Walk A Day - SelectHealth

Transcription

LiVe Well Fitness
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INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
GETTING STARTED. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Step by step . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Sample program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADDITIONAL INFORMATION. . . . . . . . . . . . . . . . . . . . 6
TABLE OF
CONTENTS
Environmental SUPPORT Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Organizational Resources. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Incentive Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Pedometers. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Frequently Asked Questions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
PROGRAM MATERIALS. . . . . . . . . . . . . . . . . . . . . . . . . 12
Walk Through the Parks Log. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
Walk Through the Parks Information. . . . . . . . . . . . . . . . . . . . . . . . . . 16
Walk Through the Parks Flyer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Walk Through the Parks Drawing Box Cover. . . . . . . . . . . . . . . . . . 20
Kickoff Day Flyer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Drawing Box Cover. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Enrollment Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Activity Log. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Evaluation Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Educational Handouts (12 Handouts) . . . . . . . . . . . . . . . . . . . . . . . . . 26
Quizzes (12 Quizzes) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
For questions or comments, please contact:
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Health & Wellness
Phone: 801-442-6759
E-mail: health.management@selecthealth.org
© 2013 SelectHealth. All rights reserved. 2595 12/13. May be reprinted with permission.
Introduction
We’re delighted you’ve decided to implement the Walk A Day program.
This program is designed to help your employees
learn about the benefits of walking and motivate
them to take that first step toward better health
and productivity. Walking at a reasonably vigorous
pace (three or four mph) for 30 minutes five to six
times a week has many proven benefits and adds to
the quality of life. The following are benefits to a
healthier workforce:
>>Lower healthcare costs
>>Fewer work and non-work disabilities
The Walk A Day program was designed to meet
the needs of various organizations. This flexibility
allows you to meet the specific needs of your
population. This program can be as simple as a
trivia contest or as involved as setting up a
walking trail.
We hope you will use this kit to encourage lifestyle
changes and move your workforce toward higher
productivity. More importantly, we hope you
have fun!
>>Higher productivity
>>Lower employee turnover costs
>>Fewer workers’ compensation claims
>>Improved disease management
WALK A DAY PROGRAM ADVANTAGES:
>>A majority of adults can be
accessed through the work site
>>It’s convenient for employees to
participate and change their lifestyle
>>It can reach family members
through employees
>>Support from coworkers can help
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employees change health behaviors
and promote healthy lifestyles
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GETTING
STARTED
2
Step 1 >> Determine the type of program you will implement
q
Awareness/Education Campaign
The Awareness/Education Campaign is a
good first step. It is generally economical
and relatively easy to implement. This
choice involves using the trivia contest or
educational handouts as a way to reinforce
health messages to your employees. It gives
employees useful information.
q Lifestyle Campaign
The Lifestyle Campaign will help motivate
employees to improve their health and
well-being. This choice goes one step further
than the Awareness/Education Campaign,
as employees are also encouraged to track
their physical activity. The Walk A Day
walking program, trivia contest, and kick-off
campaign are a great way to promote lifestyle
changes throughout the year.
q Environmental Support Program
Environmental or cultural support may be
the most important yet the most overlooked
component of a comprehensive program.
Environmental support means developing
policies, procedures, and structures that
allow for healthy choices. This program
recognizes healthy choices as a win/
win for employees and companies. An
example of environmental support includes
healthy choices in the cafeteria. (See page
7 for Environmental Support ideas.)
Step 3 >> Plan the program
The planning process is key to a successful
program. It will help you realize what needs to be
accomplished to achieve results. One good idea is
to plan a yearly calendar that would include all of
the various components of the program.
(See page 8 for Organizational Resources.)
Step 4 >> Determine incentives
Determine if incentives will be given to participants
and how the winners will be determined. Incentives
encourage employee participation and generate
enthusiasm. They don’t have to be expensive or
provided to every participant. When choosing
incentives, consider your budget and the number
of participants you anticipate. Incentives (like a
T-shirt) could be provided to all participants who
complete the program, or one large prize (like a
weekend getaway package) could be awarded to
a randomly selected participant. (See page 11 for
Incentive Ideas.)
Step 5 >> Design your promotional plan
Promoting the event is one of the most important
steps. Without proper promotion, a well-designed
program will be unsuccessful. Start promoting
your program two to three weeks prior to the
kickoff day.
Step 2 >> Review program materials
Determine which of the following material you
will use: Trivia Contest, Educational Handouts,
Kick-off, Activity Logs. Below is an example of
materials that might be used for each type of
program. (See Program Materials beginning on
page 14 for a complete list.)
Awareness
q Trivia Contest q Educational Handout
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q Tracking Logs
Environmental
q Tracking Logs q Walking Track
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Lifestyle
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Ideas to promote your new program may include
the following activities:
>>E-mail messages
>>Posters/flyers
>>Voicemail messages
(See page 11 for flyers and drop box cover.)
Step 6 >> Prepare program materials
Customize the materials you will use for your
program. Personalize and make materials with
specific dates, times, and places appropriate for
your organization.
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Step 7 >> Implement the program
Kickoff the program with some fun activities. They
can be as simple or as detailed as your time allows.
Some ideas are listed below:
>>Offer a lecture on the benefits of walking
>>Walk a mile
>>Map a mile around your facility
>>Provide walking maps for the area
>>Promote walking clubs
Step 8 >> Evaluate the program
Evaluating the program will help determine future
activities and how effective it was at encouraging
change. Consider the following when evaluating the
program: how many people participated, satisfaction
with the program, and how many completed the
program. (See page 25 for evaluation form.)
Sample Program
Step 1 >> Determine the type of program
you will implement
Step 5 >> Design your promotional plan
>>E-mail all employees the week of the
Lifestyle Campaign
kickoff to remind them of the program
To engage individuals in physical activity, combine
education with encouragement.
>>Post flyers throughout building
prior to kickoff day
Step 6 >> Prepare program materials
Step 2 >> Review program materials
>>Make appropriate number of copies
>>Walking log
of forms and educational materials
>>Flyers
>>Place dates and times on all flyers
>>Educational Material
Step 7 >> Implement the program
>>Benefits of Walking handout
>>Kickoff program
>>Walk Through the Parks handout
>>Have drop box for employees to
Step 3 >> Plan the program
submit completed logs
>>Goal
>>At the end of the month,
>>Increase awareness about the benefits of
physical activity and increase walking and
physical activity among our employees
>>Aspects of program
conduct a prize drawing
Step 8 >> Evaluate the program
>>After the program, send survey
>>Kickoff day
to participants for feedback
>>Evaluate feedback and make appropriate
>>Education
changes where necessary
>>Walking log
>>Program for employees only
>>Organizational resources
>>Budget
>>Beginning and ending dates
Step 4 >> Determine incentives
>>A prize drawing will be conducted
at the end of the month
>>Participants completing a minimum of
minutes/miles will be entered into a prize
drawing or a Colorado River trip
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>>Participants completing a minimum of 600
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360 minutes/miles will be entered into
a prize drawing for a hiking backpack
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ADDITIONAL
INFORMATION
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Environmental Support Ideas
>> Allow time off work to attend health
seminars, brown bags, lectures, etc.
>> Provide a safe walking path to use on breaks
>>Encourage stair usage instead of the elevators
>> Encourage management to be visible in
fitness activities
>> Start a walking club
>> Sponsor sports and recreation teams
>> Offer discounts to fitness clubs
>> Offer exercise classes at your facility
>> Provide a fitness center
>> Provide bike racks
>> Publicly recognize employees
for healthy behaviors
>> Offer healthier food choices in the
cafeteria and/or vending machines
>> Serve healthy food in meetings
>> Map a one mile walk around your facility
>> Offer maps that show walking routes on or
>> Have a “no smoking” policy
>> Have pedometers available for
employees to purchase
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near your facility
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Organizational Resources
Complete the checklist to assess your organizations resources and capabilities.
This will help you to determine how resources may benefit or limit the scope of
your walking program.
SPACE FACILITIES
qVoicemail
qInter/Intranet
q Bulletin Boards:
• Number
SCHEDULE
q Shifts employees work?
q Rotating schedules?
q Special promotion during the year?
• Locations
• Space dedicated to promoting
walking program
(e.g. employee, party, luncheon)
• Banners or other signage to be displayed
q Fitness center at facility
q Discounts to fitness centers
q Walking path (indoors or outdoors)
q Cafeteria/break rooms
qStairs/elevators
PERSONNEL
q Who might be a champion for the
walking program?
q Who are the key leaders to help promote
the program?
q What advisory groups exist that might have
an interest in the walking program?
COMMUNICATIONS
q Who are the decision makers?
q Who can lead teams or committees?
q Who can serve on the committee?
qPrinting
q Employee newsletter – How often is it
distributed?
q E-mail – Does everyone have access?
q Corporate-wide meetings – How often? How
CORPORATE CULTURE
many people attend each?
q
q
q
q
q
q
q
q
How healthy is your corporate culture?
What is the average age?
Do employees communicate openly?
Do leaders support diversity of opinion?
Do employees have fun and get along?
Do employees have flexible work schedules?
Do employees work together as a team?
Is work, personal, and family time in
balance?
q Do employers consider employees as their
most valuable asset?
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SPACE FACILITIES
>>Hold a prize drawing (i.e., for those
that participate in the trivia contest, attend
the seminar, meet their
goals, etc.)
