Pick Your Peak Stair Challenge
Returning May 15 – June 9, 2017!
What is the Pick Your Peak Stair Challenge?
The Pick Your Peak Stair Challenge is a fun and inclusive way to encourage staff & faculty at the Vancouver campus to take the stairs. Stair climbing is a great way to boost cardiovascular health, build muscle and strengthen the core. And the best part about it? It’s FREE!
All abilities are welcome to participate. See below for accessible participation options.
How to get started!
- Each team member must register by May 10
- Receive your Pick Your Peak registration package (via email)
- Select the peak you are striving to climb
- Log your daily flights of stairs on the personal Daily Step Tracker
- Log your weekly totals on the master Team Tracking Sheet (submitted at the end only)
- Climb, climb, climb!
- Submit all totals by June 13
- Have fun and a chance to win great individual and team prizes!
*Please consult with a physician before participating if you have any existing medical conditions.
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.
|Peak||Height (in metres)||Average # of flights/per day to reach this peak|
|Diamond Head||232 m||3|
|Burnaby Mountain||370 m||5|
|Stawamus Chief||700 m||9|
|Table Mountain||1085 m||14|
|Grouse Mountain||1231 m||16|
|Cypress Bowl||1432 m||18|
|Mount Olympus||1950 m||25|
|Mount St. Helens||2550 m||33|
|Mount Fuji||3776 m||48|
|Mount Kilimanjaro||5895 m||76|
|Mount Everest||8848 m||113|
1 point = 1 flight of stairs climbed
1 flight of stairs = 3 metres of elevation OR approx. 16 steps up
One 60 minute step aerobics class = 20 points
144 stairs on an outdoor trail or park with stairs = 9 points (144 steps/16 steps)
853 meters (Grouse Grind elevation) = 284 points (853 metres/3 metres)
Walking: If you are unable to climb stairs, you can count your walking steps instead.
24 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 24
- Participation prizes will be awarded each week through random draws.
- One team prize will be awarded based on highest average points per participant after four weeks.
Did you know?
- Stair climbing requires 8-9 times more energy expenditure than sitting.
- It counts as ‘vigorous’ physical activity and burns more calories per minute than jogging.
- You burn roughly 1.5 calories for every 10 steps.
- For buildings with five floors or less, it’s nearly always quicker to take the stairs.
- Studies show office workers save up to 15 minutes a day by taking the stairs.
- Stair climbing cuts carbon emissions. You could save between 0.3 & 0.6Kg of CO2/day.
- It can lead to improved cardiovascular health and stronger joints and muscles.
Start training now with this Stair Climbing Workout, beginner and advanced.
No stairs? No problem!
Check out our Stair Challenge Selfies from 2016!
Click the thumbnail to see the full picture
Check out a Flipgram slideshow from one of our past teams: https://flipagram.com/f/sL5emczYo5
- Fitting In Fitness
- Walking at UBC
- Health, Fitness & Family Discounts
- Virtual Health Fair & Online Assessments
- Staff & Faculty Sports Day
- Pick Your Peak Stair Challenge
- Travelling Health Fair
- CAMMPUS Cardiovascular Health Assessment Program
Call the Shepell Care Access Centre at 1-800-387-4765 to chat with a counsellor.