Pick your Peak Stair Challenge

• Get into a team of 4-6 people and pick a team name or sign up as a solo climber. (Please note you can only register as part of a team or as a solo climber, not both)
• If you are part of a team, please designate a team captain. This person will be responsible for registering the team online, collecting your steps and submitting weekly totals   
• Team captains will register on behalf of team members. If you are signing up as a solo climber, you will register yourself.
• Each individual will receive a Pick Your Peak registration package via email.

Registration is now closed.

Pick the peak you are striving to climb from the table below. (We suggest you 'pick your peak’ based on the average number of flights you think you can climb each day or based on your personal fitness goals.)

You can participate in the challenge by climbing stairs and/or participating in other exercises below and in the alternative options tab in 3b below.

Here is how flights and points are calculated with different exercises.

• 1 flight of stairs = 3 metres of elevation = 16 steps up (approximately). (Please note there was a typo in a previous tracker that was sent out that stated to track steps up and down. Please only track steps up.)
• 1 point = 1 flight of stairs climbed

Climbing stairs: 

• 5 flights of stairs (with 16 steps each) to reach your office = 5 points 
• Wreck Beach stairs have approx. 400 steps = 25 points (400/16) (approximate depending on the trail) 
• 144 stairs on an outdoor trail or park with stairs = 9 points (144 steps/16 steps) 

Stairmaster:  

• Count the number of steps you do in 1 minute and multiply it by the number of minutes you workout 

Hiking/walking with incline:

• 853 metres (Grouse Grind elevation) = 284 points (853 metres/3 metres)

Step class: 

• One 60-minute step aerobics class = 20 points 

Walking without an incline: 

• 60 steps* = 1 flight = 1 point. *Stair climbing burns on average 50% more calories than walking without incline so the step count to get a point is higher. 

Take a look at 3b below for additional activity ideas.

You can do any of these activities below instead of the activities in 3a above or in addition to them.

Walking without an incline: 

• 60 steps* = 1 flight = 1 point. *Stair climbing burns on average 50% more calories than walking without incline so the step count to get a point is higher. 

Wheelchair: 

• Track your travel distance using an odometer (can be purchased at bike shops). 
• 100 m = 125 steps = 5.2 points 
• 500 m = 624 steps = 26 points 
• 1K (1000 m) = 1250 steps = 52 points 
• Take the converted step total and divide by 60 

Cycling 

• 1km of cycling (on an incline/must be at elevation cycling) = 10 flights of stairs = 10 points 

Elliptical 

• 1 min on the elliptical at moderate resistance = 203 walking steps therefore if you do 30 mins on the elliptical, 203 x 30 = 6090 walking steps. To convert this into flights of stairs, remember 60 walking steps is 1 flights of stairs therefore, 6090÷60 = 102 flights of stairs = 102 points. 

Here is a list of additional alternative activities to stair climbing such as swimming and gardening that can work for this challenge:

• Alternative activities

Reference:  https://www.wsj.com/articles/SB1000142412788732409640457835459058157901 

• Log your daily flights of stairs on your personal daily step tracker. If you are in a team, this can be sent to your team captain every Monday morning.
• If you are part of a team, the team captain must submit weekly totals of flights climbed. Individuals who are not participating within a team will submit their own weekly totals. 
• At the end of the challenge, team captains or individuals who are not participating within a team will submit the largest total number of flights climbed for all four weeks (by the highest performing individual in your group if you are a team)

Personal Daily Step Tracker: Use this tracker to track your daily steps.

Master Tracker: Team captains or solo climbers, use this to track total steps.

Submit flights climbed totals here:

• Week 1 due by Monday, July 12, 12pm 
• Week 2 due by Monday, July 19, 12pm 
• Week 3 due by Monday, July 26, 12pm 
• Week 4 due by Monday, Aug 2, 12pm AND submit the largest total number of flights climbed for all four weeks (by the highest performing individual in your group if you are a team)

Stretch in between steps with Ergo Your Posture, or join the Move-U crew to increase your step count!

Ergo Your Posture: Attend live Ergo Your Posture sessions Wednesdays July 7, 14, 21, 28 at 10am to help with stretching and posture. Sign-up for a calendar invite.

Move U: Attend a 15 minute work-out session with the Move U Crew from UBC Recreation. Door Prizes will be handed out! To attend, click below for the Zoom link for the corresponding day you want to attend. 

• Tuesday 13th July 2pm
• Friday 16th July 10am
• Tuesday 20th July 2pm
• Friday 23 July 10am
• Tuesday 27th July 2pm
• Friday 30 July 10am

If you have any issues getting into these rooms, please email aisha.tejani@ubc.ca.

Can't attend a live stretch session? No problem! Check out these resources:

• Get Active at Home
• @UBCRec Instagram
• UBC Rec YouTube channel

Please see Step 3: calculate your steps in the drop down menu above.

Faculty and staff are welcome to sign-up as a team or as a solo climber. Please note you can only register as part of a team or as a solo climber .
 

You can use an app or gadget of your choice to track your steps. 

We encourage departments to run the challenge at a time that works for them. Download the Pick your Peak toolkit to learn more.

No. You can choose from our list of alternative options to stair climbing to find an exercise that works for you and the weather.