UB’s Step Challenge Helps Western New Yorkers Get Fit and Have Fun

The University at Buffalo’s 2024 Step Challenge, running this year from April 1 to 30, offers all Western New Yorkers an opportunity to get active, feel better, and have fun. Sponsored by UB’s School of Public Health and Health Professions, the Step Challenge allows participants to track their daily step activity and see their progress.

Beyond the month of physical activity — and the chance to win some prizes — participation in the initiative can have a long-term impact, according to Michael J. LaMonte, PhD, MPH, Research Professor, Department of Epidemiology and Environmental Health, School of Public Health and Health Professions.

“Events such as the Step Challenge often serve as tangible motivation to be more deliberative in daily physical activity,” LaMonte explains. “For many folks, knowing physical activity is good for health and wanting to do more physical activity is one thing, but actually putting that desire into action is another.”

LaMonte believes events like the Step Challenge might provide the inspiration needed to be more active and health-conscious year-round.

“Goal setting is a big part of physical activity behavior change,” he says. “The Step Challenge provides a structure that incorporates both short- and longer-term goal setting that individuals can tailor to their own capabilities and time allotment.”

Whether through the Step Challenge or any time, the health impacts of walking are huge. Buffalo Research News asked LaMonte and Heather D. Bieber, MPH, MCHES, Department of Exercise and Nutrition Sciences, School of Public Health and Health Professions, to share some thoughts on how to get started and why walking for fitness is so important.

• You can start walking anytime, anywhere. “Walking is the most frequently reported single activity type among adults 18 years and older in the U.S.,” says LaMonte. “It is relatively inexpensive and can be done just about anywhere by abled body individuals.” Bieber adds that “investing in a good pair of sneakers is about the only prerequisite.”

• Bieber recommends starting with a small goal, such as walking 5 to 10 minutes a day or increasing your daily step count by 200 steps per day. “Even very small increases in physical activity levels can have a significant impact on overall health,” she says. “It’s important for people to understand that they don’t have to do a lot of vigorous exercise to experience health benefits. You don’t have to run marathons, or even run at all, if that’s not your preference.”

• LaMonte says the movements that occur with walking will positively benefit several parts of the body — not just muscles, joints, and bones. “The brain, heart and lungs, kidneys and liver; sensory system; and lots of chemical processes must work in tandem to facilitate walking movement,” he explains. “Each of these contributions could have specific impacts on health and disease including functional capacity, cognition, body weight, blood pressure and heart health, bone health, and many others.”

• Bieber says an increase in physical activity can help reduce people’s risk of developing chronic conditions like type 2 diabetes, cardiovascular disease, and stroke. “Physical activity can also benefit mental health, such as improved memory and cognitive function, reduced depression and anxiety, and better quality of sleep,” she adds.

LaMonte and Bieber encourage everyone, especially those with underlying health conditions (such as heart disease or diabetes) and individuals who have not been doing any type of physical activity, to consult with a healthcare provider before starting an exercise program. “For most people, walking is very safe and does not pose much risk,” Bieber says.

“One foot in front of the other is an old moniker that strikes a chord here,” adds LaMonte. “Walking is something one can feel pretty darned good about each and every time they do it. One foot in front of the other. Just do it!”

For registration details, prize rules, and additional details visit publichealth.buffalo.edu/home/news-events/step-challenge.html.