10,000 Steps Tournament Guide A resource for implementing a 10,000 Steps Tournament

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For information on 10,000 Steps contact: 10,000 Steps Building 18, CQUniversity Australia Bruce Highway Rockhampton QLD 4702 Phone: +61 7 4930 6751 Email: 10000steps@cqu.edu.au Visit our website: www.10000steps.org.au 10,000 Steps Tournament Guide © 10,000 Steps December, 2016 ISSN 1833-3338 This work is copyright. This work may be produced in whole or in part for research or training purposes subject to the inclusion of an acknowledgement of the source and provided no commercial usage or sale is to be made. Reproduction for purposes other than those indicated above requires prior written permission of 10,000 Steps, Building 18, Central Queensland University, Rockhampton, Queensland, 4702, Australia.

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Table of Contents Table of Contents ................................................................................................... 3

ABOUT THE TOURNAMENT GUIDE .......................................................................... 5

CHAPTER 1: INTRODUCTION .................................................................................... 6 1.1 Why 10,000 Steps? .......................................................................................... 6

1.2 About the 10,000 Steps Program ..................................................................... 6

1.3 Overview of the 10,000 Steps Tournament ..................................................... 6

1.4 Steps involved in Conducting a Tournament ................................................... 7

1.5 Role of the 10,000 Steps Coordinator.............................................................. 7

CHAPTER 2: PLANNING YOUR TOURNAMENT ....................................................... 8 2.1 Planning ........................................................................................................... 8

2.2 Pedometers ...................................................................................................... 8

2.2.1 10,000 Steps Pedometers and Merchandise ......................................... 9

2.3 Promotional Materials ...................................................................................... 9

2.4 Choosing the Tournament ............................................................................. 11

2.4.1 Race Tournaments ............................................................................... 11 2.4.2 Time Out Tournaments ........................................................................ 13

2.5 Recruiting Participants ................................................................................... 13

2.5.1 Example Email Templates .................................................................... 13

2.5.2 Example Registration Forms ................................................................ 13

2.6 Role Outlines .................................................................................................. 14 2.6.1 Team Captain ....................................................................................... 14

2.6.2 Team Participant .................................................................................. 15

CHAPTER 3: IMPLEMENTING YOUR TOURNAMENT ............................................ 16

3.1 Creating Your Tournament ............................................................................ 16

3.2 Creating Your Teams ..................................................................................... 16

3.2.1 Add Team Members ............................................................................. 16 3.3 Launching Your Tournament ......................................................................... 16

3.4 Maintaining Motivation ................................................................................... 17

3.5 10,000 Steps Mobile Application .................................................................... 17

CHAPTER 4: OFFLINE TOURNAMENTS ................................................................. 18

4.1 Planning ......................................................................................................... 18

4.2 Tracking ......................................................................................................... 18 4.3 Role Outlines .................................................................................................. 19

4.3.1 Coordinator Role .................................................................................. 19

4.3.2 Team Captains ..................................................................................... 19

4.4 Implementing your Tournament ..................................................................... 19

CHAPTER 5: FINISHING YOUR TOURNAMENT ..................................................... 20

5.1 Awarding Your Teams.................................................................................... 20 5.1.1 Tournament Statistics Spreadsheet ..................................................... 20

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5.1.2 Tournament Certificate ......................................................................... 21

5.1.3 Prizes and Awards ................................................................................ 21

5.2 Evaluating the Success of the Tournament ................................................... 21 5.2.1 Tournament Participant Evaluation ...................................................... 21

5.2.2 Case Studies ........................................................................................ 22

5.3 Keeping Active after the Tournament ............................................................ 22

5.3.1 Challenges ............................................................................................ 22

5.3.2 Friends and Member Stories ................................................................ 23

5.3.4 Social Media ......................................................................................... 23 5.4 SUPPORT ...................................................................................................... 23

APPENDICIES............................................................................................................ 24

Appendix 1: Tournament Action Plan .................................................................. 24

Appendix 2: Example Email Templates ............................................................... 26

Example Expression of Interest Email ........................................................... 26

Example Recruitment Email .......................................................................... 26 Tournament Start Email ................................................................................. 26

Example Update Email .................................................................................. 27

Example Completion Email ........................................................................... 28

Further Email Topics ..................................................................................... 28

Appendix 3: Tournament Team Registration Form .............................................. 29

Appendix 4: Guide for Team Captains ................................................................. 30 How to Register ............................................................................................. 30

Accessing the Tournament ............................................................................ 30

Adding Team Members ................................................................................. 30

Logging Your Steps ....................................................................................... 31

Team Captain Duties ..................................................................................... 31 Appendix 5: Guide for Participants ...................................................................... 32

How to Register ............................................................................................. 32

Accessing the Tournament ............................................................................ 32

Logging Steps ................................................................................................ 32

Support .......................................................................................................... 33

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ABOUT THE TOURNAMENT GUIDE The Tournament Guide outlines how to implement a 10,000 Steps Tournament as a health promotion strategy. The Guide provides information on planning, promoting, implementing and evaluating the Tournament. It has been specifically developed for the 10,000 Steps Coordinator who will be responsible for the implementation of the Tournament.

Tournament Guide – Chapter Overview

1. Introduction

Begin this guide with background on the 10,000 Steps program and the importance of encouraging physical activity as a part of our everyday lives. Learn about the 10,000 Steps Tournaments, the steps involved in conducting a Tournament and the responsibilities of the 10,000 Steps Coordinator.

2. Planning your Tournament

Develop an understanding of the Tournament options that are available and consider the aspects unique to your participants that will affect your implementation of the program. Determine which materials and methods will be most effective in promoting the Tournament and how your participants will track their steps. Establish a timeline, consider how participants will be recruited and organised and learn about the participant roles and responsibilities.

3. Implementing your Tournament

This chapter provides information on implementing a Tournament using the 10,000 Steps website. Tips on maintaining motivation and the importance of giving updates are presented to encourage participants to stay engaged with the Tournament.

4. Offline Tournaments

If the internet is not easily accessible to participants, Tournaments can be conducted offline using paper based and Excel file resources. This section offers information on keeping track of teams, choosing Tournaments and tabulating steps offline.

5. Finishing your Tournament

Plan how the completion of your Tournament will be celebrated and how to find the statistics needed to determine prizes. We recommend award and celebration ideas, as well as tools to evaluate the Tournament and suggestions to encourage the maintenance of physical activity levels.

6. Appendices The appendices contains resources to assist in the planning and implementation of the Tournament. These resource files are also available for download from the 10,000 Steps website.