>>Tier prized based on the amount of steps:
• Gold: 10,000 + steps
• Silver: 6,000 + steps
• Bronze: 3,000 + steps
>>Serve healthy Snack
>> T-shirts
>> Water bottles
>>Exercise clothing, shoes, or watches
>> Exercise equipment/sports or
recreation equipment
>> Certificate or recognition in staff meeting or
newsletter
>> An award for the team with the
highest participation
>> Movie tickets
>> Magazine subscriptions
>> Books or cookbooks
>> Trips
>> Cash
>> Extra time off
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>> Gift certificates
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Pedometers
HOW MUCH WALKING IS GOOD?
The latest research information indicates that 10,000 steps a day meets the guidelines set by the American
College of Sports Medicine and the Center for Disease Control and Prevention for physical activity. Most people
walk approximately 3,000 to 5,000 steps a day. Attaining the 10,000 steps goal does not require drastic lifestyle
changes, just a little time and effort. Although it is true that you can achieve health benefits such as improved
cardiorespiratory fitness, blood pressure, and cholesterol with 10,000 steps of activity a day, that amount will not
be sufficient to lose weight (fat) and maintain weight (fat) loss.
The amount of physical activity required for weight loss is about 2,000 to 2,800 kilocalories per week.
That’s 12,000 to 18,000 steps a day. For weight loss benefits, an uninterrupted walk each day of 4,000 to 6,000
steps is recommended.
Wearing a pedometer and recording your daily steps and distance is a great motivating and incentive tool to stay
active. There are many brands and models from which to choose.
HOW DOES A PEDOMETER WORK?
It uses a magnetic pendulum to track how many steps you take as you walk or run. It only works when it is
attached to your waist. The pendulum is designed so that it swings past a magnetic field with each step
you take.
You can wear a pedometer all day
and record total steps, or you can
wear it just when you go out for
a walking workout.
There are other pedometers that
have features such as calorie estimates,
clocks, timers, stopwatches,
speed estimators, seven-day memory,
and pulse rate readers.
HOW MUCH DO THEY COST?
Pedometers range from $7 to $30,
depending on their features.
Search online for the best
prices and features.
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Frequently Asked Questions
WHY WALKING?
the program will help me accomplish my objectives?
Walking is simple; we already know how to do it. It
is also cheap — all you need is a good pair of shoes
and a safe place to walk. Walking is much easier on
your knees than running. According to a study in the
November 14, 2005 issue of The Archives of Internal
Medicine, walking at a brisk pace for 30 minutes five
to six days a week has many proven benefits and
adds quality to life.
WHY WALK A DAY?
It is a structured program that encourages your
employees to become active. It is easy to implement
and offers a variety of options. Walk A Day is a
program you can add to and use each year.
HOW DO I GET STARTED?
Start with the materials provided in this kit. The
information will be helpful as you implement
your program.
DO YOU NEED MANAGEMENT SUPPORT?
Someone needs to be in charge of the planning,
promoting, implementing, and evaluating. Some
people find it helpful to have a committee of no more
than ten people. This can be very beneficial if you have
more than one location. Running the program can be
done successfully with a limited amount of time.
WHAT ARE MY GOALS FOR
THE PROGRAM?
It is important to set realistic goals that encourage a
strong effort at all levels. Ask yourself a few questions:
What are my objectives for the program? What do I
want my employees to accomplish? How much time do
I have to dedicate to this program? Which aspects of
A successful walking program can be run on a small
budget. It is important to know how much you have
to spend in order to decide what you will do. If you
don’t have a big budget, take advantage of as many free
resources as you can. It is important to know that a
portion of your budget may be used for printing costs.
WHY WALK A DAY TRIVIA CONTEST?
This is a way to get the information out to your
employees on a continuous basis. It will keep them
thinking about their goals and encourage them to
begin walking or continue walking.
WHY ARE EVALUATIONS IMPORTANT?
Evaluating the program will help determine future
activities and how effective it was at encouraging change.
Consider the following when evaluating the program:
how many people participated, satisfaction with the
program, and how many completed the program.
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WHO WILL RUN THE PROGRAM?
HOW MUCH MONEY WILL IT TAKE TO
RUN THE PROGRAM?
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Generally, if management doesn’t support a program,
employees won’t get involved either. Getting
management approval for a worksite culture that
supports wellness and healthy lifestyles is a win/
win situation for both the employees and employer.
Keep management updated on the program and its
accomplishments. This will help pave the way for future
health promotion events.
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WALKaDAY
PROGRAM
MATERIALS
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LiVe Well Fitness
Walk Through the
Park Log
Name
Phone
Record the date, the type of
physical activity you participated
in, and the number of minutes
you completed each day.
Department/Facility
E-mail Address
Start Date:
End Date:
Walking Log - miles/minutes
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TOTAL
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2
3
4
5
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LiVe Well Fitness
Park Information
and Hiking Trails
GOLDEN SPIKE NATIONAL HISTORIC SITE
Hiking
Park Information
Lakeside Trail
Easy. 3 miles. Begin at Bridger Bay campground.This trail is
along the beach at the northwestern tip of the island.
Visitor Center hours are 9:00 a.m. to 5:00 p.m. Open-year
round. Entrance fee is $5 per vehicle. During the summer
months, it is $7 per vehicle. It’s closed on Thanksgiving,
Christmas, and New Year’s day. For information,
call 435-471-2209.
Hiking
Big Fill Walk
Easy. 1.5 miles. This trail follows the railroad grades to one
of the most impressive structures in the park. Tour guides are
available at the Visitor Center.
White Rock Bay
Easy to moderate. 9.2 miles. This trail makes a loop
and lets you get close to the animals on the island.
Buffalo Point Trail
Easy. Half mile hike ascending 300 feet with a 360˚ view of
the northern point of the island.
MOUNT TIMPANOGOS CAVE
NATIONAL MONUMENT
Steam Locomotives
Park Information
This is not a hike. There are working replicas of steam engines
that operate May 1 to Columbus Day.
Visitor Center hours are 7:00 a.m. to 5:30 p.m. The caves
are open for tours from mid-May until mid-October.
American Fork Canyon entrance fee is $6 per vehicle.
Cave tour fees range from $4 to $8 depending on age,
seniors half off with pass. For tickets and tour information,
call 801-756-5238.
\
ANTELOPE ISLAND STATE PARK
Park Information
Visitor Center hours are 9:00 a.m. to 5:00 p.m.
It’s open year-round. Entrance fee is $9 per vehicle, $6
for seniors age 62 and over, $3 for walk-ins and cyclists.
Camping is available for $13 a night. For information,
call 801-322-3770 or 801-733-2941.
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LiVe Well Fitness
Park Information
and Hiking Trails
Hiking
Trail to the Caves
Strenuous. 3.5 miles and will take about three hours. You will
climb 1,065 feet in 1.5 miles on a zigzag trail from the bottom
of American Fork Canyon to the caves.
Touring the Caves
Easy. The whole trip is half a mile and lasts about an hour.
Cave tours are guided by a park ranger. You begin in Hansen’s
cave and continue through Timpanogos. Bring a jacket.
Red Rock Trail
Moderate. 2 miles. Starts at Split Mountain Campground
and passes through open country to steep hills. Information
available at the Quarry Visitor Center.
Jones Hole Trail
Easy. 8 miles round trip. Starts at the Jones Hole Fish
Hatchery. Hike along the banks of the Green River, walk
through a deep canyon trail, and see prehistoric pictographs.
CAPITOL REEF NATIONAL PARK
Park Information
Visitor Center summer hours, 8:00 a.m. to 6:00 p.m., winter
hours 8:00 a.m. to 4:30 p.m. Entrance fee of $5 only for scenic
drive. Open year round, closed Christmas, Thanksgiving and
New Year's Day. For more information, call 435-425-3791.
Hiking
Burro Wash
Easy. 4 miles. Canyon consists of bedrock that has been
sculpted by floodwaters.
Grand Wash Trail
Easy. 2.25 miles. Walk along the narrow wash bottom with
sheer canyon walls rising on both sides.
Hickman Bridge
Moderate. 1 mile. Self-guiding nature trail that leads under
Hickman Natural Bridge.
DINOSAUR NATIONAL MONUMENT
Park Information
Quarry Visitor Center is open daily, 9:00 a.m. - 5:00 p.m.
Closed on Thanksgiving, Christmas and New Years Day.
Phone number: 435-781-7700.
Hiking
Desert Voices Nature Trail
Moderate. 1.5 miles. Close to the Dinosaur Quarry, trail
has signs for kids, by kids.
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LiVe Well Fitness
Park Information
and Hiking Trails
ZIONS NATIONAL PARK
Park Information
Two Visitors Centers are open year-round.
Hours vary. Visitors are encouraged to stop
and learn about the park. Entrance fees are
$25 per vehicle or $12 per person. Camping
price varies per night. For information,
call 435-772-7700.
Hiking
Weeping Rock
Easy. Half mile. Begins at the Weeping
Rock parking lot. In the spring and
summer, there are hanging gardens of
wildflowers along the walls.
Canyon Overlook
Easy. 1 mile. Begins at the Zion-Mt.
Carmel Highway just east of the long
tunnel. Ends at a spectacular view of lower
Zion Canyon.
Emerald Pools
Easy to moderately strenuous. 1.2 miles.
Begins opposite the Zion Lodge.
Lower route ends at lower pool and
three waterfalls.
Riverside Walk
Easy. 2 miles. Begins at the Temple of
Sinawava and follows Middle Fork of Taylor
Creek past two old homestead cabins.
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LiVe Well Fitness
Park Information
and Hiking Trails
CARIBOU-TARGHEE
NATIONAL FOREST
Hiking
Aldous-Hancock Lakes
Moderately difficult. 3.5 miles long. Begins at Ching Creek
Road. Heavily used.
