challenge is almost over... Wednesday is the last day of stepping.

If you still haven't put in all of your steps, you better get cracking.

If you need help putting your steps in contact Angela Henry, Melissa Driscoll or Kerrie Dudley.

Latest statistics (including St Francis School steps)

On Friday the 21st of May:

Richmond 34,117,286 steps
Hughenden 64,392,833 steps

And per capita:

Richmond 35,209 steps per capita
Hughenden 29,390 steps per capita

Hughenden is catching up on the per capita figure thanks to the addition of the St Francis School steps.

This will be the last post to include the results before the final is announced on Wednesday/Thursday.

St Francis Catholic School joins the tally

The 17,557,284 steps that the St. Francis School students have done since the commencement of the challenge have now been added to the overall tally.

The students have formed 12 teams of 4 students, with a total of 48 students participating in the challenge.

Principal Fran Scully said that students who play sports like football and netball have no trouble doing their 10,000 steps, but the real value of the challenge has been students who were not very active before, now participating in daily runs and walks, all in the name of getting their steps up.

In fact, one student was reluctant to go on a family trip to Townsville, knowing that during the car trip, no steps would be tallied.

The students all love their pedometers and the challenge seems to have created great awareness of physical activity within the school.

Well done to the St. Francis School students.

Get set for the - Nocoleche Station Walk - Hughenden

WALK, RIDE, SKATE, SCOOTER OR SKIP YOUR WAY TO NOCOLECHE STATION

Walk starts at the State School Car park. The walk will also finish at the Car park.

This walk is approx 6km. There will be a bus to transport you home if you aren’t feeling energetic enough to walk back.

BYO water bottle, fruit or snacks (to keep energy levels up). There will be an esky on the bus to keep snacks cold if needed. There will also be water available at Nocoleche for refills.

A $2 donation will be required on the day.

Record your pedometer reading and report it to Melissa Driscoll on the “BLOG” or Nicci at “The Whisper”.

What a great way to meet up with your team members and others in the challenge.

Look forward to seeing some great photos on the “BLOG”.

Councilors clock up the steps

Thirteen people braved the wet weather to walk with Cr Rob Ievers twice around Lake Fred Tritton in Richmond.

Latest statistic

On Monday the 17th May

Hughenden 42,499,457 steps
Richmond 29,433,480 steps

Hughenden 19,397 steps per capita
Richmond 29,552 steps per capita

Latest statistics

On the 11th of May:

Richmond 27,546,512 steps
Hughenden 32,614,597 steps

On a per capita basis:
Richmond 27,657 steps per capita
Hughenden 15,092 steps per capita

Richmond adds steps as a group

Six people joined Cr Joan Harris for a brisk walk around lake Fred Tritton on the evening of the 10th of May.

Hughenden River Walkers

A small group of enthusiastic walkers gathered at Robert Gray Park (River Walk) in Hughenden to add steps to their pedometers on Saturday afternoon.

Latest statistics

Steps totals

• Hughenden 24,556,382 steps
• Richmond 21,937,050 steps

Per capita result

• Richmond 22,639 steps per capita
• Hughenden 11,208 steps per capita

Come on Hughenden!  You're well behind in the per capita result.

Hughenden steppers, get your shoes on for the River Walk 8th May 5pm

Hughenden River Walk


8th May – 5pm

Come along and join in with a river walk along the pathways of the Robert Gray Park and Eco Walk on Flinders.

Bring along your walking buddies! This will be a great way to meet up with your team members and others in the challenge.

Don’t forget to register your steps on http://www.10000steps.org.au/

Keep up with the tally on the blog http://10000stepsrichmondversushughenden.blogspot.com/

C’mon Hughenden we are way behind in the challenge and need to get those steps happening and registered...

Look forward to seeing some great photos on the “blog”.  Email them to mel_chad@bigpond.com

Richmond's walk with Cr Single

Five people joined Cr Single for a leisurely walk around Lake Fred Tritton (1.2 kms).

Lake Fred Tritton is conveniently located at the edge of Richmond. With a 1.2km circumference and a maximum depth of eight metres, the lake allows visitors and locals the opportunity to enjoy a wide range of water sports. The lake is stocked with a variety of fish including: barramundi, gulf grunter, sleepy cod, spangled perch, yellow fin, freshwater prawns and redclaw crayfish.

Hughenden team results

Click on the chart to see a larger version.

The per capita results for the 15th and 28th of April

Click on the chart to see a larger version.

Per capita results & Richmond takes the lead

On the 28th of April the total steps are:

Richmond 17,922,099 steps
Hughenden 16,638,222 steps

And the per capita results mean that Richmond is way out in front.

Richmond 18,495 steps per capita
Hughenden 7,594 steps per capita

Stay tuned for per capita results!

While this Blog has been reporting actual steps, the Challenge will ultimately be measured on a per capita basis.

The per capita steps have been compiled and will be available shortly.

