The better question is why wouldn’t you! UWALK is a free interactive website that can help motivate you and track your activities progress. You can also join a challenge and compete against yourself, co-workers or family and friends or friends.
Looking for a walking challenge for your workplace, community or organisation? Make a profile on UWALK.ca and request a group. Once registered as a group UWALK will provide you with all the tools and resources to get you started.
Nope, it’s free!! UWALK was developed by the Faculty of Physical Education and Recreation at the University of Alberta and is funded by the Government of Alberta.
We have created the UWALK website with a mobile first responsive website design. What this means for you is that while we do not offer a traditional ‘UWALK App’ for specific mobile devices or operating systems, you will be able to access the UWALK website on your mobile phone and have a tailored experience that adapts to the size of your screen. You can also create a shortcut that will save an icon to your homescreen and allow you to quickly access UWALK without entering your browser and inputting the URL each time.
Teams allow anyone to create their own team with family and/or friends to complete a challenge. You can also use this feature to challenge other teams!
Communities are for organizations such as Workplaces, Primary Care Networks, Health Care Providers, Libraries, Schools and Municipalities. By registering as a community you will be able to start a challenge for your community (organization). To request the creation of a new community, sign up for UWALK.ca and click the request a community button at the top of the Teams and Communities page. By registering as a community you will also have access to all of UWALK’s resources such as:
Yes! You can enter activity minutes into the tracking tool that a pedometer doesn’t pick up (e.g. swimming or cycling). 10 minutes of moderate physical activity = 1000 steps and 10 minutes of vigorous physical activity = 2000 steps.
A unique feature on the UWALK website is the ability to track stair climbing. This is done by recording the flights of stairs you climb each day. If you have a Fitbit One you’re in luck, you can synchronize the website with your Fitbit to automatically pull flights (the website does this every few minutes so your data is always up to date!). Please note, for the Fitbit to synchronize with the website, you will need to be near your computer that has the Fitbit dongle connected. If you don’t have a Fitbit not to worry you can track your daily flights and manually upload your flights to the website. If however, you are not interested in tracking stair climbing activity see the website help section for information on how to disable this function.
Great question! Roughly 10 stairs is equivalent to 1 Flight. To give you a bit of a goal, research recommends aiming for 55 flights per week, that’s around 8 flights per day. When measuring flights, only count the stairs that you climb up, not down.
In general if you’re doing moderate-intensity activity you can talk, but not sing your favourite song, during the activity. You’re working hard enough to raise your heart rate. Examples include; brisk walking, mowing the lawn, digging in the garden, medium paced swimming and cycling.
If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath. Your heart rate has gone up quite a bit. Examples include; jogging, fast cycling, brisk walking, aerobics and active sports such as football, squash and basketball.
There is a couple of different ways to answer this question. In terms of steps these are some rough calculations.
|>12,500 steps||Highly active|
|7,500-9,999 Steps||Somewhat active|
|5,000-7,499 Steps||Low Active|
*Tudor-Locke, Craig, Thyfault, & Spence, 2012.
Additionally the Canadian Guidelines suggest adults participate in at least 150 minutes a week of moderate to vigorous physical activity to achieve health benefits. As you’re just getting started we recommend wearing your pedometer and recording your activity for the first week to get an idea of how many steps you are averaging. If you are looking to increase your steps and not sure what a reasonable number might look like, we recommend an increase of approximately 1000-2000 steps per day which is equivalent to 10-20 minutes of moderate physical activity. Try to find a balance and what works for you.
UWALK offers a variety of ways for members to monitor activity. These include: pedometers, including the Piezo StepX, a Fitbit, and a smart phone application called MOVES, or any number of other available step counters. Additionally, as explained above you can also measure your activity through time and intensity and the UWALK site will convert this activity automatically to steps.
Traditional pedometers track your steps taken throughout the day. They are most accurate when worn on your hip either clipped to your waist band or belt. Reset the pedometer at the start of each day so you can easily enter your steps for the day on the UWALK website. Pedometers are generally not worn during vigorous interval type activities such as soccer or hockey as they will not accurately track your steps. Instead of wearing your pedometer you can enter the number of minutes of moderate or vigorous activity that you completed into your profile manually (e.g. 30 minutes of fast swimming = 30 minutes of vigorous activity).
Fitbit: Fitbit has several different physical activity monitors that are all compatible with our website and you can seamlessly load your data into your online UWALK log. The Fitbit One can help you track your steps, stairs climbed and other physical activities. However, it will not add your vigorous or moderate activities separately from your steps it will take your total steps from all activity and sync that to your UWALK profile. You can clip it to your belt or put it in your pocket. It is less accurate for vigorous interval type activities such as soccer or hockey and it can not be worn in the pool. You will unfortunately not be able to edit the data from the fitbit that you automatically sync to your UWALK profile.
