The following event is over but keep an eye out for the next Steps for CAST Challenge

During the holiday season, we have the opportunity to give back, connect with our community, and alleviate the pressure of New Year's resolutions by adopting healthy habits before January 1st. 

Since 1965, CAST has been serving low-income individuals and families on the North Fork of Long Island.  CAST helps struggling community members meet their basic needs in the areas of nutrition, clothing, energy, employment, and education. CAST is committed to moving vulnerable populations to self-sufficiency through outreach and education. 

Strong communities are critical because they're often an important source of social connection and a sense of belonging. Those going through a tough time, especially during the holiday season, can benefit from being involved in a community event. Participating in a cause that encourages spending time together with friends & loved ones can increase your feelings of connectedness and overall well-being.

By the end of this 10 week challenge, you may be less intimidated by 10,000 steps/day. There are a multitude of studies that highlight the remarkable benefits of achieving between 6,000 to 10,000 steps a day. These benefits include various aspects of well-being:

• Cardiovascular Health: Improvements in blood pressure, cholesterol levels, and overall cardiovascular health.
• Weight Management: Support for weight loss and maintaining a healthy weight.
• Mental Well-Being: A positive impact on mood and mental health & stress reduction.
• Blood Sugar Control: Enhanced insulin sensitivity and better management of blood sugar levels.
• Longevity: A potential link between higher step counts and a longer, healthier life.
• Joint Health: Maintenance of joint health through low-impact exercise.
• Improved Sleep: Promotion of better sleep quality and management of insomnia.
• Enhanced Cognitive Function: Benefits for brain health, including improved memory and cognitive function.
• Increased Energy Levels: A surprising boost in energy and reduced feelings of fatigue.
• Immune Function: Strengthening of the immune system, enhancing your body's resilience.

1. DONATE & REGISTER: Entry donation  is $20.00. All donations will go directly to Community Action Southold Town, Inc. (CAST).

If you are registering as a solo participant, please include your name, email, and phone # at checkout. If you are participating as a team, please also list your team name / business & team members names in the checkout notes section.

2. FOLLOW US : Make sure you follow on instagram or sign up for our newsletter for updates & info.

3. TAG YOUR PROGRESS: Use the hashtag #STEPSFORCAST whenever you post about your challenge and tag @tulsisquare. This way, you can share your achievements and inspire others.

4. Spread The Word:  Share the fundraiser on your own social media profiles. Encourage your friends, family and followers to join in towards the goal of a healthier new year.

Are you a member of  a local fitness club, business, or friend group? Join with a team of participants and stay motivated together while promoting your business and business/corporate wellness within your work environment. Help motivate your team to stay active and improve their health.

• Week 1 (Oct 29- Nov 4) 5,500 steps per day
• Week 2 (Nov 5 - Nov 11) 6,000 steps per day
• Week 3 (Nov 12 - Nov 18) 6,500 steps per day
• Week 4 (Nov 19 - Nov 25) 7,000 steps per day
• Week 5 (Nov 26 - Dec 2) 7,500 steps per day
• Week 6 (Dec 3 - Dec 9) 8,000 steps per day
• Week 7 (Dec 10 - Dec 16) 8,500 steps per day
• Week 8 ( Dec 17 - Dec 23) 9,000 steps per day 
• Week 9 (Dec 24- Dec 30) 9,500 steps per day
• Week 10+ (Dec 31 - Jan 6...): 10,000 steps per day!

• For tracking steps, watches are a popular device to be worn during the day to keep track of all movement. If you are participating, you will want a device to keep track for you.
• Below, there are a variety of bands with different accessory benefits, budget friendly options, and no-blue-tooth models.

• Suggested step trackers:
  • Popular: Garmin
  • Affordable: Fitbit & AmazFit Band
  • Phone (free): iPhone Health app, Samsung Health, pedometer apps
  • Phone Accessory User: Apple Watch & Samsung Watch.
  • No Bluetooth: Classic pedometers

• No Bluetooth pedometers: Classic pedometers
• Your number of steps in a mile depends on your height, stride length, and the speed at which you move. Follow this link for your estimate based on height.
• Most people generally take 2,000 to 2,500 steps to walk a mile and 1,000 to 2,000 steps to run a mile.
• If you are doing an activity, you can search for the steps of the activity and tally them up throughout the day.
• For example “mowing lawn for 1 hour”, “cleaning house for 2 hours”, “walking dog 30 minutes”, “grocery shopping 1 hour”, “waitressing 8 hours”- a quick google search will give you an estimate of steps to add to your day. 
• You may find this more tedious, so a classic pedometer may be the way to go.

• Take short walking breaks during work or study.
• Use stairs instead of elevators.
• Walk or bike instead of driving for short trips.
• Incorporate walking meetings or phone calls.
• Park farther away from your destination.
• Take the scenic route on your daily walk.
• Set hourly step goals.
• Join a local walking group or fitness class.
• Dance or do household chores to boost your steps.
• Explore new places in your area.
• Go for an after-dinner stroll.
• Play a sport.
• Walk with your team members, friends, or family as a meet up!
• Listen to a podcast or audio book while walking.

Participants can track their accomplished steps  each day with a printable PDF calendar to keep you on course.

See Calendar Link Here.

Competition is not required, but if you enjoy healthy competition and it adds fun to your experience, track the categories listed on the calendar. At the end of the event, we will email you a survey to submit your metrics.

• The Conqueror: Most Total Steps.
• The Steadfast Stallion: Most Days Step goal was met successfully.
• The Companion: Most Walks with a Friend.
• The Dream Team: Team highest average total (total steps divided by team members).
• The Baby Whisperer: Most walks with a stroller / baby.

We want to leave you with words of encouragement and gratitude for considering participating in a community wellness event. Keep the momentum going, stay active, and enjoy the positive changes that come with this challenge. Engage with our beautiful community, inspire one another, and enjoy the holiday season.

You never know how much your commitment can support someone else who is looking to: feel more integrated into our community, overcome health challenges and in need of motivation, or turn a new leaf in their battle with mental health. Together, we  can benefit from local camaraderie and increased physical activity.

Let's make these next steps count.

CONTACT INFORMATION:

• Tulsi Square Naturopathics
• 53345 Main Road Southold Unit 5-3
• Phone (call or text): 631-268-5818
• Email: Hello@tulsisquare.com
• Donation & Registration: Check or cash delivered to Tulsi Square, or register through link
  • $20: Per Participant

Disclaimer: Consult a healthcare professional before starting any new fitness routine, especially for individuals with underlying health conditions. 

References

https://pubmed.ncbi.nlm.nih.gov/37555441/

https://pubmed.ncbi.nlm.nih.gov/26926674/

https://pubmed.ncbi.nlm.nih.gov/32132793/

https://pubmed.ncbi.nlm.nih.gov/33691506/

https://pubmed.ncbi.nlm.nih.gov/28378441/

https://pubmed.ncbi.nlm.nih.gov/35247352/

https://pubmed.ncbi.nlm.nih.gov/30624991/

https://pubmed.ncbi.nlm.nih.gov/34979178/

https://pubmed.ncbi.nlm.nih.gov/29633583/