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Frequently asked questions

Below are some the most frequently asked question from our users, if you cannot find the answer to your question you can contact us anytime!

Walking Challenge FAQs

All walks may be tracked in for the 2023 Walking Challenge!

Walk like a penguin:

  • Feet wide
  • Knees bent
  • Arms out for balance
  • Take shorter steps
  • Wear gloves/mitts
  • Dress warm
  • Go slowly!

Visit for more tips on how to walk safely in the winter.

You may have heard this old Norwegian saying “there is no bad weather, only bad clothes”, no? Well, now you have. Getting active outside in the winter means you need to layer up! Check out this helpful page for tips on how to choose your layers for winter walking. 

If you find yourself walking in low light or the dark due to the short days in winter, make sure to be visible with reflective clothing/gear (i.e. reflective safety vest or arm/leg bands) or lights (i.e. headlamp or flashlight). Be seen. Be safe.

A brisk or vigorous walk is one in which you can talk, but not sing.

General Physical Activity FAQs

Becoming more physically active improves our overall health, builds strength, and makes us feel better.

Physical activity is an essential component of a healthy lifestyle and helps us at every age.

According to Canada’s 24h movement guidelines:

  • Moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week 
  • Muscle strengthening activities using major muscle groups at least twice a week
  • Several hours of light physical activities, including standing


Getting 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.

No more than 3 hours of recreational screen time, Breaking up long periods of sitting as often as possible.

Any time you swap sedentary time for more movement, even light physical activity like walking, there is potential for greater health benefits.

Active Commute Challenge

Only 7% of Canadian adults use active transportation to commute to work (Stats Can, 2016).

Commuting actively is a great way to build physical activity into your busy day!

Offsets air pollution from motorized vehicles, reduces CO2 emissions.

Provides health benefits in the form of improved fitness, decreased cardiovascular risk factors, and contributes positively to the management of diabetes.

For your mental health. Physical activity reduces symptoms of depression & anxiety, increases feelings of happiness, improves mood, and builds resilience. (ParticipACTION, 2021). 

Choosing active transportation reduces carbon emissions related to commuting.

Extra time now that you’re working from home and you don’t have to commute to work? Convert your transportation time into active time, walk the dog, go for a morning bike ride, or participate in a virtual yoga class.

You can track any commute that you complete actively, not just to and from work. If you would normally drive, and you choose to cycle or walk (or some other human-powered mode) you can track that as well.

If you are not part of a team, your name will be displayed to challenge participants on the individual leaderboard. If you are on a team, your name will only be displayed to your team members on your team leaderboard.

You will see the team leaderboard if you have joined a team. If you logged your commute without joining a team, you will see the individual leaderboard.

Team members appear on the team leaderboard as long as they log at least one commute. If no commutes are logged, then that individual will not show up on the team leaderboard.

The Active Commute Challenge Team will be happy to assist. Please email your issue to

Sit Less, Move More Workplace Challenge

Sedentary Behaviour refers to activities that we do while we are sitting, reclining or lying down and expending very little energy. Some examples are using a computer or tablet, watching television, playing video games, or sitting in a car.

Prolonged sitting and lounging may increase your risk for chronic diseases. In Canada, individuals spend an average of 9.6 hours of waking time sedentary. Interrupting sedentary time by taking short breaks, to stand up, stretch, or walk around, will reduce your risk for chronic diseases.

The Canadian Physical activity Guidelines for Adults recommends limiting sedentary time to 8 hours or less, which includes: no more than 3 hours of recreational screen time and breaking up long periods of sitting as often as possible

You can track all minutes during your work day in which you were not sedentary (sitting still). This may include, but is not limited to, standing, stretching, walking, wheeling, strengthening exercises, etc.

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