Park Information
The name came from a gold miner whose nickname was
“Caribou Jack.” According to local lore, Caribou Jack spent
his time searching for gold in Idaho’s hills. In 1870, he and
two other men struck gold near what is now called Caribou
Mountain. This resulted in a gold rush that lasted 20 years.
The National Forest was created in 1907. It covers more than
one million acres in southeast Idaho, Utah, and Wyoming.
Rock Canyon
Easy. 8.6 miles. Access to trail is at Highway 33.
Webber Creek to Divide Creek
Easy. 15 miles. Access from Webber Creek Campground.
This is an excellent trail with heavy usage.
Visitors Center 208-523-3278, hours 8:30 a.m. to 5:00
p.m. Camping prices vary.
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LiVe Well Fitness
Walk Through the Parks
Caribou–Targhee
✘ National Forest
✘
✘
Walk through the Parks from Caribou-Targhee National
Forest (Idaho) to Zion National Park (St. George).
IDAHO
U TA H
(Idaho)
Here’s how it works:
Each minute of exercise equals one mile walked. (For
example: 20 minutes of exercise = 20 miles completed on
your “walk.”) There are 100 miles between each park. That
equates to 120 minutes of exercise per week.
Golden Spike
National
Historic Site
(Ogden)
Antelope Island
State Park
(Salt Lake City)
✘
✘
Timpanogos Cave
National Monument
(American Fork)
Dinosaur
National
Monument
(Vernal)
Directions
1. Track your exercise on
your Travel log from
October 20 to Dec 1.
Fill out the activity and
minutes exercised.
2. At the end of each week,
add up your total minutes.
3. Convert your minutes
to steps (one minute
= one mile).
✘
Capitol Reef
National Park
(Torrey)
Legend
✘
Zion National Park
(Springdale)
1 minute = 1 mile
100 miles between
each park
4. Complete 600 miles.
5. Send your completed
form to Health-Balance
by November 3, 2006,
to be entered into a
prize drawing for a
$100 REITM gift card.
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LiVe Well Fitness
Walk Through the Parks
Caribou–Targhee •
National Forest
(Idaho)
Golden Spike •
State Park
(Ogden)
Antelope Island •
State Park
(Salt Lake City)
Dinosaur •
National Park
(Vernal)
Timpanogos Cave •
National Monument
(American Fork)
Capitol Reef •
National Park
(Torrey)
Zions National Park •
(Springdale)
Steps
1.
2.
3.
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LiVe Well Fitness
KICKOFF
DAY
Date:
Time:
Place:
WALK aDAY
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LiVe Well Fitness
Drawing Box
Submit forms by:
WALK aDAY
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LiVe Well Fitness
Enrollment Form
Enrolling is quick and easy!
Name
Address
Department/Facility
Work Phone
E-mail Address
1. Which of the following best describes your general health?
q Excellent
q Very Good
q Good
q Fair
q Poor
2. How many days per week are you currently exercising or walking?
q 0
q 1
q 2
q 3
q 5+
3. How many minutes of activity do you expect to complete, on average, on any day?
q 10
q 20
q 30
q 40
q 50+
4. How many days per week do you expect to engage in physical activity?
q 1
q 2
q 3
q 4
q 5
q Daily
5. Check with your doctor first if you have a history of one or more of the following:
• You have a heart problem
• You have felt chest pain while resting or during activity
• You have felt dizzy or passed out during physical activity
• You have a bone or joint problem
• You take medication for blood pressure, diabetes, or any other health problem that activity
might affect
• You are over age 40 and have been inactive for a while
GOAL: I set a goal of
minutes of physical activity for
weeks.
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LiVe Well Fitness
Activity/Walking Log
Name
Phone
Record the date, the type of
physical activity you participated
in, and the number of minutes
you completed each day.
Department/Facility
E-mail Address
Start Date:
End Date:
Activity/Walking Log - miles/minutes
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TOTAL
1
2
3
4
5
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LiVe Well Fitness
Evaluation Form
1. How many days per week were you exercising/walking before you started this program?
q 1
q 2
q 3
q 4
q 5
q Daily
2. How many days per week are you currently exercising/walking?
q 1
q 2
q 3
q 4
q 5
q Daily
3. Do you feel you will be more consistent with your exercising/walking as a result of your participation in
this walking program?
q Yes
q No
q Not Sure
4. Did tracking your activity on the log sheet help you be more consistent with your exercise/
walking program?
q Yes
q No
Why?
5. What did you like most about the program?
6. What did you like least?
7. If you could change one thing about the walking program to make it better, what would you change?
8. If the program were offered again next year with new challenges, would you participate?
q Yes
q No
Why or why not?
q Not Sure
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Getting Started
Walking Basics
Walking is one of the most popular activities in the U.S. Whatever your age, it’s a safe,
inexpensive, enjoyable way to stay fit and improve your overall health and quality of life.
It’s a no-excuses workout because you don’t need equipment or a gym..
Why should I walk?
>> Helps you lose or maintain weight
>>Provides a great aerobic workout
>>Improves your body’s ability to use oxygen
>>Strengthens your heart and prevents coronary
heart disease and high blood pressure
>>Prevents diabetes
C — contract your tummy
E — eyes straight ahead
S — shoulders back, down, and relaxed
When should I walk?
Establish a regular routine by walking at the same time
each day. Plan ahead and choose the time that works best
for you.
How often should I walk?
It is optional to walk is to accumulate at least 30 minutes
most or all days of the week. Accumulate is the key word.
This means you can break your walks into three tenminute sessions. As you improve, increase the length for
longer periods. After 12 weeks, aim for a minimum of a
45 minute walk. See how far you’re walking by measuring
your route with your car’s odometer or a pedometer.
>>Increases energy
>>Allows you to escape stress
>>Prevents arthritis and osteoporosis
>>Aids in the treatment of depression
>>Helps you sleep better
How should I walk?
You know how to walk, but do you know the
proper technique?
>>Stand up straight.
>>Keep your chin parallel to the ground,
and move with a sense of purpose.
>>Keep your shoulders relaxed and slightly back.
>>Swing your arms freely. When you want to pick
up the pace, bend your elbows to an 85 degree
angle and keep them close to your body.
>>Never let your hands rise above midchest level or fall past your hips.
Think RACES for proper technique:
R — roll to the ball of your foot
A — arms swinging with purpose
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Target heart rate range
(60 to 80% of maximum)
AGE
TARGET RANGE
10-SECOND
COUNT
20 to 24
120 to 150
20 to 25
25 to 29
117 to 146
19 to 24
30 to 34
114 to 142
19 to 23
35 to 39
111 to 138
18 to 23
40 to 44
108 to 135
18 to 22
45 to 49
105 to 131
17 to 22
50 to 54
102 to 127
17 to 21
55 to 59
99 to 123
16 to 20
60 to 64
96 to 120
16 to 20
How fast should I walk?
Start slowly. Think of a scale from zero to ten, with zero
being very relaxed and ten being your maximum output.
Strive to exert yourself at a level six. You should stay at a
pace where singing is difficult but talking is possible. You
should notice your breathing still be able to carry on a
conversation. A brisk pace will bring your heart rate up
to your rate range. (See the table on page 29). Count how
many steps you take—if you are taking 30 to 40 steps in
20 seconds, you’re getting health
Target Heart Rate (THR)
Make your walking program count by reaching your THR
range for 30 minutes five to six times per week.
How should I warm up and cool down?
65+
93 to 116
15 to 19
* Take your pulse twice during your walk by gently
pressing your index and middle fingers on the inside
of your wrist or neck. Count the beats for ten seconds
and multiply by six.
What about safety?
If you are unfit, older, or have a chronic disease, it is
generally a greater health risk for you to remain inactive.
However, it is recommended that anyone over age 40 who
has been inactive, or has any chronic disease, see a doctor
before starting an exercise program.
Begin and end each walking workout with stretches to
prepare your muscles, joints, and heart. You’ll reduce
muscle soreness and prevent straining. Do two sets of
these basic stretches. Do not rock or bounce. Hold each
position for ten to 20 seconds. Stop when you feel the
stretch but before it hurts. Spend five to ten minutes for
each warmup and cooldown.
>> Calf/Achilles Tendon: Stand two to three feet from
a wall. Use your hands for balance, lean forward,
placing one foot in front of other. Attempt to keep
your heels flat on the ground while your front leg is
slightly bent and back leg is straight. Change legs
and repeat.
>> Standing quadriceps: Face the wall. Use one hand
for balance. Stand on right leg. Grasp your left
foot/ankle with your left hand. Pull gently upward
until you feel a tugging in your left thigh. Change
legs and repeat.
Where should I walk?
>> Hamstring: Find a bench or chair and put one foot
on it so your leg is straight. Lean forward slightly
until you feel tightness in the back of that thigh.
Keep the knee slightly bent and foot flexed. Hold for
eight seconds. Change legs
and repeat.
Make walking a year-round activity by selecting several
sites you enjoy. Try parks, school tracks, local streets with
little traffic, shopping malls, health clubs, community
centers, and even a treadmill in your own basement.
>> Neck: Bring your left ear to your left shoulder
until you feel a pull. Hold for ten seconds.
Bring your head back to center and then do
the right side. Don’t turn or twist your head.
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WARNING SIGNS
Stop walking and seek immediate
medical care if you experience any
of the following:
• Uncomfortable pressure
• Fullness
• Squeezing or chest pain Radiating
pain in the neck
or arms
• Dizziness
• Nausea
• Difficulty breathing
Walking Checklist
Wear proper clothes and shoes.
