Pedometer Q&A
How do I set my pedometer?
- If you see a blank screen, please use a pen to press the button on the back of your pedometer with an arrow next to it. Hold the button until the pedometer turns on. Then set the time by pressing the "Memo" button. Press "Set" once the time is correct. Now you can use your pedometer.
My pedometer went blank. What do I do?
- This doesn't mean your pedometer is broken! The display disappears to prolong battery life. Press the "Memo" button to see your data again.
How do I prevent my pedometer from falling off?
- Use the pedometer leash that came with your welcome package to secure the pedometer to your waistband or belt. This will ensure that if it falls off, it won't go very far!
I lost my pedometer. Now what?
- Unfortunately we cannot replace lost pedometers. Omron HJ-150 pedometers may be available at your local CVS, Walmart, or on Amazon.com.
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Dear Friends,
In Shape Up & Go!, every team creates their own personalized plan for pursuing a higher quality of health and life during the campaign based on their desires and preferences.
Some teams are power walking during lunch, playing sports, or using the Walker, Parker or Fairview fitness centers together. Others are avoiding junk food, increasing consumption of GO Foods! or sharing recipes online.
What is your Shape Up & Go! team's plan for success? Is your captain keeping in touch too much? Just tell him-or her-you'll make him proud and then do it. Are you sharing jokes during your walk? This is one of the best and most healthful things you could do!
Our Cleveland Clinic teams are off to a great start--we are already one week into this eight-week campaign! Keep up the momentum and work as hard as possible early on in this program. Past results show that the teams that make significant progress in the first round tend to achieve the best results in Shape Up & Go!
Yours in Health,
The Cleveland Clinic Employee Wellness Team
support@shapeupandgo.org
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Getting Started with Physical Activity
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 How Much Physical Activity Do You Need To Do?
Science shows that for health benefits, most adults need:
1. At least 150 minutes each week of moderate-intensity aerobic activity (such as brisk walking); or, 75 minutes each week of vigorous-intensity aerobic activity (such as jogging or running).
2. Muscle-strengthening activities on 2 or more days each week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
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Weekly Tips for Outdoor Activity
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Discover a new hiking trail with others through the Cleveland Hiking Club. Hikes are daily and you don't have to be a member to walk with the group. Hiking is a free activity that lets you enjoy nature, and it's easy to include friends and family!
http://www.clevelandhikingclub.com/
Play golf at one of these public courses. Walking the course instead of renting a golf cart can help you burn an additional 300 calories! If you don't have time for a full 18 holes, try playing just 9. Fees at many courses are less expensive later in the day.
http://cleveland.about.com/od/recreationalsports/a/clevelandgolf.htm
Walk along the beach or rent a Kayak. The lakefront Metro parks offer a variety of physical activity opportunities.
http://cleveland.about.com/od/clevelandareaparks/tp/beaches.htm
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