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CHAPTER 1: INTRODUCTION

1.1 Why 10,000 Steps? Regular physical activity is a proven way to prevent chronic diseases and cancers as well as improving mood, concentration and emotional health. Many of us spend a third of our waking lives at work, and for a lot of us a lot of that time is spent sitting. When we combine busy work lives, longer commutes with social activities and home duties that don’t require us to be very active, we often do not reach the recommended level of physical activity. The recommended daily step goal for healthy adults is 10,000 steps per day. This goal puts a focus on the accumulation of incidental activity across the whole day, not just during organised sport and exercise. Many adults struggle to reach the goal of 10,000 steps without also doing some form of planned moderate activity in addition to normal daily activities. We encourage you to use the 10,000 Steps program as an opportunity to start a discussion about activity levels and promote active choices throughout the day.

1.2 About the 10,000 Steps Program The 10,000 Steps program is a free physical activity initiative that encourages Australian adults to increase their physical activity awareness and levels. The 10,000 Steps Project is run by the team at CQUniversity Australia and funded by Queensland Health. The Project provides resources and tools to workplaces, communities and individuals to increase participation in physical activity. The website and resources can be accessed worldwide, the only cost involved is the purchase of pedometers or activity trackers. Program participants use a step counting pedometer or activity tracker to monitor their daily activity and work towards the goal of 10,000 steps per day. The 10,000 Steps website provides a platform for users to record their steps, view their progress, participate in monthly Challenges and team Tournaments on their interactive Dashboard.

A free smart phone application is also available for 10,000 Steps members to log their steps and view progress.

1.3 Overview of the 10,000 Steps Tournament Individuals who are interested in conducting a team Tournament can register as a 10,000 Steps Coordinator. This registration provides the Coordinator with the ability to access additional account features to organise teams of friends, workmates and community members in a 10,000 Steps Tournament. The 10,000 Steps Tournament is an opportunity for teams to work together and take positive steps towards better health. The Tournaments are designed to be flexible and can be tailored to meet the needs of the participants. Register your organisations details and become a Coordinator online.

The goals of the 10,000 Steps Tournament are to: • increase individual’s awareness of their physical activity levels • increase the overall physical activity level of the group • encourage conversion and interest in physical activity • promote incidental activity at work and at home.

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Encourage everyone to be involved in the Tournament. We can all gain benefits from moving more every day!

1.4 Steps involved in Conducting a Tournament

1. Sign up with the 10,000 Steps website and register as a Coordinator. 2. Decide on the type of Tournament and a time frame that suits your group. 3. Gauge participant interest to see how many people are interested in being

involved. If you are expecting a large group of participants, ask for support from your team to assist in the coordination of the initiative.

4. Organise pedometers or activity trackers for the participants. You can purchase bulk pedometers through our supplier Health Management Group.

5. Form Tournament teams. Choose a Team Captain, team name and decide who will be in each team. Encourage participants to register online and start to build the teams.

6. Launch the Tournament and start tracking steps. Encourage the participants to track their activity on the 10,000 Steps website and view their team progress.

7. Maintain motivation throughout the Tournament with weekly progress updates. Monitor the Tournament progress on the 10,000 Steps website and download the Tournament Statistics Spreadsheet to gather data and award prizes.

8. Celebrate the completion of the Tournament with an event, certificates and/or prizes.

9. Evaluate your Tournament upon completion to identify areas of success, improvement and how these changes can be implemented if the initiative will be conducted again in the future.

1.5 Role of the 10,000 Steps Coordinator As the 10,000 Steps Coordinator, it is your role to initiate and oversee the implementation of the Tournament from start to finish. Using the information and resources available on the 10,000 Steps website you can lead the program, providing direction and motivation to the participants. If you expect that you will need support to roll out your Tournament, we encourage you to discuss these plans with your immediate team and add additional Coordinators to your 10,000 Steps account. Additional 10,000 Steps Coordinators will be able to access the administration section of your Tournament, assisting in the creation and removal of Tournaments, management of teams and members in the Tournament and they will also have access to the Tournament Statistics Spreadsheet. Once your organisation registration has been approved you can add additional Coordinators.

10,000 Steps Coordinators are responsible for: • planning the Tournament and seeking management support • choosing a Tournament and creating it on the 10,000 Steps website • promoting the Tournament internally and recruiting participants • encouraging participants to register offline or with the 10,000 Steps website • creating the teams and managing participants both online and offline • tracking overall progress and accessing the Tournament Statistics Spreadsheet • evaluating the program and responding to feedback • contacting the 10,000 Steps Project Office to discuss any concerns.

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CHAPTER 2: PLANNING YOUR TOURNAMENT 2.1 Planning Planning and timing are important determinants in conducting a successful Tournament. In the early stages we recommend that you allow yourself adequate time and resources to put towards conducting a Tournament. When planning a 10,000 Steps Tournament, please consider the following points.

• Form a general idea of when the Tournament will be rolled out and a proposed launch date. Take into consideration any events that may impact your teams such as school holidays, the end of financial year and any other significant events.

• Determine how long the Tournament will run for (we recommend 6 weeks). Ensuring that this time frame suits your participants and will enable them to keep motivated for the duration.

• Plan an event to kick off the Tournament at the start, and celebrate the completion of the Tournament at the end. Consider if you will have any awards or prizes, what they will be awarded for and how they will be funded.

• Ensure that you have adequate lead in time to lay the foundations for a successful Tournament (we recommend approximately 4 weeks).

• Provide enough time to gain management support for the Tournament and approval for funding (if required) for pedometers, order and receive pedometers or activity trackers, recruit participants and set up the Tournament on the website.

• Determine when you will promote the Tournament to the participants. Promoting the Tournament too early may generate a premature excitement and enthusiasm which might wain before the Tournament starts. Conversely, not providing enough lead in time may contribute to a delayed start date while teams are organised, participants are registering on the website and last minute changes are made.

Consider how many participants will have regular internet access to manage their own accounts. If your participants have very

limited internet access, a Tournament can be conducted offline.

Action plans are beneficial in outlining tasks, timelines, resources and responsibilities. It may also be useful for you to view and update our Tournament Action Plan available in Appendix 1 and online.

2.2 Pedometers Pedometers and activity trackers are motivational tools that are used to count steps and encourage awareness of physical activity levels. These devices are an essential part of participating in a 10,000 Steps Tournament and are the only cost involved in the program. Pedometers are a low cost, easily used device which enables the program to be accessed by large groups of participants. Pedometers can be purchased from our supplier Health Management Group or from your local sports equipment stores.