Richmond closes the gap

As of Sunday the 25th of April:

Hughenden 14,968,555 steps
Richmond 14,391,697 steps

It's getting close again... Richmond is only 576,858 steps behind.

Walk with Cr Kulh in Richmond

A bunch of keen Richmond walkers did the Town Walk (which is 4 km) with Cr Kulh on Monday afternoon.

That'll get the steps up!

Come along for the next walk with a Councilor in Richmond on April 26th with Cr. Stephen Single.

Keep your eye out when walking

On the recent walk with Cr Kulh a bunch of Richmond walkers came across these few camels.

Tell us what you've seen while walking (add a comment below).

Walking can be an adventure as well as a fitness activity.

Movement is an opportunity, no an inconvenience

It is great to live in a society where things are so easy to come by: going to the supermarket for food, strolling
through the mall for clothes, even our electricity and hot water can be turned on and off by the flick of a switch.  With things so accessible these days, life tends to become busier and busier, as people try and cram more things into a single day. Does this in turn decrease our physical activity levels?

For some people, it really comes down to a need for a lifestyle and attitude change. Try and slow down your life a bit and do things step by step. The human body is designed to move, so you should move it. Next time you’re in the shopping centre, ditch pushing around one big trolley full of groceries, and try shopping with the hand basket three times a week instead of once a week as you would with the trolley.

The ongoing water restrictions are another example of seeing an activity as an opportunity to move, and not just an inconvenience. If you’ve always wanted to wash your car, you can still do it with a bucket on designated days.  It is interesting to see that we are probably saving water partly due to people not being bothered to use bucket water as the regulations do not specify how many buckets of water we are limited to each time.

So get into the frame of mind for a good workout, and use the bucket to do some long overdue cleaning and
watering!

Article written by Kevin Su, Diabetes Australia Queensland, http://www.daq.org.au/

Barriers to physical activity

(In this article) we are going to take a slightly different approach and are thinking more about the barriers to physical activity.  Instead of hearing more about how good it is for you to be active, you likely need to develop a management plan to overcome the barriers you face to doing the many things we know are good for you.

One of the key skills to this self-management plan is problem solving. The excuses we all make for not being active and really not excuses at all, they are simply problems that we experience along the way to long-term behaviour change – problems that we can become more skilled at solving.

The first step in problem solving is one of problem definition.

Many people say that they have no time for activity. This problem needs more definition. On examination we may find that activity is simply a low priority in a busy day.

Many possible solutions can be generated, including a morning walk for a paper, a noon hour swim instead of the usual fast food lunch, and setting up a treadmill in front of the TV in the evening.

In the end, it may be that simply using a pedometer on a daily basis to monitor ‘incidental’ activity works to raise the awareness of the many opportunities we have presented to us during the day to move more.

In the end a solution is generated because the problem was more clearly defined, giving the person the ability to generate alternatives to overcoming the barriers that were preventing the intention of activity being realised. With a little practice we can all mange our own behaviour a little more successfully! Why don’t you try starting today?

Article by Professor Kerry Mummery, Central Queensland University

10,000 steps gossip

The blog administer met with two friends out in front of the supermarket... and what did they do?

Popped open their pedometers, compared steps, and shared tactics!

Hughenden steps ahead

Today's figures (14th April at 7.30am) reveal that Hughenden has stepped way ahead of Richmond (for now...).

Hughenden 6,971,900 steps
Richmond 5,606,920 steps

Come on Richmond, get stepping!!!!!

Richmond's walk with the Mayor postponned

Due to the threat of rain, the walk with the Mayor has been postponned.

So, how do you keep you steps up when it's raining?  If you've got any good ideas post them below in the comments section.  Why not abit of vacuuming or house cleaning?  That's still all good exercise.

Hughenden still ahead

Hughenden 4,898,349 steps
Richmond 4,172,049 steps

Richmond has a chance to make up those steps on the walk with Mayor Wharton, Monday afternoon at the Lake from 5.30pm.

The margin closes

At as 9.00am Friday the 9th April

Hughenden 2,954,331 steps
Richmond 2,643,199 steps

The latest stats

As a 9.00am 8th April...

Richmond 1,672,699 steps
Hughenden 2,214,218 steps

The steps are quickly mounting up.

Setting steps goals

Using a pedometer allows you to set yourself daily step goals. Once you have worked out your baseline steps it is then recommended that you progressively increase the number of steps you do each day. Make active choices and aim to increase the number of steps by no more than 1,000 to 2,000 per week. Increasing your steps too quickly may result in an injury . If you have a pre-existing medical condition or have not been active for a while it is recommended that you consult with your doctor prior to starting the program.

