2013 by 2013
The national chapter of Delta Sigma Theta Sorority, Inc. has issued a call to action. In an effort to promote healthy living, all chapters are encouraged to walk--and engage the community in walking--2,013 miles by January 1, 2013. The Detroit Alumnae Chapter has accepted the challenge.
When our founders established our illustrious sisterhood nearly 100 years ago, they envisioned creating an organization focused on meeting the needs of the community. That vision has become a reality, with thousands of women across the globe working to improve the quality of life for others by giving of their time and talents. They knew that, as women, we have the power to create change in our families, our communities, our workplaces, and our world. However, in order to be successful change agents, we must take care of ourselves to take care of others. In other words, we must be well to serve well. To that end, we hope you will join us on our journey to wellness through our 2013 by 2013 walking challenge.
Walking is a simple activity with several advantages. It is inexpensive, and you can do it anywhere. Not only will it help you lose weight and strengthen your heart, but it can also eliminate aches and pains, improve your sleep, and reduce your risk of diabetes, cancer, and other ailments. Learn more about the benefits of walking...
If the journey of 1,000 miles begins with the first step, achieving our goal of 2,013 miles by 2013 does, too. We encourage you to take the first step and commit to participate.
- Make the first move. Begin walking on your own or organize a walking team.
- Pick up the pace. Commit to walk at least 30 minutes a day, three to five days a week.
- Track your treads. Record the number of miles you walk during each session.
- Stay in stride. Enter your miles into our online form each week.
Where to Walk
There are many places in metropolitan Detroit where you can walk:
A nearby park
A high school or college track
A local mall
The Detroit RiverWalk
The Detroit Zoo
Saturday, July 21, 2012 - Gift of Life MOTTEP's 15th Annual LIFEWALK (Belle Isle)
Saturday, August 25, 2012 - United Negro College Fund (UNCF) Walk for Education (Belle Isle)
Saturday, September 15, 2012 - Step Out: Walk to Stop Diabetes (Detroit Zoo)
Sunday, September 16, 2012 - AIDS Walk Detroit (Royal Oak)
Saturday, October 1, 2012 - MIX 92.3 Sister Strut (Detroit Riverwalk)
Here are some tips and tools to help you get started.
- Face the traffic. If there isn't a sidewalk or walking path, always walk facing oncoming traffic.
- Keep right. If you are walking on a pedestrian path, walk on the right side so that others on bikes or rollerblades can pass on the left.
- Carry an ID. This is important in case of an accident or medical emergency.
- Drink plenty of water. Drink water before you start your walk and carry a water bottle with you, especially if it is warm or if you are going on a long walk.
- Walk during the day. If you choose to walk while it is dark, stay in well-lit areas and/or wear reflective clothing. If possible, walk with a friend, your dog, or both.
- Be aware of your surroundings. If you use headphones, be sure you can hear what is going on around you.
- Take a cell phone. You may also want to have a whistle to call for help.
What to Wear
- A pedometer, stopwatch, or other mobile device (cell phone) to track your steps and time.
- A device on which you can listen to music or audiobooks.
- A hat, sunglasses, and/or sunscreen if it is warm to protect yourself from the sun. Think about wearing items made of high-tech fibers if you are going to sweat because they can wick sweat away from the body and prevent excessive cooling off.
- A jacket, scarf, and gloves if it is cold. Consider wearing layers so you can remove and replace clothes as you warm up and cool down.
- Comfortable socks. If walking long distances, you may want to wear socks made of high-tech fibers to keep your feet from blistering.
- Comfortable shoes. Your shoes should provide adequate support and prevent aches and pains. Make sure your shoes fit well and feel good. Look for firmness in the heal counter--the part that cups your heel--and good arch support. Replace worn shoes.
Walking Off Weight: Lose to Win
If you want to lose weight, be sure to increase your level of activitiy and decrease your caloric intake. Walking is the most popular exercise for people who have lost weight and kept it off. Most of these individuals are active at least 60 minutes each day and have made exercise part of their regular routine.
Take it slow. A healthy rate of weight loss is one to two pounds per week. People who lose weight gradually are more likely to keep the weight off.
To lose one pound of body fat per week, you need to get rid of 500 calories a day by eating less and exercising more. For example, you can burn 250 calories a day through exercise (equal to walking briskly for an hour) and reduce your caloric intake by 250 calories a day (equal to one 20 oz. soft drink).
Burn, Baby Burn: How Many Calories Can You Burn in 30 Minutes?
Strolling: Walking slowly or leisurely, just enough to stretch your legs (2 mph)
- 100 lb person - 60 calories
- 150 lb person - 90 calories
- 200 lb person - 120 calories
Moderate/Brisk Walking: Your breathing and heart rate is noticeably faster, but you can still cary on a conversation (4 mph)
- 100 lb person - 120 calories
- 150 lb person - 170 calories
- 200 lb person - 230 calories
Vigorous/Aeriobic Walking: Your heart rate has increased considerably, and your are breathing too hard and fast to hold a conversation (5+ mph)
- 100 lb person - 180 calories
- 150 lb person - 270 calories
- 200 lb person - 360 calories
- American Heart Association's Walking Paths: Create, find, and track walking oaths. (iPhone and Android) | Cost: Free
- MapMyRun: Track your time, distance, and speed. See your results. (iPhone) | Cost: Free
- Noom Walk Pedometer: Counts your steps, calories, and distance. (Android) | Cost: Free
- RunKeeper: Track and improve your fitness for a variety of activities. Share information with friends. (iPhone and Android) | Cost: Free
- Walkmeter: Record your time, distance, and speed. View your results. Compete against your previous workouts. (iPhone) | Cost: $
For more information, e-mail