Find an enjoyable walking site.
Pick your favorite time of day.
Warm up/stretch/cool down five to
ten minutes before and after walking.
Walk at a comfortable yet brisk pace.
Reach your target heart range.
Drink plenty of fluids.
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Walking Guidelines
Walking is a low-risk activity
Walk for your heart
Walking is easy, inexpensive, practical, low-risk and fun
activity. It’s also America’s most popular physical activity,
with 17 million frequent participants.
Your heart is a muscle. Anything you can do to make the
blood flow faster through your heart helps to keep it in
shape. Some researchers suggest that a walk consisting
of 4,000 to 6,000 uninterrupted steps a day will help
strengthen the heart even more.
Walk 10,000 steps a day
The latest research information indicates “10,000 steps
a day” meets the guidelines set by the American College
of Sports Medicine and the Center for Disease Control
for physical activity. Most individuals walk somewhere
between 3,000 to 5,000 steps a day. To maintain your
health, you should walk at least 6,000 steps a day.
However, a goal of 10,000 steps a day would benefit your
health the most. Attaining this goal does not require
drastic lifestyle changes.
Walk and enjoy it!
Find an activity that you enjoy, and would look forward to
doing for years to come.
Walk to lose weight
You can achieve health benefits, such as improved blood
pressure and lower cholesterol with 10,000 steps of activity
per day. However, will not likely not be enough to lose
weight (fat) and maintain weight (fat) loss. The amount of
physical activity required to lose weight is 2,000 to 2,800
kilocalories per week. That is approximately 12,000 to
18,000 steps a day. This does not mean you need to start
with 12,000 steps a day—the key is to accumulate. Know
your baseline and work toward a reasonable goal.
Walk for your heart
Your heart is a muscle. Anything you can do to make the
blood flow faster through your heart helps to keep it in
shape. Some researchers suggest that a walk consisting
of 4,000 to 6,000 uninterrupted steps a day will help
strengthen the heart even more.
Walk and enjoy it!
Find an activity that you enjoy and that will not disrupt
your life too much. It must be something you are able to
do almost daily for the rest of your life.
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Make Walking a Habit
Set goals for success
>> Mow the grass or walk the dog.
>> When shopping, walk around the entire
mall a few times.
>>Realistic: Make your goal challenging
but realistically achievable. Don’t
set your sights too low, but also
don’t set yourself up for failure.
>> Avoid "drive-thrus." Park your car and walk in.
>> Don’t use the closest bathroom. Find one that
requires you to walk a bit.
>>Measurable: State your goal in a way
>> Walk while waiting for a child to
take lessons.
that can be measured. How many miles
a week? How many pounds or inches
to lose? How many days a week?
>>Date: Set goal dates to attain the goal
>> When watching TV, sit up instead of lying
down. Better yet, walk on the treadmill during
commercials.
>>Write it down: Make your goal concrete
>> Set a timer to remind yourself to get up and
stretch or walk around the house.
and intermediate goals along the way.
so you can review it, but realize you
can step it up to the next level.
Implement your plan
>>Track your progress: Keep your goal
in sight and see what steps you are
making toward attaining it.
>>Celebrate success: Celebrate when you
reach new milestones. When you achieve
your overall goals, reward yourself.
Set realistic goals
For weight loss, do not set a goal of losing more than one
to two pounds a week or five to ten pounds a month,
and plan for plateaus along the way. Slowly increase your
workout 10 to 15 percent a week in order to prevent
injury and allow muscles to repair and rebuild.
Make plans
Fitting in short walks whenever possible will benefit your
overall fitness goals.
>> Use part of your lunch hour to walk around
the block.
>> Get off the elevator a floor or two below your
destination and walk up a few flights of stairs.
>> Walk the last few blocks instead of riding the
bus all the way to work.
>> Accumulate 30 minutes of activity most or all
days of the week. Research shows you'll still
reap benefits from breaking it up in to three,
ten-minute walking sessions.
>> Start slowly. Gradually work your way to more
strenuous activities.
Find the time
Choose the time of day that best suites your schedule
and lifestyle.
>>Are you a morning person? Try walking
first thing in the morning. You’ll feel
refreshed and invigorated, and you won’t
procrastinate or get too busy and just
skip it as you might later in the day.
>>is your morning already too hectic?
Incorporate your walking workout
into your workday by walking at
breaks, lunch, or right after work.
>>Do you prefer evenings? Try walking in the
afternoon or evening to clear your mind
after a hard day at work or at home.
>> If you drive to work, park farther away.
>> Instead of sitting and talking with a friend, go
for a walk while you talk.
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MAKE WALKING FUN
MAKE WALKING A LIFETIME HABIT
• Listen to music. Music makes you daydream,
which makes time pass quickly. It prolongs your
endurance and your tolerance for repetitive
physical activity.
>> Walk daily in order to build your new healthy
habit, even if some days you only take a short
walk.
• Pick an activity you enjoy. Don’t walk around
an indoor track if you prefer the great outdoors.
Don’t walk outdoors in the winter if you hate
the cold. Participate in a group activity if you
prefer company.
>> Keep yourself on a schedule so the habit will
stick.
>> Plan ahead and make adjustments for
busy days.
• Walk with a friend. You’ll chat the time away
and encourage each other to keep going. One
of the best motivators to get out the door is to
have someone waiting for you.
Don’t limit yourself to humans—dogs are some
of the best and most motivating partners.
• Add variety to your exercise routine. Cross
training breaks up boredom and helps spread
the benefits.
YOUR GOAL:
It’s a good idea to write your goal on your calendar. Be specific and check on it weekly.
(Example: Exercise three days a week, walk 30 minutes a day.)
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Oh, Those
Aching Feet!
Ask any walker—blisters are painful. Good news! There are ways to toughen your feet
and to prevent most blisters. Here’s the low-down on blisters and how to prevent them:
4.Cover areas already raw or very prone to blister with
CAUSES OF BLISTERS
Shoes
Everybody has different shapes and sizes of feet. No one
shoe will be right for everyone. Getting the right size and
shape of shoe can help prevent blisters, while taking new
shoes out for a long walk can cause them. Any shoe may
give you a blister in its first few wearings, because your
foot has not grown accustomed to it. Take slow, short
walks with a new pair of shoes, even if they are the same
brand and model as your old, comfy shoes. Build up your
mileage and speed.
a
bandage or moleskin.
5. Stop whenever you feel a hot spot developing and
cover the area with moleskin or sport tape.
6.Change wet socks and put on a dry pair
when possible.
TIP:
Your walking shoes should be a size to a size and half larger
than your dress shoes.
HOW TO TREAT A BLISTER
Cramped toe box
Blisters often result when your toes rub against the sides or
end of your shoes. This can even lead to blackened toenails
or losing your toenails. Your walking shoes should have a
finger’s width of length between the end of your toes and
the end of your shoes to allow your feet to expand while
walking. Select shoes of the proper width for your foot so
your toes have enough room. If the seams/edge of the
insole rub against your foot, you may need to change
the style of your shoe or insole. Generally, lubricating or
covering the area that is getting rubbed will solve
this problem.
HOW TO PREVENT BLISTERS
1. Buy shoes with adequate room in the toe box and a
good fit in the heel.
2. Wear wicking socks made of polypropylene.
3. Coat areas of your foot prone to blister with a blister/
chafing prevention agent such as petroleum jelly.
Treat water blisters on your foot and drain them to
prevent infection. Here’s how:
1. Swab the blister area with rubbing alcohol and let
it air-dry.
2. Sterilize a needle for one second in a flame
(see safety tips).
3. Puncture the edge of the blister near the skin.
4. Apply gentle pressure to squeeze out fluid.
5. Do not remove or rub off the top of the blister.
6. Apply antibiotic ointment but avoid alcohol
or iodine.
7. Cover with sterile gauze or a bandage.
8. Discard the needle into sturdy plastic or
metal container.
9. Change the gauze or bandage daily.
10.If pus or redness develops, seek medical attention.
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SAFETY TIPS:
choose flexible shoes with a low heel to produce
the rolling motion needed for fitness walking.
1. Hold the needle with tweezers or with a glove or
potholder on your hand.
2. Sterile blister prickers are a good tool. Small blisters
do not need to be drained. Just protect them and they
will shrink and disappear.
• Choose a good walking surface. Avoid concrete.
If you walk on a road with an obvious bend, try
walking out and back on the same side of the road
to avoid putting too much stress on one leg.
DO YOUR SHINS ACHE?
• If you have shin pain, you may need to take a
day or two off to rest and start back more slowly.
Remember RICE: Rest, Ice, Compression, and
Elevation. Ibuprofen can also help.
You are not alone
Aching shins are a very common complaint for new
walkers. This can also be a problem for walkers
increasing their speed or distance. Shin pain (generally
referred to as shin splints) is caused from too much
stress on weak shin muscles.
• If you are doing all of the above and your shin pain
does not get better, see your doctor.
Symptoms
Shin splint symptoms include throbbing, tenderness,
and aching from below the knee to the ankle. The pain
is normally worse early in the morning, hurts at the
beginning of your walk, and can gradually get better as
your walk progresses.
KEEP
GOING!
Prevention and treatment
Warm up by walking at a slow pace at the beginning
of each walk. Then perform ankle circles (rotate ankle
ten times in one direction, then ten times in opposite
direction) and toe points (point toes, then flex foot ten
times on each foot) to loosen up your muscles. Do the
ankle circles and toe points several times each day. You
can also write the alphabet in the air with your toes to
warm up.
