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FREQUENTLY ASKED QUESTIONS
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 firstname.lastname@example.org.
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 email@example.com. Make sure you tell them your username and password or first and last name.
I am not getting reminder emails?
How do I get you to stop sending me emails?
What is the BMI?
LOGGING YOUR STEPS:
How do I log my steps?
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?
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?
Can I log in once and enter more than one participant's steps on the tracking page?
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?
What if I use a Mac Operating System?
What if my pedometer seems inaccurate?
How many steps in a km?
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.
WALKING ROUTES AND HOSTED WALKS:
Where should I take my walks?
What's the best time of day to walk?
Should I eat before I walk?
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?
70 steps per minute equals 30 minutes per mile, or 2 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?
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?
How can I evaluate my fitness level as a walker?
My hands swell when I walk. Is this a problem?
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?
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?
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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