Participants with their own activity trackers or smart phone pedometer applications can use these devices to track their steps

and be involved in the Tournament.

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It is important to use a quality pedometer to ensure that participants do not become demotivated with inaccurate step counts. When purchasing pedometers consider:

• what model of pedometer (or activity tracker) you would like to use • the cost of the pedometers based on the number of expected participants • how the pedometers will be purchased (if participants will purchase their own

pedometers or if the organisation can subsidise the cost or provide pedometers for free for use again in the future)

• the timing of the delivery of the devices in relation to your start date • if you will purchase additional pedometers in case the devices are lost,

dropped, malfunction or if more participants want to be involved than initially expected

• how the pedometers will be effectively distributed and returned to and from participants.

2.2.1 10,000 Steps Pedometers and Merchandise We recommend purchasing Yamax pedometers due to their accuracy, reliability and validity. 10,000 Steps branded pedometers can be purchased exclusively from Health Management Group. A variety of pedometers are available with varying accuracy, features and costs. We encourage you to make the best choice to suit your needs. 10,000 Steps Coordinators are eligible for discounts on the purchase of over 100 pedometers. In addition 10,000 Steps pedometers, Health Management Group also stock 10,000 Steps merchandise which available for purchase, such as logbooks and safety straps. Contact our supplier Health Management Group to obtain a quote, place your order or to gain more information.

Health Management Group

Website: www.10000steps.net.au

Email: info@healthmg.com.au

Phone: 1800 000 180

2.3 Promotional Materials Widespread promotion is vital to the success of your Tournament. We encourage you to spread the word about your Tournament as far as possible, using as many of the organisations’ available assets as possible to effectively encourage participation. This may include promoting the Tournament at staff meetings, through emails, any internal communication networks, notice boards and flyers. A variety of promotional materials are available in the Resources section of the 10,000 Steps website for Coordinators to use. These materials serve as eye catching visual aids which encourage participants to make active choices.

The resources available to promote the 10,000 Steps program include:

• A3 posters • A5 Tournament brochures • DL individual flyers • an electronic editable poster • circular magnets

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• 25mL 10,000 Steps branded sunscreens

The A3 posters, A5 brochure, DL flyer, sunscreens and magnets are available for online order through the 10,000 Steps Project Office for Queensland organisations only (maximum of 50 per item). A sample of these resources are also posted to Queensland Coordinators following registration. You can order promotional resources online. You can obtain a personalised 10,000 Steps logo for use on internal newsletters, emails or other promotional materials during your Tournament. This may help participants to identify with your 10,000 Steps program and foster a sense of ownership. Contact the 10,000 Steps Project Office for your personalised logos (see examples below). The generic 10,000 Steps logos are available for download from the 10,000 Steps website for use on your organisations promotional materials.

10,000 Steps Personalised Logos

Figure 1 – Personalised 10,000 Steps logos

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2.4 Choosing the Tournament There are two different types of Tournaments to choose on the 10,000 Steps website: • Race Tournament

In Race Tournaments, participants virtually walk a determined journey that has a start and end destination. The goal of a Race Tournament is for each team to accumulate the required goal steps of the journey selected.

• Time Out Tournament In Time Out Tournaments, teams accumulate steps for a defined amount of time (weeks) with no official goal of an accumulated number of steps to reach.

The ideal Tournament length is 4-6 weeks.

If you have a large number of participants or are conducting a Tournament for the first time, we recommend running a short trial

before commencing a longer Tournament.

2.4.1 Race Tournaments The Race Tournaments are distance based challenges where the goal is to walk a virtual route from one location to another. In this type of Tournament teams will finish at different times and the Race Tournament will be active on the 10,000 Steps website until all teams have reached the end point of the journey. You may like to consider a proposed date where you will end the Tournament and award prizes if issues have arisen which prevent the entire journey from being completed. Race Tournaments have progress cards that become available on the website to all participants once a checkpoint has been reached (see example below). There are printable Tournament maps for each of the journeys as well as a step progress bar and ranking list on the 10,000 Steps website which help to keep track of progress. Figure 2 - Queenslander Tournament Progress Card

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The number of members in each team and level of physical activity of the participants will affect the speed at which each team

reaches the finish line.

If there are extremely active people within your group of participants, you may want to ensure they are spread out across

the teams for fair completion.

Race Tournaments

The Original Tournament Rockhampton to Gold Coast and Return Tournament goal of 1,800,000 steps (1,440 km) Estimated duration of 3 weeks (based on 10 people doing 10,000 steps per day)

Darwin to Alice Springs Darwin to Alice Springs Tournament goal of 1,980,000 steps (1,586 km) Estimated duration of 3 weeks (based on 10 people doing 10,000 steps per day)

Rabbit-Proof Fence Moore River to Jigalong Tournament goal of 2,000,000 steps (1,600 km) Estimated duration of 3 weeks (based on 10 people doing 10,000 steps per day)

Western Seaboard Perth to Broome Tournament goal of 2,900,000 steps (2,417 km) Estimated duration of 4 weeks (based on 10 people doing 10,000 steps per day)

North to South Coast Port Douglas to Hobart Tournament goal of 3,800,000 steps (3,040 km) Estimated duration of 5 weeks (based on 10 people doing 10,000 steps per day)

The Great Wall of China Jiayuguan to Laolongtou Tournament goal of 4,000,000 steps (3,200 km) Estimated duration of 6 weeks (based on 10 people doing 10,000 steps per day)

East to West Coast Byron Bay to Carnarvon Tournament goal of 5,000,000 steps (6,000 km) Estimated duration of 7 weeks (based on 10 people doing 10,000 steps per day)

Queenslander Around Queensland from Rockhampton Tournament goal of 9,331,250 steps (7,465 km) Estimated duration of 13 weeks (based on 10 people doing 10,000 steps per day)

Information on each of the Race Tournaments is also available online.

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2.4.2 Time Out Tournaments Time Out Tournaments are run for a number of weeks (which you determine) and therefore have a clear start and end date. This type of Tournament is time based where the goal is for the teams to accumulate as many steps as possible in the set time frame. While there is no specific number of steps that teams need to accomplish within this time period, you may like to encourage the teams to reach a specific step goal or you all teams might work together to reach a certain amount of steps within the time period.

Keep the number of members in the teams as even as possible to ensure that competition is fair.

The 10,000 Steps website will display a Tournament end date based on the number of weeks selected from the start date. You may like to consider giving your participants an extra two days to ensure that their steps within the Tournament time period have been entered. Communicate your deadline as to when you will be downloading the statistics to provide the final rankings and awards.