• Stretch your calves, shins, and Achilles tendon
after every walk. Tight muscles make the shin work
harder to lift your foot.
Each step brings
you closer to
your goal!
• Replace your shoes when needed and choose the
right shoe for your foot. Walkers should always
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Walking Workouts
That Work!
START YOUR PROGRAM
The best way to start your new program is to begin
right where you are and work toward making walking
a life-long habit for good health.
MEET THE CHALLENGE
Weeks ten to 12:
>>Over the next three weeks, build up to five
days a week walking 40 to 45 minutes.
>>To further increase your speed, focus
>>Just begin!
>> Walk for any amount of time five days a week.
>>Don’t worry about how much time or distance
on swinging your arms, taking care to
have unclenched, loose hands. Then,
concentrate on walking on a line.
>>After walking ten minutes at a steady pace, do
you cover.
five sets of intervals for a total of 15 minutes.
Here’s how: First, walk as fast as you can
for 90 seconds. Recover for 90 seconds by
walking at a leisurely pace. Repeat four times.
>>Record what you do.
BUILD A FOUNDATION
Weeks one to three:
>>Walk at a steady pace for the rest of
your workout.
>>Start with a five-minute stroll.
>>Cool down with a five-minute stroll.
>>Stretch.
To avoid injury, start every walk with a five-minute
stroll and stretches.
>>Walk three times a week for ten
minutes (plus warm-up time).
EASY HEALTH WALK ONE
>>Build up to 20 minutes three times a
week by the end of the third week.
Walk 30 minutes daily at 50 to 60 percent of your
Maximum Heart Rate (MHR). This is a purposeful, but
comfortable, pace to build long-term health and well-being.
Expand your workout
Weeks four to nine:
EASY HEALTH WALK TWO
>>Increase your walking time from 20 to 30 minutes,
add a fourth day of walking each week, and
build speed.
>>Think about your posture, and focus on landing
on your heel, rolling to your toe, and pushing
off with your toes.
>>Once your form becomes automatic, focus on
squeezing your buttocks as you push off
your toes.
>>By the end of the ninth week, you should be
walking for 30 minutes, four times a week at
a faster pace.
Start with a daily 15 minute walk at an easy pace.
Walk five days the first week. You want to build a habit,
so consistency is important. Spread out your rest days, such
as making day three a rest day and day six a rest day.
WEIGHT CONTROL WALK
Walk at 60 to 75 percent of your MHR for 45 to
60 minutes daily. This is a brisk pace where you
notice your breathing but you can still carry on a
conversation. The longer time period at this moderate
pace will burn calories and give your body time to draw
on its fat stores for energy.
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breathing. You may have to adopt a race
walk technique or jog to attain this heart rate.
DISTANCE/ENDURANCE WALK
Walk at 65 to 80 percent of your MHR for five to ten
miles one day per week. This builds endurance. If you are
planning to participate in a 5K or 10K race, your distance
walk should exceed the race distance by a mile or two.
ECONOMY WORKOUT
Try this workout once per week. Alternate short stretches
of walking as fast as you can for 30 seconds with slow
walking for two minutes. Repeat the cycle eight to 12
times. The workout builds speed ability and technique.
AEROBIC WALK
Walk at 65 to 80 percent of your MHR for 20 to 60
minutes every other day. On the days in between, do an
easy health walk or a weight control walk. When you do
an aerobic walk, you walk quickly with very noticeable
breathing, but you are not out of breath.
An optimal program includes one or more of
the following:
>>Warm-up
>>Stretch
ATHLETIC PERFORMANCE WALK
(THRESHOLD)
>>Walking/aerobic session
>>Cool-down
Walk at 80 to 92 percent of your MHR for no more than
50 minutes one to three times per week. Always rest a day
in between athletic performance walks or take an easier
walk. Athletic performance walking is very fast with heavy
>>Strengthening exercise
>>Stretch
>>Slowly decrease your heart rate
Target Heart Rate Range
Start Fit
Age
60-75% MHR
Keep Fit
10 second count
70-85% MHR
10 second count
20 to 24
120 to 150
20 to 25
142 to 172
23 to 29
25 to 29
117 to 146
19 to 24
140 to 170
23 to 28
30 to 34
114 to 142
19 to 23
136 to 165
22 to 27
35 to 39
111 to 138
18 to 23
132 to 160
22 to 26
40 to 44
108 to 135
18 to 22
128 to 155
21 to 26
45 to 49
105 to 131
17 to 22
124 to 150
20 to 25
50 to 54
102 to 127
17 to 21
119 to 145
20 to 24
55 to 59
99 to 123
16 to 20
115 to 140
19 to 23
60 to 64
96 to 120
16 to 20
111 to 135
18 to 22
65+
93 to 116
15 to 19
107 to 130
18 to 21
To estimate your Maximum Heart Rate (MHR):
To determine your lower-limit exercise heart rate:
To determine your upper-limit exercise rate:
Take 220 subtract your age =
Multiply your MHR by 0.6
Multiply your MHR by 0.9
(this is your MHR)
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Learning to Walk
>>Keep your shoulders back, down, and releaxed.
POSTURE WALKING
>>Suck in your stomach.
As you walk, pay attention to how you hold your body.
Good posture will make your walk easier and more
comfortable. With good posture, you will be able to
improve your breathing easier and avoid back pain.
Practice and perfect your posture technique before trying
to walk too fast.
>>Tuck in your buttocks—rotate your
hips forward slightly. This will keep
you from arching your back.
>>Swing your arms freely. When you want to pick
up the pace, bend your elbows to an 85 degree
angle and keep them close to your body.
>>Never let your hands rise above mid-
POSTURE TIPS
chest level or fall past your hips.
>>Stand up straight.
>>Think of being tall and straight; do not
lean forward or back. Leaning forward
puts strain on the back muscles.
>>Keep your eyes facing forward—
look 20 feet ahead.
>>Keep your chin parallel to the ground. This
>>Think RACES:
R — roll to the ball of your foot
A — arms swinging with purpose
C — contract your tummy
E — eyes straight ahead
S — shoulders back, down, and relaxed
reduces strain on your neck and back.
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>>With each step, swing the arm opposite
PROPER FOOT PLACEMENT
your forward foot straight forward.
>>Strike the ground first with your heel and
>>As your foot goes back, swing the
point your toe as high as you can.
opposite arm straight back.
>>Land on the outer part of the heel of the shoe.
>>Keep your elbows close to your body.
>>Roll your foot forward through the bunion
>>Make sure your forward hand does not
and push off onto your big toe.
cross the center point of your body.
>>Bring the back leg forward to
>>Keep your hand low as it comes forward
strike again with the heel.
(no higher than your breastbone).
>>Flexible shoes will ensure you are
>>Do not pump your arms up high in the
able to roll through the step.
air; this does not help propel you.
>>If your feet are slapping down rather than
>>If at first you find adding arm motion tiring, do
rolling through, your shoes are likely too stiff.
it for five to ten minutes at a time and then let
your arms rest.
>> As you focus on proper foot placement,
your shin muscles may be tired and sore
at first until they are strengthened.
ADDITIONAL TIPS
>>Do not over-stride. Reaching too far in front
Arm motion can lend power to your walking, burning
five to 10 percent more calories, and balance to your
leg motion.
or leaving your foot too long on the ground
creates an awkward movement and sacrifices
stride efficiency.
PROPER WAY TO MOVE YOUR ARMS:
>>Bend your elbow 85 degrees. Hold your hands
loosely, in a partially closed curl, never clenched.
Walking with weights on your legs or in your hands
adds stress to your body in a way it was not designed to
handle. Race walking will give your body a significant
workout. This will eliminate the perceived necessity
for weights.
CORRECT STRIDE SUMMARY:
HEEL STRIKE THROUGH
ROLL
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How to Walk for
Weight Control
HOW DO I LOSE WEIGHT AND KEEP IT OFF?
Maintaining weight is determined by balancing calories
and exercise. A pound of fat equals 3,500 calories. Losing
one to two pounds of fat a week is a sensible goal. To reach
that goal, use a combination of increased activity and
reduced eating to decrease your total calories by 3,500 over
seven days.
WHAT IS MY BODY MASS INDEX (BMI)?
BMI is used to predict health risk. BMI is NOT a measure
of body fat percentage; however, high BMIs are associated
with overweight that is usually due to excess body fat. To
calculate your BMI, divide your weight in pounds by your
height in inches.
How to calculate your BMI = Weight (lb.)/Height
(inches)^2 X 703.
20 to 25
Very low risk
26 to 30
Low risk
31 to 35
Moderate risk
36 to 40
High risk
40+
Very high risk
HOW MANY CALORIES DO I BURN BY
WALKING?
estimate of calories burned every ten minutes for walking
and a wide variety of other activities.
HOW DO I BEGIN?
If you know your schedule will be busy on a particular day
then plan to make adjustments. Walk a shorter route and
make it up by eating less or walking longer the next day.
Make walking a habit or a scheduled appointment.
HOW FAST DO I NEED TO WALK TO
BURN FAT?
First, you want to wake up your muscles and let them
know you plan to be active. Walking at an easy pace for
five to ten minutes tells your muscles they can’t just sit
back and burn up the available sugars; they need to call
on the fat reserves. You should not start off at a high
speed because your cells don’t get the signal this is a
long-term activity, so instead they use sugars only. The
speed to walk for optimal fat burning is a determined
pace. You should be breathing noticeably but able to
carry on a conversation in full sentences. Your heart rate
should be 60 to 70 percent of your maximum heart rate.
