Program Rules and Regulations
Women Out Walking is a 12-week program designed to encourage women to become more physically active and live healthier lifestyles. There are 3 major components to the program. They are optional, but strongly recommended and listed below.
1. Weekly Challenges/Incentives
2. Group Walks
3. Monthly Workshops
Let's take a look at each of these areas in a bit more detail.
1. Weekly Challenges
Participants are provided with a pedometer and walking log. They are asked to wear the pedometer throughout the day and record the number of steps taken daily.
*Pedometers should not be worn during other types of activity, like running, biking, yoga, etc. The device is only designed to track steps.*
Walkers should report their steps through the WOW website (www.cityofevanston.org/wow) . Please click on this link (WOW Instructions 2011.doc) for instructions on how to login in to report steps.
Each walker is responsible for reporting their own steps. This is different from last year, when the reporting responsibility was on the team captain.
Walkers are encouraged to set goals...realistic goals.
Prizes will be awarded based upon individual goal achievement. Although 10,000 steps a day is the recommended amount, trust your gut and set whatever goal is comfortable for you. If you choose not to use a step total goal, time spent walking is another good measure, i.e. 30 minutes of walking per day.
We will ask you to report your steps to us at least once a week ( Monday - Sunday), but feel free to report daily if you'd like. Additionally, you may be asked to send an email to wow@cityofevanston.org indicating (in the subject line) "I DID IT!". This will signify that you achieved your weekly step or total time goal. We will then enter your name into a raffle for a donated prize(s) that week.
Additionally, you will find a conversion chart on this website and the steptracking website. This chart will allow you to convert time spent doing other activities into steps. Please feel free to utilize this tool or not. It depends on what you are looking to gain from this experience.
Although we will offer team challenges occasionally, the focus of the teams should be to provide each other with support, encouragement, a bit of accountability and perhaps walking companionship.
2. Group Walks
We will walk as a large group once a month. See the Calendar tab of this website for dates. Additionally, we will work with weekly walk leaders (volunteers) and post weekly walking opportunities throughout Evanston. For example, a walk leader may indicate to us that they want to lead a walk on Wednesday evenings at 7pm. They will let us know where to advise people to meet and those that are interested will join them. This is a great opportunity to meet new people and expand your walking circle. It is also a great way to expand your community. If you are interested in leading a walk, please send an email to wow@cityofevanston.org.
3. Monthly Workshops
Once a month, we will offer a workshop (2 hours on a Saturday morning) where we will have a health presentation for the first 30-45 minutes, followed by fitness class samplers; classes like, tai chi, yoga, bellydancing, line dancing, etc.
Some added "perks" of this program
- We will provide you with a 12 week couch to 5k walk or run program. This information can be found under the Fitness Tips tab of this website and will be sent via email to participants. This program was designed by http://precisionmultisport.com/.
- If you either wear your WOW t-shirt or identify yourself as a WOW participant (using WOW paraphernalia) you will be allowed access to the McGaw YMCA's indoor track for free. For more information about the McGaw YMCA, please visit http://www.mcgawymca.org/
All of the items mentioned above are completely optional. Our goal is to serve as a resource to you and provide you with the tools that you may need to maintain or begin the path to a healthier lifestyle.
WOW provides you with a friendly and fun environment of energetic and welcoming participants who are not only here to achieve their goal, but support you in achieving yours.
Cheers!