Improve Daily Movement

Proof required

Submit a 7-day step log showing daily step counts on seven consecutive calendar dates, plus your calculated 7-day average, plus one short paragraph identifying where movement is currently absent in your daily routine. The log must show specific numbers, not ranges or estimates.

What gets checked

• Seven different calendar dates with a specific step number per day — a log that shows seven identical numbers or round-number estimates (5000, 5000, 5000) is not credible as a genuine measurement
• The 7-day average is arithmetically correct from the seven daily numbers shown — if the numbers and average do not match, the log was not kept in real time
• The pattern paragraph names specific times of day and activities where movement is absent — 'I don't move much' does not name a pattern; 'I sit at my desk from 9am to 6pm with no walking breaks' names a pattern and creates an intervention point

Common mistakes

• Starting the baseline after changing habits — any days where you 'tried to move more' are not baseline days and should be excluded or the week restarted
• Using two different step-counting methods across the seven days — phone health apps, dedicated pedometers, and smart watches count steps differently; stick to one method across all three milestones
• Averaging without seven complete days — an average of five days is not a seven-day baseline even if it spans seven calendar days

Resources

What a verifier looks for

• Ask the submitter which tracking method they used and confirm they will use the same method throughout M2 and M3 — method changes make the before/after comparison invalid
• Check that the seven daily numbers are plausibly variable (real daily activity varies by ±20-40%) — seven identical numbers or suspiciously round numbers suggest the log was not kept in real time
• The pattern paragraph should name specific times, not general statements. Ask: 'What specific part of your day had the least movement?' If they cannot name one, the baseline observation was not genuine

Proof required

Submit a 28-day step log with daily step counts and a daily note marking whether you implemented your chosen intervention (yes/no/partial). Include one sentence describing your specific intervention. Calculate and include your 28-day average step count.

What gets checked

• The intervention is described in one specific sentence that names the activity, duration, and time of day — 'I moved more' is not an intervention; 'I walked for 10 minutes after lunch every workday at 1pm' is
• 28 calendar days of step counts with the yes/no/partial intervention note — not 28 days of only yes entries, which is implausible across a real 4-week period
• The 28-day average is arithmetically correct from the 28 daily numbers — verifiers will spot-check the arithmetic

Common mistakes

• Choosing an intervention so ambitious that it fails by Day 5 — a 10-minute walk is a better intervention than a 90-minute gym session if the problem is sedentary desk work; start with the smallest sustainable change
• Logging every day as 'yes' for the intervention without showing step count variation — if the intervention were fully implemented for 28 days, step counts should show consistent improvement over the first week; identical daily steps throughout the month do not support the log
• Switching interventions mid-month because one 'wasn't working' — one of the most common patterns is giving up an intervention that was working but produced no visible results yet; stick to one intervention across all 28 days

Resources

What a verifier looks for

• The intervention should be named in the log or the accompanying note. If the submitter cannot describe their specific intervention in one sentence, the intervention was not concrete enough to implement reliably
• Check whether the step count pattern shows any change across the 4 weeks relative to the M1 baseline. Not every day needs to exceed the baseline — but the 28-day average should trend higher than the 7-day baseline average. If not, ask the submitter what the step data shows about the intervention
• Intervention adherence should be realistically imperfect — if every single day is marked 'yes', ask the submitter about the hardest week and what happened

Proof required

Submit (1) your complete 8-week step log from M1 Day 1 to M2 Day 28 as one continuous document; (2) a before-and-after comparison showing your M1 7-day average versus your M2 28-day average using the same tracking method; (3) a written statement from a named person who observed your movement changes — coworker, housemate, or family member — describing what they noticed specifically.

What gets checked

• The 8-week log is one continuous document from M1 Day 1 through M2 Day 28 — not two separate files joined after the fact. The tracking method must match across both periods
• The before-and-after comparison shows the M1 average and M2 average clearly, with the arithmetic supporting the comparison. A decrease or no change between the two averages does not pass this milestone — a sustained improvement must be visible
• The attestation names the observer, their relationship to the submitter, and describes what they specifically noticed — 'she walked more' is hearsay; 'I noticed she started taking the stairs at work and going for walks at lunchtime' is a specific observation that could only come from someone who was there

Common mistakes

• Switching tracking methods between M1 and M2 — phone step counts and smartwatch step counts are not directly comparable; the comparison is only valid if the same method is used throughout
• Submitting a comparison that shows identical or lower M2 averages than M1 — this indicates the intervention did not produce measurable change and the milestone cannot be claimed
• Providing an attestation from someone who did not observe the actual behaviour change — an attestation from a family member who lives with you is valid; one from a friend you see rarely is not observation-based

Resources

What a verifier looks for

• The 8-week log must be one continuous document. Check that the dates form an unbroken sequence from M1 Day 1 through M2 Day 28, and that the tracking method is consistent across both halves
• The before-and-after comparison must show a clear improvement. Calculate the M1 and M2 averages from the submitted numbers yourself and confirm they match the submitter's claimed figures
• Ask the attesting person what specifically they noticed and when they first noticed it. If they cannot describe a specific behaviour or time frame, the attestation is not based on actual observation