The 10,000 Steps website has a maximum of 20 members in each team and up to 50 teams within one Tournament. The maximum

number of participants within one Tournaments is 1000.

2.5 Recruiting Participants It is up to the Coordinator to determine who and the number of participants that will be invited to be involved in the Tournament. We encourage you to promote participation in the Tournament to as many people as possible. Being online, the program is widely accessible to groups who operate across locations. Communicate with potential participants to gauge how many people are interested in being involved and how many will require pedometers.

2.5.1 Example Email Templates It is important to get an indication of the expected number of participants early on in the planning process. Emails are a quick and effective way to communicate with a large audience. Example Email Templates and ideas are available in Appendix 2 which can be customised to help you recruit.

You may like to save the communications used when promoting the Tournament as they can be useful when conducting another

Tournament in the future.

2.5.2 Example Registration Forms Registration forms are an effective way of collating all of the necessary information that is needed when you set up your Tournament both online and offline (see Appendix 3). Our Tournament Team Registration Form is available in the Resources section of the 10,000 Steps website in both PDF and Excel format. Registration forms can be used electronically or in hard copy to distribute to participants and to keep track of: • team names • team captain names and email addresses

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• participant names and email addresses • number of members in each team. We encourage you to use the registration forms to keep a record of the members in each team and utilise this information to fill in the Tournament Team Database spreadsheet. Use this spreadsheet to keep a record of all of the details of the teams participating in your Tournament and update it regularly for both online and offline Tournaments. This spreadsheet is also useful for mail merges during and after the Tournament.

2.6 Role Outlines When recruiting, we suggest ensuring that the participants clearly understand what is involved in the Tournament and what their role is. Delegating responsibility to the Team Captains and participants lightens the administration load for the Coordinator and encourages the participants to be actively involved. See Appendix 4 and 5 for information that you can distribute to participants about their role in the Tournament. These guides are also available for download from the Resources section.

That the aim of the 10,000 Steps program is to enhance awareness of physical activity levels to promote behaviour change.

Participants being engaged in tracking their own physical activity promotes awareness of their behaviour.

2.6.1 Team Captain As the Coordinator, it is your responsibility to appoint the Team Captains. These individuals should be interested in the program and/or passionate about promoting health and team work. It is important to note that the same person cannot be Team Captain for multiple teams in the one Tournament on the website and they must be registered with the website before you can set up their team.

Choose your Team Captains wisely.

Team Captains have significant influence on team motivation and engagement which greatly affect the overall success of your

Tournament.

Team Captains are responsible for: • registering their teams details with the Coordinator • encouraging their team members to register with the 10,000 steps website • ensuring members are wearing their activity tracker and recording their steps • viewing team progress online and managing the team members • collating and passing on team steps if the Tournament is offline • adding steps for offline members (if required).

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2.6.2 Team Participant Anyone can participate in the Tournament. Participants who want to log their own steps during the Tournament should register with the 10,000 Steps website to access their own individual account. The participant should notify their Coordinator or Team Captain once they have registered with the site and advise the email address used. It is the responsibility of the Coordinator or Team Captain to add the participant to their team on the website using their email address. If the Tournament is being conducted online, the participants must be registered with the website using a unique email address before they can be added to their team. Using the website, any steps logged in each individuals account will automatically be included in the team total for the duration of the Tournament. Participants are able to view and monitor their individual, team and workplace progress as well as access the features available in their own online accounts. Alternatively, if some participants do not have any internet access, they can be created as virtual members on the 10,000 Steps website where they will have to pass their steps on to the Team Captain to log on their behalf. Therefore the Team Captain must be an online member and regularly logging steps and accessing the 10,000 Steps website.

We recommend encouraging participants to register with the 10,000 Steps website with their own accounts. This assists in the

delegation of responsibility and enhances the participants’ engagement in the Tournament.

Participants are responsible for: • registering with the 10,000 Steps website or with their Coordinator offline • wearing their pedometer or activity tracker and recording/logging their steps • entering their steps on the 10,000 Steps website or using offline methods • encouraging their fellow team mates to keep stepping throughout the

Tournament • communicating with their Team Captain if they have any questions.

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CHAPTER 3: IMPLEMENTING YOUR TOURNAMENT 3.1 Creating Your Tournament Once you have chosen your Tournament you can begin to set it up on the 10,000 Steps website if you plan on conducting it online. Determine the exact start date when steps will begin to be logged. Instructions on how to set a Tournament up on the 10,000 Steps website are available in the Support section. Before the start date ensure:

• the chosen Tournament goal and length is suitable for your group • teams have been formed with a team name, Team Captain and an even

number of participants • your internal database is up to date and ready to use to enter email

addresses into the website • all participants have registered with the 10,000 Steps website and provided

you with their correct email address • pedometers or activity trackers have been organised • you have determined the expected end date of your Tournament • start and finish events have been organised • prizes and awards have been considered.

3.2 Creating Your Teams Instructions and screenshots on how to create your teams are available in the Support section of the 10,000 Steps website. When creating your team’s online use your Tournament Team Database to enter team name, Team Captain and the email addresses of the participants in each team.

If you have run a Tournament previously and want to use the same teams you can copy the teams over into a new Tournament.

3.2.1 Add Team Members With your teams created, now you can add the additional team members. Keep in mind that your Team Captains also have the ability to add team members. Prior to beginning to add team members ensure that your participants are registered on the 10,000 Steps website before you or the Team Captains attempt to add them into teams. They will then be able to access the team information from their own account.

3.3 Launching Your Tournament An event at the beginning and a celebration at the end of the Tournament can have a powerful impact on the success of the initiative. These events can take many forms:

• a healthy lunch or morning tea • a group walk • a friendly game • a holiday celebration.

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3.4 Maintaining Motivation One major factor in the overall success of the Tournament is keeping motivation and enthusiasm levels high for your participants. Keep up to date with the teams’ progress by viewing the team statistics available online. Instructions on how to access the Tournament Statistics Spreadsheet are available in our Support section. Here are some tips to keep your participants involved in the Tournament:

• Weekly newsletters or emails are simple way to keep teams on track and act as reminders to encourage participants to log their steps (see our Example Email Templates in Appendix 2).

• Include helpful information on physical activity and other health behaviours in your weekly correspondence.

• Consider promoting physical activity and health events that are coming up such as Walk to Work Day, Ride to Work Day, Walktober, Movember or any other community or fundraising events that are unique to your organisation.

• Create smaller tasks that teams or individuals can complete to win a prize such as posting photos of a landmark or photos of themselves with team mates while walking.

