Move Smart! 2011 Count Step-a-Lot Halloween Contest

Kone employees' entry into Walkingspree 2010 Halloween contest
The annual Walkingspree Count Step-a-Lot Halloween Contest is the perfect way to take more steps and have fun at the same time. And, if you’re dipping into the Halloween goodies, it is a great way to burn off some calories, too.

To help motivate you to take more steps this Halloween, whether it’s out walking with your kids from house to house or dancing up a storm at a Halloween party or traipsing to the door handing out treats, we’re offering you the chance to win a $100 gift card!

Good luck and have fun!


Send us a photo or a video of you wearing or holding your pedometer with some sort of Halloween theme in the picture. You can be dressed up, or you can be in front of a Halloween decorated yard as long as it’s Halloween theme related.

The winning photo or video will be posted on the Walkingspree blog and in the Walkingspree facebook page. You must have your pedometer showing in the photo or video or you won’t be eligible for the prize.

All entries must be in by noon EST. Thursday, Nov. 3rd. Send your entry to

There will be two category awards:
1. Most creative costume/theme.
2. Best group photo – get a group of coworkers together for a photo.


The winners will each receive a $100.00 Amazon Gift Certificate. The group prize goes to the submitter of the photo unless accompanied by a list of individuals in the photo, in which a draw can be done for the group if preferred.

Check out more photos from previous Walkingspree Count Step-a-Lot Halloween Contests.

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Move Smart! World Heart Day is Sept. 29

Heart disease and stroke are the leading cause of death worldwide and claim 17.1 million lives a year, according to the World Heart Federation.

Even more alarming, an astounding 80 percent of premature deaths from heart disease and stoke are preventable if certain lifestyle choices are modified – like tobacco use, unhealthy eating and physical inactivity.

This year’s World Heart Day theme – One World, One Home, One Heart – focuses on heart health within the family. The federation is challenging everyone to reduce their own risks and those of their loved ones by not smoking, eating better, and increasing physical activity.

Walking is one of the best ways to increase your activity and decrease your risk of heart disease. Study after study shows that by walking just 30 minutes least 5 times a week can make a huge impact in your health.

Walking is heart healthy. It:

  • Helps control weight
  • Reduces the risk of dying from cardiovascular disease
  • Reduces blood pressure in people with high blood pressure
  • Reduces the chances of developing high blood pressure
  • Helps raise the level of HDL cholesterol (the “good” cholesterol)

So, show yourself some love and keep walking. And show someone you love by taking them on a walk every day.

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Move Smart! Walking for a cause

As you continue down your road to better health and fitness, you might want to consider walking for a cause. The same miles you put on your pedometer could be putting cash in your favorite charity coffers.

There are charity walks to fight heart disease, cure cancer, feed the hungry, and even help pet shelters — the list is endless. And more and more local governmental agencies are sponsoring walking events to promote community health.

Some of our corporate clients actively participate in local events as part of their community service mission, so make sure you check with your HR department for information.

Charity walks variety in length from a 3K (1.8 miles) to 5K (3.1 miles) or 10K (6.2 miles). If this is your first time, get advice and support from coworkers or buddies who have participated in walks. They will be a great resource and coach.

And be sure to take a few weeks before the event to train. This 5K Walk plan should help you get started.

Walking to raise money for a cause close to you can be a great motivator. Choose a cause you believe in. At the end of the day, you could exceed your walking goal while helping your favorite cause.

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Move Smart! Make Time for Family Health and Fitness Day

Family walking for health and fitness
Saturday, Sept. 24 is the 2011 Family Health and Fitness Day. Now in its 15th year, this event encourages families to make time for regular physical activity and promotes healthy lifestyles.

Local organizations throughout the U.S. will be sponsoring this event, which was created by the Heath Information Resource Center, a national consumer health information clearing house.

Family-oriented events will be held at local community locations like YMCAs, shopping malls, schools, local parks and churches. Most programs will involve family activities like exercise demonstrations and walking activities along with educational programs such as health fairs, health screenings, workshops and/or open houses.

To find out what events are available in your area, check your local newspaper or TV station. Or you can request a list of activities in your area by emailing Family Health and Fitness Day at

If you don’t attend an organized event, you can still celebrate by taking a family walk or bike ride, talking about the importance of going outside to play and preparing a healthy meal together. Commit to making physical activity a regular part of everyone’s day.

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Move Smart! 15 minutes a day of brisk walking may add 3 years to your life

A recent study showed that as little as 15 minutes of brisk walking a day can reduce your risk of cancer and add about three years to your life.

Taiwanese researchers studied more than 400,000 participants from 1996 to 2008. The participants were assigned to one of five categories according their exercise activity levels: inactive, low, medium, high or very high.

More than half of the participants were classified as inactive and 22 percent as low activity.

When compared to the inactive group, the low-exercise group– those who averaged 15 minutes of moderate-activity a day like brisk walking — reduced their risk of cancer by 10 percent, risk of heart disease by 20 percent and their life expectancy was three years longer.

Researchers also found that every additional 15 minutes of exercise further reduced the risk of death by an additional 4 percent and lowered the risk for cancer by 1 percent. Mortality risk was reduced by as much as 40 percent for those in the very high activity group. However, no additional benefit was gained when exercising more than 100 minutes a day.

These results were true for both men and women and all age groups, including those at risk for heart disease, diabetes and high blood pressure.This is encouraging news for people who are inactive or hesitant about starting a walking program. Walking, no matter how small, can have a huge impact on your health.

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