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Congratulations on joining the “Steps Out” Challenge. If there are any other questions you have and you wish them to be added to this page, Send us your question and we will add it to this site. 
Who do I contact if I have trouble?
You can email us at support@stepsout.com.
What is Steps Out?
It is an independent walking program committed to motivate participants to get active and promote healthy living. You can also enter more than 60 other activities which will also be converted to steps.

How do I sign up?
Fill out the registration form.
Why can't I see the Pop-ups?
The most common reason is something is blocking the pop-ups, it could be a setting on your computer that blocks them, or you could have a search bar like "Google Toolbar" running that is blocking it. Some anti-virus programs may also block it. We have provided you with a map and at the top of the map, current pop-ups can be viewed. Simply click on the link and the pop-ups will show for you, and if you have seen them all, you won't have the link.
How do I Cancel My Account?
Send an email to support@stepsout.com. Make sure you tell them your username and password or first and last name.

I am not getting reminder emails?
You need to edit your user information from your map page and click on the box that indicates you would like email from Steps Out. You get there by clicking the "Edit User" link on the right side of your map.

How do I get you to stop sending me emails?
You need to edit your user information from your map page and uncheck  the box that indicates you would like email from Steps Out. You get there by clicking the "Edit User" link on the right side of your map.

What is the BMI?
This is your Body Mass Index. The calculation of Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.


How do I log my steps?
The easiest way to record and track your steps is to log in daily or weekly at www.stepsout.com/hawaii

You must begin by activating your online Steps Out account. You must each create a personal username and password and choose a starting date for your step updates.

What if I have a lot of saved-up steps? How can I post them?
For security reasons, the program is not designed for the entry of massive step numbers. It is a log program geared for daily entries of 1 - 50,000 steps.. You are not limited in how many step entries you make when you visit your map page. Remember, you cannot post steps for days earlier than your selected start date.

If you have a large number of steps saved up and wish to post them, the best option is to enter each daily total and select the day it applies to using the "steps for the day of..." date-selection menus. This will make your Step History appear correctly. If you have a lot of days saved up, this can take some time but it is worth it.

Alternatively, you can simply spread large totals over a few days and ignore your step history. (If you do this, your step history will not show correct daily totals and the webmaster will not fix it for you.)

What can I do if I made a mistake and posted the wrong number of steps or wrong date in the update log?
You just click on the steps for the date you need to edit and you can change the number, or delete those steps altogether.

Can I log in once and enter more than one participant's steps on the tracking page?
Our Steps Out program works the same way as any email account, forum account, eBay account or other standard online profile does... One Username/Password = One Person or Profile.

To post more than one set of steps, simply do the following: After logging in and updating a member's steps, use the Log Out link to go back to the main page so that you can log in again with the next member's username/password and update those steps as well.

What if I enter my steps and I don't see a red line?
You should see a small red line on top of the green line before you enter any steps. If you don't see it, you most likely need to update your Flash Player. You have to have at least version 5 of Flash, if you right click on the image you will find instructions for downloading the latest version of Flash Player. You can download it here:

What if I use a Mac Operating System?
The map should work perfectly as long as you have at least version 5 of Flash. You should see a small red line on top of the green line before you enter any steps. If you don't see it, you most likely need to update your Flash Player by downloading it from here:

What if my pedometer seems inaccurate?
For best results, clip the pedometer on your waistband, 2-4 inches either side of your hip bone.  It is important to ensure that the case is positioned straight up and down. If the pedometer is tilted, your step count may be under-recorded because the pedometer's pendulum function is not free to swing properly.

How many steps in a km?
The Steps Out program considers an average step to be 0.762 meters (this equals a 2.5 foot stride) Therefore, 1 kilometer = 1,320 Steps.

If you have longer legs and/or a wider gait, you will actually be making more distance than the program shows. If you have shorter legs and/or a narrower gait, you will actually be making less distance than the program shows. Either way, don't sweat the distance! The point of the program is to get you walking and promote overall health. It is more important how hard and long you work, not how far you go.


Where should I take my walks?
You can take your walks wherever and whenever you wish (please do not trespass on private land without permission). There are several regular hosted walks available to you in many communities, check with your community for availability. Remember, you should always walk with a partner if possible. The walk will go faster, be more enjoyable, and safer.


What's the best time of day to walk?
It varies from one person to the next. Really, any time of day is perfect. In the winter, try to walk at lunch hour since that's the warmest part of the day. The fresh air revitalizes you for the afternoon; plus, you get a healthy dose of vitamin D from the sun's rays. The real question is, when are you most willing and able to walk? That's the best time for you.

Should I eat before I walk?
Again, it varies from one person to the next. Definitely always eat something before a morning walk. But if planning to go at a brisk pace or to do some interval training, keep breakfast small and simple--maybe a piece of fruit, or some low-fat or nonfat yogurt. The human body doesn't particularly like digesting food and exercising hard at the same time.

That said, a leisurely stroll after a large meal may enhance digestion and burn a few extra calories. But walking before a meal works just as well, provided you don't have any problems with your blood sugar. If that meal happens to be breakfast, be sure to drink a nice, tall glass of water before you head out. Your body may be somewhat dehydrated after a night's sleep.