You should be able to walk at this speed for 30 minutes
at a time. At this point, you are building muscle and
raising your metabolic rate so you are burning more
calories all day long.
A candy bar equals three to five miles worth of walking.
A Big Mac’s worth of calories takes 6.2 miles to burn off.
If you eat more calories per day than you use, you will
not lose weight. Walking at a moderate pace for 30 to 60
minutes burns stored fat and can build muscle to speed up
your metabolism.
HOW FAR SHOULD I WALK?
Time spent walking is more important than distance. If
you speed up to walk a mile in 13 minutes or less, you
will be burning more calories per mile, but a more sensible
focus for most beginning walkers is to increase distance
before working on speed. The table on page 40 shows an
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CALORIES BURNED BY ACTIVITY
For every ten minutes of activity
Weight
Weight
Weight
Weight
Weight
HOW OFTEN SHOULD I WALK?
Activity
100 lbs
120 lbs
140 lbs
160 lbs
Aerobics
74
86
98
111
Basketball
75
88
100
113
Bowling
12
14
16
19
Cycling
55
64
73
82
If you want to lose weight, plan on walking most
days of the week. Concentrate on building your time
spent walking. If you have been walking for months
or years, you will need to alter your walking style
to build more muscle. Learn to race walk to build
new muscle and burn more calories per mile. If you
are interested in race-walking, try adding strength
training to your weekly exercise schedule to build
different muscles.
Golf
(carrying clubs)
46
54
62
70
Golf
(power cart)
21
25
28
32
Hiking
45
52
60
67
Jogging
93
108
124
139
Running
114
132
151
170
Ideally, 30 to 60 minutes of walking at 60
to 75 percent of your maximum heart rate is
recommended. However, start with what you can do
comfortably and move forward from there. A little
walking is better than none at all. If your schedule
doesn’t permit a longer walk, break it into two or
three shorter walks during the day. Always stretch
out and warm up for five to ten minutes at an easy
pace, no matter how long you plan to exercise.
Sitting Quietly
12
13
15
17
SAMPLE WALKING SCHEDULE
Skating
(ice & roller)
59
69
79
88
Short day: Five-to-ten-minute warm-up, stretch,
Skiing
(cross country)
75
88
100
113
Skiing
(water/snow)
57
66
76
85
Swimming
78
90
103
116
Tennis
60
69
79
89
Walking
65
76
87
97
Weight
Training
66
76
87
98
HOW LONG IS ENOUGH?
30 minutes. Target Heart Rate (THRwalk, five min.
cool-down, stretch.
Long day: Five-to-ten-minute warm-up, stretch,
60 minutes. THR walk, 5 min. cool-down, stretch.
Long easy day: Five-to-ten-minute warm-up,
stretch, 30 min. THR walk, 30 to 90 min. slower
pace, stretch.
Day off: For weight loss, take no more than one to
two days off a week.
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Treadmill Treks
Treadmills are the most popular piece of cardio equipment because they’re versatile,
simple to use, and offer a great workout.
CHOOSE YOUR TREADMILL
There are two types of treadmills: those with motors and
those without. A good treadmill allows you to adjust both
the speed and the incline of your workout and gives you
feedback on distance traveled,
calories burned, pace, and
workout time.
do when walking outdoors. For this reason, you’ll have to
either choose a slightly faster speed indoors (about .1 to .2
mph more) to reach the same outdoor intensity, or you’ll
have to walk the same speed but select a one percent grade.
Check your heart rate for the best match intensity.
SPICE UP YOUR
TREADMILL WORKOUT
TUNE UP YOUR
TREADMILL TECHNIQUE
Set the mood. Lights, TV,
music, ACTION. If your
treadmill is at home, put it in an
inviting place.
Walking on a treadmill requires
a different technique than
walking on the ground. The belt
rotating underneath your feet on
the treadmill causes you to take
tiny little jumps up and down as
you walk instead of just pushing
off from behind. In addition, the
belt forces your forefoot to slap
down more quickly and perhaps
harder than you are used to. This
can cause shin aches. You also
might discover aches in other
muscles because of the slightly
different manner of movement
on a treadmill.
Check your form. Roll your
foot to the ball of your foot, and
swing your arms with a purpose.
Contract your tummy, and keep
your eyes straight ahead and keep
your shoulders back and relaxed.
Try a pyramid. Increase your
speed 0.1 mph every minute
until you hit the halfway time
of your walk. Then decrease
your speed 0.1 mph every
minute during the last half of
your walk. This is a great way
to burn calories.
KEEP THE SPEED AND
INCLINE UNDER CONTROL.
Use the TV to lose weight.
If you can’t keep up with the
rotating belt, you may find
yourself hanging from the front bar or side handles. This
causes you to use less personal energy to move forward, burn
fewer calories, and gives your muscles a weak workout.
SET YOUR INTENSITY
When you walk on a treadmill, you don’t have to overcome
wind and air resistance to move your body forward as you
Record your favorite show
and watch it only when taking
your walk for the day.
Walk backwards. For added coordination, balance,
and strength simply walk backwards on the treadmill at
an easy pace.
Training for a marathon? Rent a movie series and walk,
and walk, and walk.
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Play a game with the TV. Watching a basketball
game? Increase your speed when the referee blows the
whistle or when it’s a timeout. Watching soap operas?
Move the speed up on every kiss, fight, or gun shot.
Try short circuit. This is a great mix of aerobic and
strength training. Walk at a comfortable pace for five
minutes, then step off and do one minute of circuit
exercises such as crunches, push-ups, side crunches,
lunges, or dips. Then return back to walking on the
treadmill. Continue alternating between the treadmill
and circuit exercises.
Take the stretch. This is a great mix of aerobic and
gentle stretching. After an easy ten-minute walk on
the treadmill, step off and stretch for ten minutes,
then continue walking. Every five minutes jump off
again for one minute to do an easy stretch. Cycle
through hamstring, quadriceps, calf, lower back, and
shoulder stretches.
Cut back on your eating habits at home.
Take a ten to 15 minute trot on the treadmill every
time you open the refrigerator door or the kitchen
snack cupboard.
‘‘
Even if you are
track, you’ll get
run over if you
Refresh your indoor walk. Set up a fan a few feet
in front of the treadmill for a cool breeze while you
daydream about summer walks.
’’
just sit there.
Conduct practice drills. This is a great way to
improve your walking technique. After a ten-minute
warm up with the treadmill set at your easiest training
pace, break up your walk with 30-second drill bursts,
alternating between long and short-stride drills. First
walk with a long stride (with your arms swinging like
a pendulum, palms facing back, to open up your stride
and to accentuate the roll off your rear foot), then walk
with a very short stride to practice foot speed.
on the right
Will Rogers
Incorporate a stair master. If you have stairs
in your house, alternate five minutes of treadmill
walking with five minutes of walking up and down a
flight of stairs.
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Benefits of Walking
Two studies show that walking is a simple way to get in shape and cut your risk
of heart attack.
One large study published in The New England Journal
of Medicine found that middle-aged women who walked
briskly for at least three hours each week cut their risk of
heart attack by 30 to 40 percent. The faster the women
walked, the lower their risk of heart attack.
Another study, reported in the journal Circulation, found
that older men who walked at least two miles a day cut
their risk of heart attack in half. The farther men walked,
the lower their risk of heart attack.
Walking helps the heart by lowering BAD cholesterol
and raising GOOD cholesterol. It also lowers blood
pressure and reduces the risk of blood clots and an
irregular heartbeat.
Mayo Clinic research shows that any extra physical
activity seems to improve the health of sedentary folks. So,
if you’re a couch potato, get up and walk! Walking doesn’t
have to be intense. Even walking slowly can lower your
risk of heart disease. Of course, walking faster, farther, or
more frequently offers even greater health benefits.
WALKING CAN GIVE YOU THE
FOLLOWING BENEFITS:
>>Improved sleep. Moderate exercise or
walking at least three hours before bedtime
can help you relax and sleep better at night.
>>Longer life expectancy. In a study of Harvard
graduates, men who burned 2,000 or more
calories a week by walking, jogging, climbing
stairs, or playing sports lived an average of one
to two years longer than those who burned
fewer than 500 calories a week by exercising.
HOW WALKING AFFECTS HEALTH
If you’re fit, you’re less likely to be chronically ill, disabled,
or dependent on others later in life. Here’s a look at how
exercise impacts disease:
>>Coronary artery disease and high blood
pressure. Being inactive approximately
doubles the risk for coronary artery disease.
On the other hand, people who exercise
can often reduce or even eliminate blood
pressure medications. Exercise also reduces
LDL (bad) cholesterol and triglycerides (fat)
while increasing HDL (good) cholesterol.
>>Diabetes. People who exercise are less likely
>>Healthier body composition. Regular
exercise can help reduce your body fat. A brisk
45-minute walk five times a week for one year
can result in a 24 pound weight loss (as long
as you don’t eat more). Exercise may also
reduce your risk of heart disease and adultonset diabetes. Because walking is a weightbearing activity, it also can help preserve the
strength of your bones and delay osteoporosis.
>>Better balance and coordination. Regardless
of age, physically fit people generally have faster
reaction times than their sedentary counterparts.
Some scientists believe this is due to an
increased flow of blood to the brain. This can
increase the brain’s supply of oxygen. Decreased
circulation of blood to the brain slows responses.
to develop type 2 diabetes, also known as
non-insulin dependent diabetes mellitus or
adult-onset diabetes. For those with insulindependent diabetes (type 1 diabetes), a
longer-term conditioning program like walking
may significantly decrease needed insulin.