• Provide participation incentives throughout the duration of the Tournament to encourage your participants and demonstrate your focus on participation (rather than reaching the finish line first or accumulating the highest number of steps).

• The 10,000 Steps pedometer safety strap is an excellent tool for minimising accidental breakages and to prevent your participants losing their pedometers.

• Be aware of cheating, competitiveness can sometime give rise to this behaviour especially if there are prizes involved.

Ensure that the focus of your Tournament is on accumulating the desired amount of steps in Race Tournaments and logging steps

for the whole time period in Time Out Tournaments.

3.5 10,000 Steps Mobile Application You can download the 10,000 Steps application for your Apple devices to enable the easy recording of steps. Using the application, participants can log steps and activity in minutes on the app which is then synced to the 10,000 Steps website. You can also view your step statistics, Tournament and Challenge details. The 10,000 Steps application can be downloaded for free from the Apple Store by searching “10,000 Steps”.

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CHAPTER 4: OFFLINE TOURNAMENTS While the 10,000 Steps website makes implementing and managing your 10,000 Steps program easy, it is not always a feasible approach depending on your participants. Some groups have limited internet access or restrictions that do not allow easy internet access. The 10,000 Steps website has a number of resources that can help to support you to conduct an offline Tournament if required. The information already provided in this guide is relevant for both online and offline Tournaments. However, there are some additional things you need to consider in your planning and implementation of an offline Tournament.

4.1 Planning The earlier sections in Chapter 2 relating to recruitment and still remains the same for offline Tournaments. We encourage you to use the Tournament Team Registration Form available in both PDF and Excel files to form teams. You will still need to allocate a Team Captain, a team name and ensure that there are an even number of team members. Record these details in the Tournament Team Database and use this spreadsheet to keep track of the teams. As mentioned in Chapter 2 it is important to select the type of Tournament that will suit your group. As the Race Tournaments are distance based with checkpoints, it can be additional work for the Coordinator to update the team’s steps against the Tournament distances. If you do use this option the maps can be downloaded from the website and coloured in to show progress. We encourage you to record steps for a Time Out Tournament where you can log and monitor each team’s total steps for a certain number of weeks.

4.2 Tracking During the planning phase of your offline Tournament, you need to decide how you would like the track the progress and report back to your teams. Spreadsheets are instrumental in tracking in an offline Tournament. We have example spreadsheets available online that you can use to log and automatically calculate participant and team steps. If you are creating your own offline challenge you may need to develop a spreadsheet or alternative method of tracking your Tournament suitable for your needs. Participants can log their steps using the printable A4 Step Log and provide it to the Team Captain or Coordinator to enter into the spreadsheets. You will need to regularly report back to your participants about their progress in the Tournament with information relating to how far along in Tournament their team is, and how this compares with the other teams. You may like to send out a weekly notice to Team Captains and participants to keep communication open to discuss the Tournament and troubleshoot any issues which may occur.

Providing feedback to the participants will help to maintain motivation and enthusiasm for the Tournament.

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4.3 Role Outlines

4.3.1 Coordinator Role Your Coordinator role will be a little more time intensive during the offline Tournament as you will need to regularly collate steps from all of the participating teams. Keeping the steps up to date will mean it’s not a time consuming task at the end of the Tournament.

We recommend adding the steps on a weekly basis at minimum.

4.3.2 Team Captains The Team Captain will need to ensure that they are regularly collating steps from their team mates and passing them onto the Coordinator. Please utilise the offline spreadsheets that are available on the 10,000 Steps website or alternatively use any other method which suits your participants.

4.4 Implementing your Tournament Implementing an offline Tournament is significantly different to implementing your Tournament using the 10,000 Steps website. There are some additional aspects that need to be considered when implementing an offline Tournament:

• Ensure that the Team Captains have their team members report their individual steps to them regularly.

• Ensure that your Team Captains are updating your chosen database or Excel spreadsheet with their teams’ steps regularly.

• Ensure that you update all participants and Team Captains with the Tournament progress using office noticeboards or internal methods.

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CHAPTER 5: FINISHING YOUR TOURNAMENT At the end of your Time Out Tournament period or once most of your Race Tournament teams have completed their journey you can evaluate and celebrate. We recommend considering when you will finish your Tournament, what type of awards and prizes you will use and how you will evaluate the initiative early on.

5.1 Awarding Your Teams If you conducted your Tournament online, you will be able to view the team rankings, progress steps and percentages of completion. Use this information as well as the Tournament Statistics Spreadsheet to do any additional calculations in preparation for awards and prizes. If you conducting a Tournament offline and used an Excel spreadsheet to track your steps, ensure that you have enough information in the file to evaluate your Tournament. You will most likely want to capture both individual statistics and team statistics, so ensure your database allows you to store this information. The statistics we suggest that you look at include: • first team to complete the journey (Race Tournament) • team with the highest number of steps (Time Out Tournament) • team with the highest average • individual with the highest steps • individual with the highest average • most improved team and individual (last week of steps – first week of steps) /

first week steps x 100 will give you the percentage change We strongly encourage awarding participation and encouragement prizes, as the overall goal is to encourage everyone to be more active. All teams that complete the Tournament or compete in the Tournament could go into the draw to win random prize and be awarded with a certificate. Another option is to group everyone with an average over a certain amount of steps who can go in the draw to win a prize.

This gives everyone the incentive to participate and continue participating in the future.

5.1.1 Tournament Statistics Spreadsheet As mentioned above the Tournament Statistics Spreadsheet is available for each Tournament and is automatically updated as your Tournament progresses. This spreadsheet will continue to update therefore we recommend downloading it to review the final data as close once all participants have entered their final steps. You can use the spreadsheet as a base to sort and make any additional calculations. The spreadsheet will provide you information on each team and each individual for the Tournament duration. Information available in the Tournament Statistics Spreadsheet includes:

• steps logged by each team and individual (in weeks) • overall total steps logged by each team and each individual • overall average of each team and individual.

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5.1.2 Tournament Certificate At the conclusion of your Tournament, congratulate your participants for their involvement in the Tournament and their commitment to their own health. The Participant Certificate available for download as a PowerPoint file. The Certificate should be updated with the relevant information, saved as a PDF and awarded to the participants.