Example of setting steps goals

You can set your steps goal after you have worked out your baseline steps. Then by applying the SMART
principles, your goal setting may look something like this:

Date: 1st January 2006
Baseline Steps: 6 775
Date: 1st February 2006
Goal Steps: 8 000
Date: 1st March 2006
Goal Steps: 10 000

You may then identify a couple of extra activities that you could add to your week to help you keep your goal achievable. (See our Extra Activities For You topic for some ideas)

• cycle to work once a week
• play touch football once a week
• walk to a cafe that is 10–15 minutes away for lunch once a week

A great way to assist you in reaching your goals is to get into a routine and put your extra activities in your diary, like you would an appointment.

Give use your tips for increasing your steps using the comments link below...

Setting your goals

Many people are aware that goal-setting is important and benef icial when starting and maintaining a physical activity or exercise program. However, the trick is identifying the right goal for you - it may not be enough to simply say that you are going to lose weight or be more active.

A good way to remember goal setting is the SMART principles, consider these when setting your goals:

1. Specific – goals should indicate precisely what is going to happen
2. Measurable – you should be able to quantify your goal
3. Achievable – you have to be confident that you can achieve your goals
4. Realistic – ensure that your goals are realistic and maintainable, it may not be beneficial to say you are going to add an extra hour walk every day if you realistically may not be able to stick with it
5. Time-bound – ensure that your goals can be achieved within a reasonable time frame

You may also find it beneficial to set short, medium and long-term goals. If you do this, re-visit and if necessary amend your goals regularly to ensure they are still achievable and realistic.

The steps are tallying up!

As of today (6th of April) at 11.00am....

Hughenden 1,096,664
Richmond 575,037

Come on Richmond, get those steps logged in!!!

Latest Challenge statistics

After 4 days of the Challenge and 3 days of Easter the results are:

Hughenden 310,314 steps

Richmond 205,640 steps

But there are still so many people who haven't entered their steps in.  Log in and get those steps registered... your team needs you!!!

Not to mention getting back on track after all those Easter eggs you've eaten!

After the first day

Richmond 45,949 (with only 3 steppers entered)
Hughenden 45,616 (with only 4 steppers entered)

Richmond 104 team members
Hughenden 119 team members

The stepping has begun!

Clip on those pedometers and get stepping!!!  The Richmond versus Hugehnden 10,000 steps challenge has begun today, the 1st of April.

Check the Blog regularly for news about how the Challenge is going, who's winning and who the steppers with the highest steps are.

Hughenden Signs On

Hughenden locals came out in droves to sign up for the 10,000 steps challenge.

Offically as of today, there are 101 Hughenden residents and 92 Richmond residents signed up and entered into teams for the Challenge.

Melissa Driscoll reporting live from the Hughenden Sign up at Diggers Entertainment Centre.

See your steps as you go!

This is a sample of the chart you will see once you register and add your steps into http://www.10000step.org.au/.

Keep track of your progress.

What's making the challange fun for you?

Add your comments below... click the word "comments" in orange below to tell your story.

Challenge news from Richmond

Thanks for the massive interest in the 10,000 steps challenge - all our challenge packs have been allocated. Only 6 more days til the challenge. Don't forget if you have missed the challenge packs you can borrow a pedometre from Kronosaurus Korner!!!

Follow the Blog and The Flinders Whisper

Over the next 9 weeks a column in The Flinders Whisper and this Blog will provide you with information and direction to help you achieve a healthier, active lifestyle.

Charles Dickens, said

"The sum of the whole is this: walk and be happy; walk and be healthy. The best way to lengthen out our days is to walk steadily and with a purpose."

Hughenden Sign Up

Don't forget the sign up after the netball at 2pm at Diggers Entertainment Centre.

Click here for help with registration

How to register with 10,000 Steps

Why 10,000 Steps A Day?

The '10,000 steps' goal puts a focus on the accumulation of activity across the whole day. With continual advances in technology and our workplaces becoming more sedentary it now takes a concerted effort to make active choices. Some ideas are:

• Walk and talk with a colleague instead of emailing
• Parking the car further away from the entrance to shops
• Walk to the corner store for milk and the paper

It is sometimes easier to make these choices when you have a motivational tool such as a pedometer reminding you how many, or how little steps you have done for the day.
10,000 steps is the recommended daily step goal for a healthy adult.

Six pedometers left in Richmond

ONLY 6 CHALLENGE PACKS WITH FREE PEDOMETRES LEFT - GET YOUR SURVEYS AND FORMS IN THE THE SHIRE COUNCIL OFFICE - QUICK!!!

Registrations now open

Registrations are now open for the first Richmond versus Hughenden Shire 10,000 Steps Community Challenge!

Either individual or team membership – individuals and teams will track their steps on the 10,000 steps website or with a log book.
The challenge will run from the 1st April to 27th May which is 8 weeks.
Registrations will commence in the first week in March. The first 100 participants who complete the pre-evaluation and registration forms will receive a free pedometer.  Register at your local Shire Council Office.
Pedometers also for loan at Kronosaurus Korner and Hughenden Library.