>>Weight control. Walking briskly for 30 minutes
not only consumes calories, but it also boosts
your metabolic rate for the rest of the day.
>>Cancer. Several studies show a decreasing risk of
cancer with increasing activity such as walking.
>>Osteoporosis. Bone loss in older women and
men can be slowed and possibly reversed with
a combination of exercise and proper diet.
>>Arthritis. Using your joints during regular,
appropriate exercise may reduce pain and the
risk of joint problems.
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>>Arthritis. Using your joints during regular,
appropriate exercise may reduce pain and the
risk of joint problems.
>>Depression. Walking releases endorphins that
lift your mood and relieve tension. You’ll feel the
boost soon after you start your walk.
HOW WALKING CAN IMPROVE YOUR LIFE
>>You’ll feel and look better. Exercise
increases the supply of glycogen, a fuel to
muscles, to make you feel less fatigued.
Exercise can also reduce the signs of aging.
>>Your bones will be stronger. Inactivity
causes loss of bone mass. Astronauts lose bone
mass even during the brief time they are
in space.
>>Your blood pressure will go down.
Studies show that regular exercise reduces blood
pressure in both normal and hypertensive people.
>>Your metabolism and weight could improve.
Walking not only consumes calories, but it
also boosts your metabolism. Not only do you
burn calories during your walk, but hours
after exercising.
>>Your heart will be stronger. Sedentary
individuals have almost twice the number
of heart attacks as those who are even
moderately active.
>>You’ll be more effective at work. Fit
people have more energy, productivity,
and the ability to handle stress.
>>You’ll escape stress and sleep better. Walking
can lessen daily anxiety, improve self-esteem,
and increase your sense of well-being. When you
feel tense, depressed and unable to think clearly,
take a walk. Alleviating symptoms of stress
may help you sleep better too. Regular exercise
can be a prescription for a sleep disorder.
>>You’ll have better balance and
coordination. Regardless of age, physically
fit people generally have faster reaction
times than those that are sedentary.
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Eating and Exercise
Your body digests food during exercise, but eating too much right before you
exercise hard could make you feel sluggish.
Why don’t eating and exercise mix? The answer is partly
because your blood is trying to do two jobs at once,
according to Steve DeBoer, a registered dietitian at Mayo
Clinic. "Your blood goes to whatever part of your body
needs it, he said. " When you start exercising, some blood
gets taken away from the stomach. Both jobs get done, but
not as vigorously as you would like.
Conversely, not eating before you exercise can also make
you feel tired. That's why it's important to strike a
balance. Every one is different, but here are some general
rules from the Mayo Clinic:
EAT A FULL BREAKFAST
Wake up int time to eat a full breakfast. "Most of the energy
you got from dinner last night is used up by morning,
DeBoer said." Your blood sugar is low. If you don’t eat, you
may feel sluggish or lightheaded while exercising.
If you plan to exercise within an hour after breakfast, eat
less or drink something to raise your blood sugar.
Don’t skip meals. Skipping meals may cause low blood
sugar, which can make you feel weak and lightheaded.
The longer your exercise session, the more important
that last meal is for keeping your energy level up.
SNACKING BEFORE EXERCISING
Have some Greek yogurt with fruit, whole wheat toast with
peanut butter, or a banana and a cheese stick.
>> Weigh yourself no more than once a week.
If your weight fluctuates up a pound or two,
don’t panic. But, if you notice an upward trend
over several weeks and your clothes begin to fit
more snugly, use your food and activity diary to
discover where you may be getting off course.
>> Read labels. Remember the ingredients are
in order of their relative weight. The first
ingredient is the one that makes up the greatest
part of the product. while the last ingredient
represents the smallest part of the product.
>> Eat slowly! Savor every bite and take the time to
enjoy your meal.
>> Try salad or fruit. If you must have a hamburger,
try having a salad or fruit on the side instead of
French fries.
>> Plan your meals and snacks. Planning meals and
snacks ahead of time helps you to eat healthier
when you are hungry.
>> Don’t go to the grocery store hungry. You are
more likely to buy junk food when you are hungry.
>> Eat plenty of grain products, legumes, fruits,
and vegetables. These products are a excellent
sources of many vitamins and nutrients. They also
help lower your risk for many health problems.
>> Watch your fat intake. Choose lean meat and
other low-fat foods. Avoid saturated fats and
trans fats.
>> Turn off the TV. Studies show that the average
person watches four hours of TV a day. This proves
there is time to exercise. Also, watching TV tends to
increase high-fat snacking and goodies.
>> Eat regular meals. Skipping meals can
cause you to eat more later and at night.
>> Eat a variety of foods. You need more than
40 different nutrients for optimal health and
well-being. No single food supplies them all.
>> Make changes gradually. Just as there are
no superfoods or easy answers to a healthful diet,
don’t expect to totally revamp your eating habits
overnight.
>> Snack only when you’re hungry. A planned snack
can preventing overeating; however, skip the
urge to nibble when you’re bored, frustrated, or
stressed. “Feed” the urge to munch by walking
around the block or doing another activity instead.
>> Small changes add up to a lifetime of results.
Focus on a healthy lifestyle. Dieting alone is often a
short-term tactic without long-term results.
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Beat the Summer Heat
Walking is good, but exercising in the heat of the summer sun can be uncomfortable
and dangerous. Heatstroke and other health risks are common.
KNOW THE SYMPTOMS OF
HEAT-RELATED PROBLEMS
1. Heat cramps: Muscle cramps, twitching, spasms.
2. Heat exhaustion: Headaches, dizziness,
weakness, goose bumps, shortness of breath.
3. Heatstroke: All of the above plus disorientation,
confusion, or loss of consciousness. If you
or someone you know develops heatstroke,
call for emergency help immediately. Move
the victim into shade or air conditioning,
and pour water over him or her.
while exercising moderately in hot weather,
said William Rhoades, DO, a geriatrician at
Advocate’s Lutheran General Hospital in Illinois.
>>Dress cool. Wear light-colored, loose fitting
clothes with wicking material. Avoid plastic
sweat suits.
>>Wear a hat with a visor or flap to shade your
neck. Wear sunglasses that filter out UVA and
UVB to protect your eyes.
>>Wear sunscreen with SPF factor of at least 15
to prevent sunburn, skin cancer and wrinkles.
Avoid exercising outside between 10:00 a.m. and
4:00 p.m. when the sun is most powerful.
KEEP COOL ON HOT-WEATHER WALKS
>>Wear sunglasses. Sunglasses should filter out
The following tips come from the Mayo Clinic and the
Road Runners Club of America Sports Committee:
>>Watch for heat related problems. If you
>>Take it slow. A body used to walking in
60-degree temperature needs time to adjust
to 85-degree weather. Take it easy when the
temperature first begins to heat up, then
gradually increase your exercise time.
>>Exercise where it’s cooler. In the heat of the
day, head for the shade, workout inside, or hit
the pool.
UVA and UVB to protect your eyes.
become dizzy, nauseated, or have dry skin or the
chills, STOP and try to get a drink. If you do not
feel better, get medical help immediately.
>>Check with your doctor. If you have a heart
or respiratory problem or you are on any
medication, consult with your doctor about
walking or running in the heat. In some cases it
may be in your best interest to exercise indoors.
Also, if you have a history of heat stroke or
illness, exercise with extreme caution.
>>Be especially careful on humid days. Your
your body’s natural air conditioner—sweat
evaporation—does not work nearly as well. If
the heat index (combination of temperature
and humidity) is especially high, don’t risk
exercising outside.
>>Drink, drink, and drink. Drink ten to 16 ounces
of fluid 15 minutes before you start your walk.
Then drink six to eight ounces every 20 to 30
minutes along your walk. Don’t wait until you
feel thirsty. You can tell if you are dehydrated
after your walk if your pulse rate remains high
and your urine is dark yellow. Your body can
easily lose up to a quart of water an hour
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Don’t Hibernate
for the Winter!
Walking can help you beat the winter blahs and enjoy the season. Try these winter
walking suggestions:
>>Layer 4: Add a windproof and water-resistant
WARM UP YOUR WALKING ROUTE
jacket loosely to protect you from the elements.
1. Start your walk into the wind so you will finish
with it at your back.
2. Select routes sheltered from the wind
>>Hat: A polar fleece hat with ear coverings is a
where possible.
3. Select routes cleared of snow or ice with no
standing puddles or mud slicks.
5. Check the local tracks (e.g. at high schools,
recreation centers,) to see if they may be a good
outdoor or indoor alternative to the sidewalks or
streets in poor weather.
6. Plan for rest stops along the way. Is there a store or
another place you can warm up during your walk?
7. Consider mall walking as a cold-weather alternative.
8. Consider treadmill walking.
9. Have a well-equipped backpack that includes tissues,
lip protection, a fold-up poncho, sunscreen, sunglasses,
and water.
>>Layer 1: Your base layer should keep sweat
away from your body to keep your skin
dry. Avoid cotton. Thermal is great.
>>Layer 2: Wear long underwear or
tights underneath another pair of
pants. Avoid cotton and denim.
>>Layer 3: Wear an insulating layer to keep
great way to keep heat from escaping, shed the
rain, and protect you from snow.
>>Ear band: If your ears get cold, ear bands are
4. Use caution when walking on roads; cars may have
more difficulty seeing you in rain or snow and
maneuvering around you.
DRESS IN LAYERS
ADD THE EXTRAS
the answer.
>>Gloves/mittens: Mittens will keep your hands
the warmest as the fingers work together to
build-up warmth. Look for windproof mittens.
>>Water bottle: You need water in winter as much
as in the summer.