5.1.3 Prizes and Awards We encourage celebrating the completion of the Tournament with an email out and/or a presentation at a meeting, morning tea, afternoon tea or lunch to give the final rankings and present any awards. Finishing the initiative with an event is instrumental in encouraging participation, displaying your commitment to wellbeing initiatives and can also assist in enhancing participation in the future. In addition to the Participant Certificate some Coordinators source other prizes for their teams or individuals. Coordinators often obtain donated prizes from local/partnering organisations or are allocated funds to purchase prizes. Some organisations purchase trophies which can be awarded to a team each year. We encourage the provision of health related prizes, some ideas include:

• activity trackers (Pedometer, Fitbit or Garmin) • voucher for equipment (shoes, outdoor clothing, devices etc.) • voucher for gym membership or massage • a team outing or special activity.

Prizes and awards and extremely valuable in providing positive reinforcement to your participants for their involvement in the

Tournament.

5.2 Evaluating the Success of the Tournament Evaluating the impact of your Tournament is an opportunity to revisit your goals set when you began planning. Taking time to reflect on the initiative provides an opportunity to:

• determine if the initial goals were achieved • if any additional outcomes were discovered • open a dialog with participants to gain feedback • identify any issues that were encountered • discuss how improvements can be integrated into future programs.

This information can also be used to report back to management or a higher body if justification for funding is required. If you would like further information in regards to evaluation of the Tournament in your Workplace, please download our Active Workplaces Guide.

5.2.1 Tournament Participant Evaluation Feedback from your participants can provide an insight into whether or not they believe the Tournament was appropriate, if they enjoyed it and if they would participate in another one. The questions are a Likert Scale where you can create averages and percentages from the answers.

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The Participation Evaluation Form can be printed and distributed as a hardcopy or can be used to develop an online survey. If you would like to create an online survey, we recommend using Google forms as it is easy to use and can be completed by participants online with the data available for download in an Excel spreadsheet.

5.2.2 Case Studies Case Studies can be completed to highlight how the 10,000 Steps resources and materials have been utilised. The Case Studies provide a great overview of the different approaches Coordinators have taken, highlight the adaptability of 10,000 Steps and assist Coordinators implementing similar programs in the future. The Case Study can also be used as a template for your own internal reporting as a means of highlighting the successes of your Tournament. Each case report follows the same format presenting the background, partners involved, objectives, implementation strategies, outcomes, future directions, lessons learnt, total project costs and timeframes. Case Studies can be completed by filling out the Case Study Template and emailing it back to us.

We love to hear your story and can use this feedback to improve our program and assist other Coordinators. The Case Studies will

be made available on the 10,000 Steps website for other Coordinators to view.

5.3 Keeping Active after the Tournament Once your 10,000 Steps Tournament has ended, it is important to encourage your participants to continue to maintain their increased level of physical activity and awareness. This may include continuing to be more active in the workplace or community by walking instead of emailing, going for a quick walk during morning tea or lunch breaks and encouraging physical activity outside of work. Encourage your participants to take part in local events and community activities such as walking groups, outdoor yoga or fitness classes and recreational areas.

The 10,000 Steps website can be used by participants to track their steps after a Tournament is completed.

Individuals can continue to access their 10,000 Steps account on a computer or mobile device even once the Tournament has ended. Participants can wear their activity tracker and log their steps with the aim of reaching their daily goal.

5.3.1 Challenges Each month a new virtual walking journey is available on the 10,000 Steps website with varying options. Members can join the monthly Challenge from their Dashboard and log their steps and activity to reach their journey goal. Challenges provide encouragement for individuals to turn their daily physical activity into a long-term habit by focusing on the accumulation of steps over days and months. Australian residents who complete their Challenge on the 10,000 Steps website go in the draw to win one of two prizes each month. Health Management Group donates a $100 voucher redeemable in their online store and Asics donate a pair of shoes.

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5.3.2 Friends and Member Stories 10,000 Steps members can connect with other friends or family registered online through their dashboard. Friends can view weekly average steps and positions on the leader board.

Members of the 10,000 Steps website can also contribute their stories which are displayed online in the Member Stories section. Sharing inspiring insights about how physical activity and the 10,000 Steps program has impacted on member’s habits and lives can encourage and inspire others.

5.3.4 Social Media Social media can have a strong impact on promoting your Tournament and keeping participants involved. Encourage your participants to talk about the Tournament on social media and share their photos of themselves, their activity trackers or where they are walking and use your own hashtags. Join us on Facebook and Twitter to connect with the 10,000 Steps community.

5.4 SUPPORT The 10,000 Steps Project staff are available by email or phone for any enquiries from Tuesday to Thursday 8:30am – 4:30pm AEST.

10,000 Steps Project Office P: (07) 4930 6751 E: 10000steps@cqu.edu.au W: www.10000steps.org.au

TOURNAMENT ACTION PLAN

Action item Information and ideas Due date My notes

Tournament Planning

Review 10,000 Steps website andTournament Resources.

Become familiar with the website and the instructional materials.

Select a tentative Tournament. Be sure to choose an appropriate length.

Choose a tentative start date. Ensure ample time for planning and promotion.

Obtain expression of interest fromparticipants.

See example email templates in Resources section

of the 10,000 Steps website.

Get quote for estimated number of10,000 Steps pedometers or sourceother devices.

Contact Health Management Group on 1800 000 180 or info@healthmg.com.au as discounts apply to orders over 100.

Arrange funding for the pedometers oractivity trackers.

Participants may also wish to use their own pedometers or activity trackers.

Organise team registrations byallocating Team Captains andmembers.

See Team Registration Forms on the 10,000 Steps

website (ensure teams are even).

Order required number of pedometersfrom Health Management Group.

Ensure pedometers will be delivered and distributed in time for Tournament.

Ensure participants are registered withthe 10,000 Steps websitewww.10000steps.org.au.

Instruct participants to sign up with the 10,000 Steps website prior to creating teams.

Create Tournament and teams on the10,000 Steps website.

Add team names, team captains and participants.

Organise appropriate prizes and/orextra promotional materials.

Additional promotional materials can be obtained from the 10,000 Steps Project Office for free by Queensland Coordinators.

Revise Tournament details includingstart date, Tournament type and teamson the website.

Confirm that these details are correct, all participants are added and that the Tournament is ready to start.

Distribute pedometers to participants.

Ensure participants know how to use pedometers correctly and are aware that they will need to be returned (if required).

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TOURNAMENT ACTION PLAN

During the Tournament

Notify participants of the start date andany action required.

Remind participants (through email or alternative means) to wear their pedometers or activity trackers, log on to the 10,000 Steps website and enter their steps.

Launch the Tournament.Use an event such as a special morning tea or lunch to launch the Tournament.

Provide updates by utilising theTournament Statistics Spreadsheetand encourage the Team Captains tomotivate their team members.

