Step Up & Shine Stair Climb Challenge
February 1st - 28th, 2018 

Register to Take the Stairs at Work and you could WIN!

Step up to a healthier lifestyle and take the stairs! The “Step Up & Shine”challenge runs from February 1st - 28th and is open to all HHS employees, physicians and volunteers. Track the number of flights you climb over the 4-week Challenge for your chance to win great prizes!

It’s easy to participate! Simply fill out the registration and pledge form below, print off your Tracking Card, and start recording the number of flights of stairs you climb each day you are at work during the challenge. Add up your total number of flights at the end of the challenge and submit your completed Tracking Card no later than March 9th (see side panel for submission instructions).  Once your Tracking Card is received and the March 9th deadline has passed, winners will be announced and awarded their prizes by March 15th....good luck!

About the prizes...

Each participant who submits their tracking form will be eligible to win 1 of 10 prizes, including a $25 gift card to Sport Chek, a $20 HHSVA on-the-go card, a Shine Duffel Bag, and more! If you want prizes, you must submit your completed tracking form. Have fun and good luck!

After making climbing stairs a habit, you will never want to be a slave to the elevator again!

Why take the stairs?

  • Using the stairs burns twice as many calories as walking
  • Regular stair users have greater leg strength and aerobic capacity than non-climbers
  • Taking the stairs is often faster than waiting for the elevator
  • Stair climbing can increase bone density and help prevent osteoporosis
  • Stair climbing is a helpful weight loss or management activity, and can also reduce blood pressure and cholesterol
  • In one minute, a 150 pound person burns approximately 10 calories walking up stairs, and only 1.5 calories riding an elevator
  • Walking up the stairs burns almost 5 times more calories than riding an elevator!

Tips to incorporate stair climbing into your daily routine:

  • Challenge your colleagues to take part in the Step Up & Shine Challenge!
  • Start slowly: if you don't already take the stairs regularly, climb two flights per day at the beginning of the month and gradually increase the number of flights throughout the month of February.
  • If your area is located on a high floor at your work site and you are unable to climb all the way to the top, take the elevator two or three flights below your designated floor and climb the rest of the way up.

Stair climbing health and safety tips:

  • Take your time and watch your step: there are no prizes awarded for the speediest stair climber, so be safe and take your time to get to your destination.
  • Breathe: stair climbing uses large lower body muscle groups and provides a great cardiovascular challenge. Steady breathing throughout your climb will provide oxygen to your muscles and help fuel them to move on.
  • Wear proper foot wear - supportive athletic shoes are recommended

I'm up for the Challenge!

Step Up & SHINE Stair Climb Challenge 2018

Please fill out the form to register for the exciting 4-week stair climb challenge at HHS. The challenge starts February 1st and ends February 28th. Good luck and happy climbing!
  • First Name
    Last Name

Let's Step Up & Shine!


Participation Guidelines
Challenge Tracking Form
Benefits of Stair Climbing
Challenge Flyer (please share and post!)

Not sure where all the stairs are at work? 

Check out the floor maps:

Step Up & Shine for your Chance to Win!

Participation is Easy! Here's how: 

  1. Fill out the Registration & Pledge Form online at the bottom of this page You must register to be eligible to win the great prizes!
  2. Print off your Tracking card. 
  3. Track the number of flights of stairs you climb each day at work during the challenge (1 flight = 15 steps).
  4. Return to this page on or after Feb 28th to complete the online Tracking Form. Submit your completed online tracking form no later than March 9th. 
  5. Watch your email for winner announcement! Good luck!!!

Climb a Virtual Building!

Virtual Buildings # of Flights
Millennium Dome, London 21
Sydney Opera House, Australia 28
"Big Ben", England 42
Fourth Rail Bridge, Scotland 45
BT Tower, Birmingham, England 66
Blackpool Tower, England 69
Seattle Space Needle, USA 78
Willis Tower, Chicago, USA 103
Petronas Twin Towers, Malaysia    190
CN Tower, Toronto 233

Challenge yourself! To get an idea of how many flights you can realistically climb each week, record how many you climb in a day and choose a landmark you think you can achieve based on the list of virtual buildings above – be brave and choose a challenging target!