The Flat 14ers Club is an America On the Move (AOM) inspired program designed to encourage walking by using a pedometer to measure steps.  Families are encouraged to do the program together.  Worksites can use it to motivate employees to be more active at work.  Community groups can use it for challenges.  An individual can use it to motivate and inspire increased physical activity.  Regardless the reason, anyone can find a way to have fun and increase physical activity by using the Flat 14ers Club worksheets and organizational structure. 

Getting Started: 

Always check with your physician before starting any program that works to increase physical activity.  Wear a pedometer every day for a week and nightly record the steps taken for the day.  The average is your baseline.  In the successive weeks, try to raise that baseline by 2000 steps the first week, 2000 more the second and so on.

Tips:

•  You may find that you initially need to workout a daily calendar to set aside time to walk.  Even walking in short bouts two, three or four times a day for 10 to 15 minutes will help.
• Tell someone you are trying to increase your activity and show him or her how the pedometer works.  A friend, co-worker, or family member can be a strong support for you.
• Walking with another person or persons can also improve your chances of success.
• Set goals that are realistic and achievable.
• Keep a record of your steps.  America on the Move has a complete website devoted to recording increased physical activity and improved nutrition.  Check it out at www.americaonthemove.org.
• Turn your step record in to a central collection point at work or at another place that will recognize you for your efforts.

The Flat 14ers Club

•  In Colorado there are 54 peaks that are recognized to be over 14,000 feet above sea level. 
• Each peak is listed in a document that can be downloaded and printed out for use. 
• For teenagers and adults, the step count is based on 2000 steps per mile.  For students, age 5 to 12, a step count of 2,500 steps per mile is used. 
•  There is a log sheet for an individual or a group available online or from the group or site coordinator.  On this sheet a person can record the number of steps taken each day.  The challenge is to work until all the peaks have been completed. 
• If a peak has an 8-mile roundtrip listed, it will take 20,000 steps for a person 5 -12 years old to complete and 16,000 steps for a teen or an adult. 
• Record your steps daily (either online at the America on the Move site or on a separate step calendar) and when a selected peak is finished, you begin another one the next day. 
• Some days you will complete an entire peak and be ready to do another the next day.  Good for YOU!If you really want to be accurate with this program, take your pedometer, walk the dedicated downtown mile in Woodland Park and record exactly how many steps you take in a mile.  Use that count and adjust the worksheets accordingly.  T
• To make this even more fun, you might want to put up a Colorado state map that has all the peaks marked.  Then as you progress, put a symbol or checkmark on each you complete as you go. 
• When you have completed all of the peaks, turn your personal log (or your online log) into Teller County Public Health.  You will receive a certificate of membership to the Flat 14ers Club and a Flat 14ers Club t-shirt. 

Have fun with this program.   Remember the goals of America on the Move are to maintain a healthy weight by increasing your steps by 2,000 a day and decreasing your caloric intake by 100 calories a day.  By doing both of these things you can expect to maintain your healthy lifestyle and avoid many of the chronic disease health burdens caused by poor nutrition and an inactive lifestyle.