[img_inline align=”right” src=”http://padnws01.mcmaster.ca/images/fall-walker1.jpg” caption=”Healthy Workplace is encouraging McMaster employees to walk six increments of 10 minutes per day. File photo.”]Being active everyday is important to building and maintaining optimal personal health. To that end, the Healthy Workplace group has launched the new 6 x 10 McMaster Walking Challenge that runs until the end of July.

This year, we're introducing a personal challenge for all McMaster employees to walk six increments of 10 minutes per day. Health Canada recommends 60 minutes of moderate activity most days that can be done in increments of at least 10 minutes to provide health benefits.

Participants are encouraged to set S.M.A.R.T. personal goals. For some, this might mean walking from Zone 6/7 to the workplace and back each day. For others, it might be an after dinner power walk with family. On rainy days, take the stairs, walk the treadmill or use the track.

For this challenge, participants don't have to walk at a certain time or to a certain place. There are suggestions on how to fit in 6 x 10 as well as making S.M.A.R.T. goals on our website.

And no matter what your goal — to walk 6 x 10 every day or to walk 20 minutes on weekdays, or something else entirely — we encourage you to take part in the challenge. The key to success is to keep track of how much walking is done — the time adds up quickly. Committing to the four month program will help to support the positive healthy change to a more active lifestyle.

Interested employees can e-mail their contact information to healthyworkplace@mcmaster.ca. At the end of each month, send in a completed log sheet to be eligible for the monthly draw prize (a Runner's Room gift certificate). All participants who send in logs for all four months are eligible for the grand prize draw — a pair of professionally fitted New Balance walking shoes (or equivalent) and a wind/rain resistant jacket. There is no deadline to sign up.

An in-class information session will be held on April 10 in DTC 210 from 12 to 12:30 p.m. and April 11 in MDCL 3023 from 12:10 to 12:40 p.m. and 1:10 to 1:40 p.m. An instructor-led walk will also take place on various dates. See the details for both of these events on the Healthy Workplace website.

Remember: all walking of at least 10 minutes duration counts. Start a lunchtime walking group with colleagues. Get outside with your family for an evening stroll. Walk to work or get off the bus a few stops earlier. Go for a walk at the mall before the stores open. Instead of a coffee break, take a stair climbing break. Walk across campus to a different employee lounge. Mow the lawn at home. Take a walk into Westdale or the Farmer's Market for lunch.

There are many simple ways to build a little more activity into your day. Your body will thank you. And you may even win a prize.