MOVES (smart phone application): This app can track walking, cycling, and running throughout the day and it is always on. You just have to have your phone with you in your pocket or your bag. It is currently available for IPhone and Android users. The App will not add your vigorous or moderate activities separately from your steps it will take your total steps from all activity and sync that to your UWALK profile. The app will sync to your UWALK profile automatically. You will unfortunately not be ableto edit the data from the MOVES app that you automatically sync to your UWALK profile.
UWALK is a provincial program aimed at making physical activity accessible for everyone. To track your daily progress we suggest using an odometer to track distance rather than steps.
There are roughly 1250 steps for each km. This means that 10000 steps is equal to 8 km.
First things first, if you are walking outside, make sure to dress for the weather and dress in layers.
Be sure to stay hydrated. If you are going for a longer walk taking a bottle of water with you is a great idea.
Take it easy to begin with, if you are not used to walking long distances then start slow and only go as far as you are comfortable with. A good idea for beginning is to walk around a loop so that when you are done you end up back where you started.
The first thing to check if you have not received your confirmation email is to check your spam or junk folder, sometimes the UWALK email ends up there. If your confirmation email is not in your spam or junk folder please email email@example.com and we will be happy to help you out.
Login to UWALK.ca and click on your name in the top right hand corner of the screen this will take your to your profile. In your profile you will be able to sync your Fitbit or MOVES app, change your profile picture, edit your password, edit your steps and flights goals and much more.
To change your password click on your name in the top right hand corner of the web page this will take you to your profile page. Once on your profile page click on the button that says “Edit Profile”. On the right hand side of the screen there will be a button that says “Change Password”.
If you forgot your password don’t worry we can help. Click the “Log In” button like you normally would. Below the submit button there is a “Forgot Password” button you can click. Click the button and then enter your email address. An email with a link will be sent to you so that you can reset your password.
Log onto UWALK.ca using your login and password. When you are on your dashboard, click on your name in the top right hand corner of the web page. Once on your profile page click on the button that says “Edit Profile”. From here you can change or add information in any of the boxes. If you want to change or add a profile picture then simply click the button that says “Edit Profile Picture” and then choose a file from your computer to upload.
If you do not want the social side of UWALK that’s okay, you can make your profile private.
Log onto UWALK.ca click on your name on the top right hand corner of the screen and then click on edit profile. Near the bottom of the page you will see this…
To make your profile private simply click on the tick box beside private profile. Making your profile private will hide it; you will not be able to be searched using the connect tab. This means you will not be able to follow people and people will not be able to follow you. If you choose to participate in any team or groups challenges, your profile will still be viewable to others participating in that challenge.
If you don’t log on to the website to track your steps every day don’t worry! You can still track your activity using our printable tracking sheets. On each sheet you can record your activity for one month at a time. You can also upload activity onto the website up to one month in the past.
There are two ways to change your goals!
The first way is on your dashboard on the right hand side above the progress circles for steps there is a button that says “Your goal: XXXX steps/day” “Edit”. Further down the page there is a button above the progress circles for flights that says “Your goal: XXXX flights/day” “Edit”. Click edit on whichever one you want to edit.
The second way to edit your goals is to click on your name in the top right hand corner of the web page. Once on your profile page click on the button that says “Edit Profile”. At the bottom of the page you can see and change both your step and flight goals. If you are not sure how many steps you should set as your goal you can click on the recommended steps goal button and a goal will be calculated for you.
The UWALK website has a few different ways that you can see your daily progress. On your dashboard you can see a numeric representation of your steps and flights for the day.
On the right side of the screen there is a visual circle that fills in as you walk or climb towards your daily goal. If you achieve your daily goal the circle will be complete.
Finally further down the screen is a graph that shows your progress each day this week and compares it with how many steps or flights you achieved last week.
To start a challenge, make a UWALK profile. Once you are on logged in and you are on your dashboard, click on the Challenges button at the top of the screen. Once on the challenge page you can see Active challenges that you are currently in and a tab for completed challenges. By clicking on the UWALK Challenges tab you can view all of the pre-made challenges that are available for you to participate in. When adding your challenge you can choose one of the UWALK challenges described in the UWALK challenges tab or create your own time-based, target-based, or last man standing challenge.
Once you’ve decided which challenge is right for you then click on “+ Add Challenge”. From here you can decided if you want this to be an individual, team, or group challenges, the parameters of your challenge, and the start and end dates. In cases of team and group challenges you will also be asked if you want the steps to be cumulative or average for the team or group challenge.