Communicate the team progress during the Tournament (this can include the duration of the challenge completed or distance covered), provide motivation and encouragement.

Initiate walking groups or provideinformation to participants regardingopportunities to be active in theworkplace and community.

Find local, free active events organised by your council or organise your own activities with your participants.

Award prizes or choose regularwinners to encourage participation andachievement.

Selecting participants who have improved their steps the most and/or award teams for team work and engagement.

Finish the Tournament.Use an event such as a special morning tea or lunch to finish the tournament and award prizes.

Communicate finished rankings toTournament participants.

Distribute certificates or prizes to finish the Tournament.

After the Tournament

Evaluate your Tournament to gainparticipant feedback and learn how theimplementation of the Tournament canbe improved.

Access Participant Evaluation Form in the Resources section of the 10,000 Steps website and consider completing a Case Study.

Promote other health initiatives andplan an annual Tournament.

Encourage staff to continue to be physical active and involved in local events.

Continue to encourage staff to weartheir activity trackers and monitor andlog steps.

Promote walking groups, active transport and the involvement in Challenges on the 10,000 Steps website.

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Appendix 2: Example Email Templates Access the PDF version: Example Email Templates

Example Expression of Interest Email Would you like to get more active? We are providing you with the opportunity to participate in a 10,000 Steps Tournament!

The program involves using a pedometer, activity tracker or smart phone pedometer app to count your steps. This helps us to become more aware of our physical activity habits.

We are planning on conducting a Tournament in our (specific group i.e. workplace/department/community group) so you will have the encouragement and support of your (team mates/colleagues/friends). The Tournament involves participating in teams to (insert goal of Tournament i.e. to walk from Brisbane to Cape York or accumulate as many steps as possible in 6 weeks). It will provide us with the opportunity to have some fun and stretch our legs!

If you are interested in participating, please contact Coordinator Name by email Coordinator Email Address or phone Coordinator Phone Number.

Example Recruitment Email Registrations are now open for our 10,000 Steps Tournament!

We will be conducting the (enter Tournament name i.e. Queenslander Tournament), it will run for approximately (enter number weeks). The Tournament begins on the (enter your start date here) so please complete the following forms to get involved. You will be in a team of (number) members.

It will be the responsibility of the Team Captain to: • Oversee their teams’ registration by communicating with the coordinator.• Add and manage team members online.• Encourage and motivate team members to be active.• Organise team walking opportunities if possible.• Ensure team members wear their pedometer or activity tracker and record

steps.• View and communicate team progress.

Participants are responsible for: • Registering with the 10,000 Steps website.• Wear pedometer or activity tracker and record steps.• Encourage and support your team mates.

*Attach Tournament Team Registration form PDF/Excel available:https://www.10000steps.org.au/resources/coordinators/spreadsheets/*

Tournament Start Email

Today we start our 10,000 Steps (Tournament Name) Tournament!

We are very proud to have (number or participants) involved. Your aim is to walk 10,000 Steps per day over (Tournament duration). (Provide information on specific Tournament chosen including duration, kilometres, stop points etc.).

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To join in sign in at www.10000steps.org.au and use the Dashboard to record your steps. Your steps will automatically be added to your team total and contribute to the team ranking. Remember the 10,000 iPhone application is available for free from the iTunes store, it can make logging steps easier.

Here are some tips to be more active: • Take a lunchtime walk.• Organise a walk before or after work or school.• Stretch at your desk.• Walk to talk to people in office instead of sending emails.• Organise a standing or walking meeting.• Walk or ride at least part of the way to or from work.• Volunteer for the coffee run.• Take the stairs.• Walk the hallway to clear your head.• Use the toilets most far from your work station.• Park further away from the entrance.• Wear comfortable shoes and clothes that make it easy to move.• Take breaks to move, event set an alarm to remind you to hop up.• Keep track of your steps, a low step count will inspire you to get moving.

Every step counts! Keep up the great work.

If you have any questions please contact: • Your Team Captain• (Challenge Coordinator name and contact details)• The 10,000 Steps Project Office 10000steps@cqu.edu.au or phone 07 4930

6751

Example Update Email Congratulations on your effort so far! (Include updated information on challenge progress and duration).

(Include extra information or tips).

Well done to all Team Captains who are working hard to keep their team members motivated.

Here are some extra ways you can boost your step count at home: • Go on a local walking trail.• Mow the lawn.• Rake leaves or do gardening.• Walk around the house while talking on the phone.• Vacuum the house.• Hang the washing out on the line one item at a time.• Wash the car.• Walk the dog.

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Think of ways you will enjoy more physical activity to reach your step goal. Remember to pick activities you enjoy and include activities you are already doing. Be creative and have fun.

Thank you for taking part in the 10,000 Steps Tournament, you are taking a step in the right direction!

For any enquiries about the 10,000 Steps Tournament, please contact:

• Your Team Captain• Challenge Coordinator name and contact details• The 10,000 Steps Project Office 10000steps@cqu.edu.au or phone 07 4930

6751

Example Completion Email Congratulations (workplace/department/group name) on the completion of our (Tournament name)! Our teams accumulated a total of (number) steps over (time period).

• Insert team rankings based on average or total, most improved, any benefitsthat you experienced etc.

• Include any information about prizes or celebrations.• Include information and links to local council health initiatives or workplace

health initiatives for staff to be involved in.• Encourage participants to continue to monitor their steps and be active

through local walking groups, active transport etc.• Any feedback to participants can be sent through to the Coordinator or

10000steps@cqu.edu.au.

Further Email Topics As the Tournament progresses you can include further information to your emails such as information regarding:

• Pedometers or activity trackers.• Tips on recording steps and extra activities.• The importance of setting a step goal.• Ways to increase steps at work and at home.• Prizes supplied by the organisation (if any).• Organised workplace activities.• Motivational quotes or resources.• Local community events which staff participate in.• Roles of participants and Team Captains.• Feature or testimonial of participants and how they are being active.• Healthy lifestyle tips relating to nutrition and sun safety.• Other health initiatives that may be occurring in the future.• Australia’s Physical Activity and Sedentary Behaviour Guidelines.

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Appendix 3: Tournament Team Registration Form Access the PDF and Excel versions: Tournament Registration Form

Team Name:

Team Captain Name:

Team Captain Email Address:

Team Member Name Team Member Email Address

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

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Appendix 4: Guide for Team Captains Access the PDF version: Guide for Team Captains Thank you for becoming a Team Captain in a 10,000 Steps Tournament. Before your Tournament Coordinator can appoint you as a Team Captain you will need sign up with the 10,000 Steps website as a participant. It is important to note that the same person cannot be Team Captain for multiple teams within the same Tournament and each participant must have a unique email address to register their own account.

