Go the extra K for Mental Health Month
September is Winslow’s Mental Health Month, which includes World Suicide Prevention Day on September 9, and RUOK? Day on September 10.
As part of Mental Health Month, we are encouraging everyone to ‘Go The Extra K’ challenge where entrants run or walk 9000 (9K) steps per day for 30 days for the nine Australians we lose through suicide every day.
Taking 9000 steps are roughly equivalent to 7.2km, which is a good amount of walking for health benefits, with some studies suggesting it’s close to the optimal number of steps to reduce mortality risk.
Whether doing it alone or as a group challenge, start your 30-day challenge on Monday September 1, with the journey concluding on Tuesday September 30.
Did you know:
- 1 in 5 Australians will suffer a mental illness this year. Running for just 15 minutes a day reduces the risk of major depression by 26 per cent, and community connection significantly helps to improve mental health.
- A 2022 review found that physical exercise is as effective as therapy or medication in reducing symptoms of depression, anxiety, and psychological distress — particularly for mild to moderate cases. Exercise also improves overall mood, energy levels, sleep quality, and self-esteem.
- Exercise is also an effective treatment for people already living with depression or anxiety. It’s a powerful tool for managing mental health, and the good news is that even a small amount of regular exercise can make a difference.
To get involved you can sign up to to participate and fundraise for Mental Health Ltd, an Australian not-for-profit and community-based charity organisation that aims to “empower people to thrive through optimal physical and mental health”.
Download instructions on how to get involved here.
Alternatively, you can self-track your steps via the Apple Health app on iPhones or download Strava, an exercise tracking app that is also good for groups.
Use the Health app on your iPhone or iPad
- On your iPhone or iPad, open the Health app.
- If you’re on your iPhone, tap the Summary tab, then tap your profile picture. …
- Tap Health Details, then tap Edit.
- Add your information, like your date of birth and blood type.
- Tap Done.
Using Strava to Track Runs:
- Download and Install: Get the Strava app on your smartphone (iOS or Android).
- Create an Account: Sign up or log in if you already have an account.
- Allow Permissions: When prompted, allow Strava access to your phone’s GPS and motion/activity data so it can accurately track your run.
- Start a Run:
- Open the app.
- Tap the “Record” button (usually a big orange circle or plus sign).
- Select “Run” as the activity type.
- Press “Start” when you’re ready to begin your run.
- During the Run:
- Strava will use your phone’s GPS to track distance, pace, time, and route.
- You can pause or stop the run at any time.
- Finish and Save:
- After finishing, press “Stop,” then save the activity.
- You can add details like notes, photos, or tag friends.
- Analyse:
- The app shows you stats like pace, splits, elevation, and a map of your run.
- You can share your run with friends or keep it private.
Walking 9000 steps takes about 1.5 to 2 hours for the average person, but exact time depends on your individual walking speed and stride length.
A brisk pace of 100 steps per minute would take about 90 minutes, while a slower pace of 60 steps per minute would take 150 minutes or 2.5 hours.
Running 9K would take anywhere from 45 minutes to over 70 minutes to complete, depending on the runner’s speed and fitness level.
For a group tally sheet, download your Business Unit’s by clicking on the link below and put up somewhere in your workplace to encourage one another.