>>Scarf, neck gaiter, and ski mask: Use a scarf
or similar item to wrap around your neck. When
the wind turns brutal these things can save your
walking comfort.
>>Sunscreen and lip protector: The earth is
closer to the sun from December to February, so
protect your skin.
>>Umbrella: This is important to protect you from
the hard rain. A small one to carry in your pocket
works great.
>>Feet: Wear waterproof shoes or boots. Buy
shoes that are waterproof or waterproof your
own.
>>Traction: Don’t wear slick-soled shoes if there
will be wet or snowy pavement.
>>Socks: Switch to heavier socks or wear two pairs
for insulation. Test your socks with your chosen
shoes to make sure there is still room for your
toes to wiggle.
you warm. This layer can be shed once
you warm up. Choose wool, fleece, pile,
or down in a jacket, shirt, or vest.
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Getting Started:
Walking Basics
Complete the Walking Trivia Contest Quiz and enter to win a
by
.
Here is what to do:
• Complete the quiz.
• Drop the quiz in the drawing box located in
• Cross your fingers.
.
Name
Phone
Department
1. What does RACES stand for?
R
A
C
E
S
your foot to the ball of your foot
swinging with purpose
your tummy
straight ahead
back, down, and relaxed
2. What parts of the body should you warm or stretch before walking?
•
•
•
•
3. Stop walking if you experience these warning signs: uncomfortable
,
, or
pain.
,
4. You should
if you feel radiated pain in your neck or arms or if you feel dizzy,
nauseous, or unable to breathe.
Read the GETTING STARTED: WALKING BASICS handout for the answers to the quiz.
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Walking Guidelines
by
.
Here is what to do:
.
Name
Phone
Department
1. Most people walk this many steps a day.
a. 1,000 to 2,000
b. 3,000 to 5,000
c. 6,000 to 9,999
2. You should walk this many steps a day to maintain your health.
a. 3,000
b. 5,000
c. 6,000
3. Walking this many steps a day is optimal for your health.
a. 7,000
b. 8,000
c. 10,000
4. You should walk this many uninterrupted steps a day to strengthen your heart even more.
a. 4,000 to 6,000
b. 1,000
c. 10,000
Read the WALKING GUIDELINES handout for the answers to the quiz.
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Make Walking
A Habit
by
.
Here is what to do:
.
Name
Phone
Department
Circle True or False.
1. When setting goals, they should be challenging but realistically achievable.
T
F
2. Setting a goal to lose two to four pounds a week is realistic.
T
F
3. Research shows that breaking up your walk into three ten minute
sessions daily is a benefit.
T
F
4. If you are training for speed or distance, walk six days a week.
T
F
Write down your goal for success: Remember be realistic.
Date
Goal
Read the MAKE WALKING A HABIT handout for the answers to the quiz.
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Oh, Those Aching Feet!
by
.
Here is what to do:
.
Name
Phone
Department
1. Your shoes fit properly when your toes touch the end of your shoe.
T
F
2. You should take slow, short walks with a new pair of shoes.
T
F
T
F
T
F
3. Walking causes shins to ache and there is nothing you can do
until you make walking a habit.
4. Doing warm-up exercises and stretches will prevent shins from aching.
Read the OH, THOSE ACHING FEET! handout for the answers to the quiz.
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Walking Workouts
That Work
by
.
Here is what to do:
.
Name
Phone
Department
1. Start your walk with a
minute stroll.
2. To walk for weight control, you should walk for
to
minutes daily.
3. What is your maximum heart rate?
4. What is your lower-limit heart rate?
5. What steps are included in an optimal walking program?
Read the WALKING WORKOUTS THAT WORK! handout for the answers to the quiz.
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Learning to Walk
by
.
Here is what to do:
.
Name
Phone
Department
Fill in the blanks. When walking, you should:
1. Stand up
.
2. Keep your
facing forward.
4. Keep your shoulders back, down, and
.
5. Suck in your
.
6. Tuck in your
.
Read the LEARNING TO WALK handout for the answers to the quiz.
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How to Walk for
Weight Control
by
.
Here is what to do:
.
Name
Phone
Department
1. A pound of fat equals how many calories?
a. 2,000 calories
b. 3,500 calories
c. 5,000 calories
b. Body Minimizer Index
c. Body Mass Index
2. BMI stands for:
a. Body Measurement Indicator
3. If you want to lose weight, how many days of the week should you plan on walking?
a. 3 times a week
b. most or all days of the week.
c. once a week
4. A 140 lb. person, walking for ten minutes, burns how many calories?
a. 100
b. 50
c. 87
Read the HOW TO WALK FOR WEIGHT CONTROL handout for the answers to the quiz.
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Treadmill Treks
by
.
Here is what to do:
.
Name
Phone
Department
1. Walking on a treadmill requires a different technique than
walking on the ground.
T
F
T
F
2. Hanging on the front or side handles of the treadmill helps you
lose weight in your treadmill workout.
3. You should increase your treadmill speed by about ___ to ___ to reach the same outdoor intensity.
4. Fill in the blanks to spice up your treadmill workout:
Play a game with the
.
Try a short
.
Cut back on your
habits at home.
Read the TREADMILL TREKS handout for the answers to the quiz.
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How to Walk for
Weight Control
by
.
Here is what to do:
.
Name
Phone
Department
1. People who exercise are less likely to develop the following diseases:
•
•
•
•
•
•
2. What are the benefits of walking? Fill in the blanks.
You’ll have a healthier body
.
You’ll have a longer life
.
Your
will be stronger.
Your metabolism will
.
Your heart will be
.
You’ll be more
at work.
Read the HOW TO WALK FOR WEIGHT CONTROL handout for the answers to the quiz.
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Eating and Exercise
by
.
Here is what to do:
.
Name
Phone
Department
1. Most of the energy you get from dinner is used up by morning.
T
F
2. You should eat a large meal before exercising to give you energy.
T
F
3. Skipping meals may cause low blood sugar.
T
F
T
F
4. Weigh yourself no more than
a week.
5. You should eat quickly to help you lose weight faster.
6.Small
add up to
results.
Read the EATING AND EXERCISE handout for the answers to the quiz.
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Beat the
Summer Heat
by
.
Here is what to do:
.
Name
Phone
Department
1. Match each problem with the description:
A. Heat cramps
Disorientation and confusion
B. Heat exhaustion
Muscle twitching or spasms
C. Heatstroke
Headaches, dizziness, weakness
2. In the heat of the day, workout where it’s
3. When it’s hot, drink
to
and when it’s
ounces of fluid every
4. Avoid exercising outside between the hours of
to
and
.
minutes along your walk.
.
Read the BEAT THE SUMMER HEAT handout for the answers to the quiz.
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Eating and Exercise
by
.
Here is what to do:
.
Name
Phone
Department
1. Select routes sheltered from the
2. Select routes cleared of
3.Use
6.Wear
7. Don’t wear
or
with no standing puddles or mud slicks.
when walking on roads.
4. Plan for
5. Dress in
where possible.
stops along the way.
.
shoes or boots.
-soled shoes if the pavement will be wet or snowy.
Read the DON’T HIBERNATE FOR THE WINTER! handout for the answers to the quiz.
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Answers to the Trivia
Quiz Questions
MAKE WALKING A HABIT ANSWERS
5.Behind
6. Correct stride summary: Heel strike, roll through,
1.True
and toe push-off
2.False
3.True
4.True
OH, THOSE ACHING FEET! ANSWERS
1. Ways to Prevent Blisters: (Only three should be listed)
2. False
3. True
4. False
HOW TO WALK FOR WEIGHT
CONTROL ANSWERS
1. b. 3,500 calories
2. c. Body Mass Index
3. b. Most days of the week
4. a. 87
TREADMILL TREKS ANSWERS
5. True
1.True
WALKING WORKOUTS THAT
WORK! ANSWERS
3. One to two
1.Five
BENEFITS OF WALKING ANSWERS
2. 45 to 60
3. Their maximum heart rate (MHR) listed
4. Their lower-limit heart rate listed
5. What steps are included in an optimal
walking program:
>>Stretch
>>Warm-up
>>Walking/aerobic session
>>Cool down
>>Stretch
>>Strengthening exercise
LEARNING TO WALK ANSWERS
2.False
4. TV, circuit, eating
1. Coronary artery disease, diabetes, cancer,
osteoporosis, arthritis, depression
2.Composition
Expectancy
Bones
Improve
Stronger
Energy, stress
EATING AND EXERCISE ANSWERS
1.True
2.False
1.Straight
3. True
2.Eyes
4.Once
3.Relax
5.False
4.Stomach
6. Changes, lifetime
58
Answers to the Trivia
Quiz Questions
BEAT THE SUMMER HEAT ANSWERS
1. C, A, B
2. Cooler, cooler
3. Six to eight
20 to 30 minutes
4. 10:00 a.m. and 3:00 p.m.
DON’T HIBERNATE FOR THE
WINTER ANSWERS
1.Wind
2. Snow or ice
3.Caution
4.Rest
5.Layers
6. Waterproof
7.Slick
GETTING STARTED:
WALKING BASICS ANSWERS
1. Roll, arms, contract, eyes, shoulders
2. Calf/achilles tendon, quadriceps, hamstring, neck
3. Pressure, fullness, squeezing, or chest
4.Stop
WALKING GUIDELINES ANSWERS
1. b. 3,000 to 5,000
4. a. 4,000 to 6,000
WALKaDAY
3. c. 10,000
SM
2. c. 6,000
59

Walk A Day - SelectHealth

Transcription

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