What's the simplest way to determine how fast I'm walking?
The easiest way to gauge your speed without wearing a pedometers is to count your number of steps per minute. The experts use this number to calculate pace, based on an average stride length of 2˝ feet. (Stride length is the distance from the heel of one foot to the heel of the other foot when you're taking a step.) They've already done the math for you:

70 steps per minute equals 30 minutes per mile, or 2 miles per hour.
105 steps per minute equals 20 minutes per mile, or 3 miles per hour.
140 steps per minute equals 15 minutes per mile, or 4 miles per hour.

If you pay attention to your steps, after a while, you'll be able to estimate your pace fairly accurately without counting your steps. You'll just know what a 20-minute mile or a 15-minute mile feels like.

How many calories do I burn by walking a mile?
The average 150-pound person burns between 80 and 100 calories per mile. However, that number changes depending on height, weight, fitness level, terrain, clothing, temperature, and many other factors.

If your goal is to lose weight, forget about the numbers. Instead, develop a healthy eating plan that you can live with, and incorporate as much physical activity into your daily routine as possible, and walk for at least ˝ hour a day.

When should I get new shoes?
Replace your walking shoes every 6 months or 600 miles, whichever comes first. At that point, it doesn't matter if the shoes still look great; they've lost a lot of their cushioning.


How can I evaluate my fitness level as a walker?
James Rippe, MD, has developed a special formula to help walkers assess their fitness level. First, find a flat 1-mile loop. Warm up for 5 minutes, followed by light stretching (see Stretching page). Walk the mile as quickly as you can without running out of steam. Compare your time against the benchmark for your age group:

  • Under 30: If you can walk a mile in 13 minutes, you're in great shape.
  • 30 to 39: Doing a 14-minute mile puts you in the "great shape" category.
  • 40 to 49: Cover a mile in just under 15 minutes (14 minutes, 42 seconds), and you're at the top level of fitness for your age group.
  • 50 to 69: Doing a 15-minute mile is excellent.
  • 70 or over: If you can walk a mile in 18 minutes, 18 seconds, you're very fit for your age. If you exceed the ideal time for your age group by 3 to 6 minutes, you're not in the best shape aerobically. But don't worry, just keep walking. Regular, consistent exercise can lower your time.

    My hands swell when I walk. Is this a problem?
    Swelling in your hands is normal. When you swing your arms, the blood rushes down into your fingers. It isn't harmful, but it could be uncomfortable, especially if you wear rings. It's a good idea to take off your rings before you go walking.

    If the swelling bothers you, try squeezing your hands into fists from time to time while you walk. This helps push blood back from the fingers. Some people carry small rubber balls to squeeze.

    Help! I'm having pain in the front of my lower legs. What is it?
    It sounds like shin splints, a common problem among beginning walkers. It results from doing too much too soon. Your shin and calf muscles cramp from overuse, and you notice a burning pain in your shins.

    To avoid shin splints, increase your distance and pace gradually, and always take time to warm up before doing any speed work. If you've already overdone it, try slowing your pace. If you're still in pain, try stretching your calf muscles. Stand facing the nearest wall or tree, then lean forward, putting your palms against the wall or tree and keeping your heels flat on the ground. Another way to stretch your calf is to sit on a bench with your legs straight out in front of you, and flex your feet toward you. Still in pain? Get home as quickly as possible and apply ice for 15 minutes. Be sure to wrap the ice in a towel, to protect your skin from the cold.

    I have heel pain. What should I do?
    Heel pain becomes increasingly common with age, especially among the over-40 crowd. Often, it results from a condition called plantar fasciitis --that's inflammation of the plantar fascia, a sheath of connective tissue that runs along the bottom of the foot. As this tissue becomes overstretched and inflamed, it produces sharp pain, especially first thing in the morning when you get out of bed. The pain eases as you walk around, but it can come back, especially if you sit for a long time.

    As you get older, your body's tissues become less pliable. That's why stretching is so important. For heel pain, stretching your calf muscles may help. If it doesn't, you may need better walking shoes or special shoe inserts (called orthotics) to keep your ankles from rolling inward (overpronating), which may overstretch and inflame the plantar fascia.
    If simple stretching doesn't relieve your pain within a week or two, schedule an appointment with a podiatrist. You need to find out what's causing your pain.
    Whatever the source of your heel pain, it needs time to heal. Just be patient. Your podiatrist may want to give you cortisone shots, but they're only a temporary solution. Getting them repeatedly may cause tissue damage over time. * Remember, when in doubt see your doctor.
    How can I avoid blisters?
    A bad case of blisters can knock beginning walkers right off their feet. More experienced walkers who step up their workouts or switch to hiking can encounter blister problems, as well. Here's how to keep your feet blister-free:
    When you feel a "hot spot" on your foot, act immediately. Take off your shoe and apply moleskin or an adhesive bandage over the affected area. Make sure that your shoes fit both feet; often one foot is larger than the other. The friction created by wearing the wrong-size shoes--whether it's too small or too large--can lead to blisters. Wear high-tech socks made from fibres that wick away moisture. Skip the cotton, look for synthetic blends such as CoolMax or Wonderspun.
    **This site is subject to change without notice.
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