It’s easy to follow your friends on UWALK simple click on the Connect button. From here you can search for teams, groups or people. To search for your friend type their name in the search bar and click the check box that says UWALK users. Click search and their name should come up below. If it isn’t on the screen select next. When you do find the right person press the blue follow button next to their name on the right hand side of the screen.
There are several ways to see and connect with people you are following.
The first option is to scroll down to the bottom of the home page of the dashboard. At the bottom you will be able to see who you are following. The second option is about 3/4 of the way down your dashboard page is your feed; here you will be able to see recent activity from the people you follow. You can also access your feed by selecting Feed in the bar across the top of the screen when you are logged in.
Additionally, you can go to your profile by clicking on your name in the top right hand corner of the page. Once on your profile page you will see on the right hand side of the page the people you are following.
Clicking on a person’s profile picture will take you to their profile page.
So you got a Fitbit and now you want to be able to connect it to your UWALK profile, don’t worry it’s not as hard as you might think.
Step one: Create a Fitbit account (if you’ve already done this then skip to step two). To create an account and sync your device click here. From here you will download the software that will allow your device to sync automatically. Make sure your device is charged and your WIFI dongle is plugged into the USB port. Follow the prompts provided to activate your device and create an account.
Once you have an account it’s now time to head back to the UWALK website.
Step two: Click on your name in the top right of the screen. Once you are on your profile click edit profile. Click the button that says connect to Fitbit. From here you will be prompted to login to your Fitbit account. Do this and you will be connected!
To connect your Moves App to your UWALK account click on your name in the top right of the screen. Once you are on your profile click edit profile. Click the button that says connect to Moves.
This will take you to a set of directions: 1. Open Moves on your phone 2. Choose main menu —> Connected Apps —> Enter PIN. On the page there will be a Pin, enter that number on your phone and then press enter.
Being part of a team or group is a great way to connect with people and become involved in challenges. There is a different process for joining groups vs. teams. To find the group you are looking for click the Connect button.
From here you can search for teams, groups or people. To search for your group, type its name in the search bar and click the check box that says group. Private groups will have a request to join button on the right hand side of the screen next to the group name. Click here and wait for approval.
Public groups will have a join group button that you can click and join right away. Although you can search for different teams you can only join a team by being invited by the team leader.
Just remember that teams are something that anyone can start and groups are formed by organizations. Groups can add teams within their groups for team challenges within a group if they choose.
If you are the group leader you have a very important role. You are responsible for overseeing the challenge that your organization is running. You get to champion the event to your co-workers, community, or members of your organization.
There is some planning to be done:
Please see the group leader implementation guide for more detailed instructions.
Team captains are essential to running a team based challenge within a group. The first step is to get your team together. If you are creating a team within a group ALL team members have to be part of the group before they can be added to your team. This may have already been done for you or you may need to recruit people to be in the group. Once people are in the group you can create your team within a group and invite them to your team. When the team is complete then it’s time for the challenge to start. Please see the team captain implementation guide for more details on how to invite team members.
During the challenge your role is to encourage everyone to keep participating through to the end and make sure that they are logging their steps/flights. In addition the group leader may send out emails or other communications it is your job to pass this information on to your team!
The bottom line is your role is to monitor your team’s activity and ensure that they stay involved in the challenge.
Have fun and happy stepping!
Individual challenge within a group: For this challenge you would have all the individuals within the group participating in the challenge as individuals. This is good if you don’t have enough people to create teams within your group or if you are more interested in individual results. One of the challenges of this type of challenge is if you have a range of physical activity levels some people may feel demotivated if they are way behind everyone else as an individual.
Team challenge within a group: For this challenge group leaders need to assign team captains to create teams within the group. These types of challenges work really well for workplaces because you know everyone in the group so it is easy to split the group into teams. You can choose to take the average or the cumulative steps of teach team to go towards the challenge. Using average steps helps account for different sized teams competing against each other or for unbalanced teams. Using cumulative works well for teams that just want to count everyone’s steps no matter how many they do towards the challenge. Many of the UWALK challenges lend themselves well to team challenges within groups because they are longer challenges that may not be easy for an individual to complete on their own.
Group challenges: Group challenges are similar to team challenges except you get to skip the step of creating teams. So you do a group challenge that uses the average or cumulative steps of a group to reach a goal. You can challenge other groups to a group challenge if you want to. This option is good for communities who have created open groups that anyone can join and they want to just focus on how many steps can our community to in a set amount of time. If someone joins the group after the challenge has started they will automatically be part of the challenge and their steps will contribute to the overall goal.