Three weeks left in Birmingham's walking challenge with Liverpool

There are three weeks left in This City Moves, the walking challenge that has pitted Birmingham against Liverpool to see which city can clock up the most steps.

The six-week challenge began on 7 September. It is not too late to sign up, and every step still counts towards the city's total.

How it works

Participants download the free Go Jauntly app and choose a daily step goal of 1,000, 3,000 or 5,000 steps, then try to stick with it for the rest of the challenge. Every step counts towards your own total and your city's total on a live leaderboard, and every day you hit your goal helps your team climb the table.

The lower goals mean that people who are less active, or who have health conditions or limited mobility, can still take part.

Blossom trees for the winner

The city with the highest total will receive ten blossom trees, and the runner-up will receive three. Individual participants can also win prizes, including a 500 pound National Trust gift card.

Walks to try

Go Jauntly has created more than 20 free, photo-led walking routes across the two cities. In Birmingham, popular places to walk include the canal towpaths through the city centre, Cannon Hill Park, Sutton Park, the Lickey Hills and the Rea Valley.

Why walking helps

Regular walking can reduce the risk of heart disease, type 2 diabetes and some cancers, and it is good for mental health. The NHS recommends that adults do at least 150 minutes of moderate activity a week, and a brisk walk counts.

Walking with others

Many community groups in Birmingham organise free group walks, including walking groups for older people and for people recovering from illness. Walking with others can make it easier to keep going and is a good way to meet people.

Autumn walking

With darker evenings coming after the clocks go back on 25 October, walkers are advised to wear something bright or reflective and to plan routes along well-lit paths.