How to Register 1. Go to the 10,000 Steps website www.10000steps.org.au and select Sign Up. 2. Enter your details to create your own account. Please note down your password

as you will need it to login and use your work email address if you are participating within a workplace.

3. Select that you would like to register as a participant. 4. You will be asked to verify your email address by checking your emails and clicking

on the link provided to continue to set up your account. 5. Complete the last required details needed to create your account. 6. Your account will now be created and you can access your Dashboard.

Instructions: Registering as a Participant

Accessing the Tournament Tournaments are a team challenge for workplaces, community groups, or friends to participate in together. Your Coordinator will have chosen the type of Tournament that you will be participating in as a group. This will be either a Time Out Tournament where steps are accumulated over a specific time period, or a Race Tournament with the goal of completing a virtual route with an overall team step goal.

The Tournament Coordinator will need to create your team and appoint you as a Team Captain before you can access the

Tournament.

You will receive an automatic email when you have been added as the Team Captain. Once this has occurred you will be able to access the Tournament by clicking on the Tournament card on your Dashboard if has already started. If your Tournament has not yet started, click on the View Tournaments Dashboard card where you will be able to view your Upcoming Tournaments.

Adding Team Members You may be asked by your Coordinator to add your fellow team mates. To add your team mates, you will need to know (from your Coordinator) who else will be in your team and what their email addresses are. The teams should be formed internally before being entered onto the 10,000 Steps website.

Your team members will need to be registered with the website before you can add them into the team.

Once your team mates are registered with the website you can add them to your team by entering their email address, this is the unique identifier which connects their individual account to the Tournament team. Once a team member has been added to

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the team, any steps logged within their own account during the Tournament timeframe will contribute to the total team steps.

Instructions: Adding Team Members to an Upcoming Tournament Adding Team Members to a Current Tournament

Logging Your Steps To contribute to your team steps during the Tournament you will need to log steps in your own online 10,000 Steps account. Only steps logged during the time frame of your Tournament will be included in the team total. It is your responsibility to be actively involved and regularly log steps on the 10,000 Steps website.

To log your steps for the day click on the plus sign on the Dashboard and enter the number of steps you have walked or the activity in minutes. Alternatively you can click on the Step Log button on your Dashboard which enables you to enter steps and activity in minutes for numerous days. Entering activity in minutes will add the estimated step conversion onto your daily total, increasing your step count. If you plan on entering moderate and vigorous activity during your Tournament timeframe please talk to your Coordinator to check if this can be included.

To connect your 10,000 Steps account with Fitbit, please go to your Tracker Details in your 10,000 Steps account. Once your 10,000 Steps account is linked with your Fitbit account, you can sync your Fitbit steps by clicking on the sync icon on the right side of the Dashboard. On the Dashboard you can set your own step goal, view your own step statistics, participate in monthly Challenges and connect with Friends. These features can help you to keep motivated to be physically active once your Tournament has finished.

Instructions: Logging Steps and Activity Syncing with Fitbit Recording Extra Activities

Team Captain Duties Your leadership, encouragement and enthusiasm will have a very strong influence on the success of the participants in your team during your Tournament.

As a Team Captain, you are responsible for: • adding and managing team members• encouraging team members to be active• ensuring members are wearing pedometers or activity trackers• ensuring members are regularly recording their steps on the 10,000 Steps website• viewing team progress and updating your team mates• communicating with the Coordinator and members.

Remember that every step counts towards your personal total and to your team steps. Try to increase your own step count each day by making active choices. It is important that you remember to log your own steps and lead by example. Have fun and encourage your colleagues, friends and family to be active with you!

• If you have any questions about your Tournament please contact yourTournament Coordinator.

• If you need assistance regarding the 10,000 Steps website, please view ourSupport section or contact the Project Office.

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Appendix 5: Guide for Participants Access the PDF version: Guide for Participants Thank you for getting involved in a 10,000 Steps Tournament. The 10,000 Steps Tournaments are a great opportunity to be more physically active and participate in a fun initiative with colleagues, community members or friends.

How to Register 1. Go to the 10,000 Steps website www.10000steps.org.au and select Sign Up. 2. Enter your details to create your own account, we encourage you to use an

organisational email address if you are part of a workplace group. Please note down your password as you will need it to login.

3. Select that you would like to register as a participant. 4. You will be asked to verify your email address by checking your emails and

clicking on the link provided. 5. Complete the last required details needed to create your account. 6. Your account will now be created and you can access your Dashboard. Instructions: Registering as a Participant

Accessing the Tournament Your Coordinator will have chosen the type of Tournament that you will be participating in as a group. This will be either a Time Out Tournament where steps are accumulated over a specific time period, or a Race Tournament with the goal of completing a virtual walking route and achieving an overall team step goal.

Before you can access the Tournament, your Coordinator or Team Captain will need to add you to your team.

Once you have been added to your team, you will be able to access the Tournament by clicking on the Tournament card on your Dashboard if has already started. If your Tournament has not yet started, click on the View Tournaments Dashboard card where you will be able to view your Upcoming Tournaments.

Logging Steps To contribute to your team steps during the Tournament you will need to log steps in your own online 10,000 Steps account. Only steps logged during the time frame of your Tournament will be included in the team total. It is your responsibility to be actively involved and regularly log steps on the 10,000 Steps website. To log your steps for the day click on the plus sign on the Dashboard and enter the number of steps you have walked or the activity in minutes. Alternatively you can click on the Step Log button on your Dashboard which enables you to enter steps and activity in minutes for numerous days. Entering activity in minutes will add the estimated step conversion onto your daily total, increasing your step count. If you plan on entering moderate and vigorous activity during your Tournament timeframe please talk to your Coordinator to check if this can be included. To connect your 10,000 Steps account with Fitbit, please go to your Tracker Details in your 10,000 Steps account. Once your 10,000 Steps account is linked with your Fitbit account, you can sync your Fitbit steps by clicking on the sync icon on the right side of the Dashboard.

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On the Dashboard you can set your own step goal, view your own step statistics, participate in monthly Challenges and connect with Friends. These features can help you to keep motivated to be physically active once your Tournament has finished. Instructions: Logging Steps and Activity Syncing with Fitbit Recording Extra Activities

Support • For help using the 10,000 Steps website, please view the Support section. • If you have any questions about your Tournament, please contact your Team

Captain or your Tournament Coordinator. • If you need assistance with the 10,000 Steps website please contact the Project

Office.