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National Walking Day How-To Guide

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©2013, American Heart Association. Also known as the Heart Fund 06-6533 1/13©2013, American Heart Association. Also known as the Heart Fund 06-6533 1/13

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National Walking Day How-To Guide

National Walking Day is April 3. People throughout the United States will lace up their sneakers and come together to take steps to living a healthier life for themselves, their families and their communities.

You can celebrate the day in the workplace, at schools, in neighborhood walking groups and in local organizations or clubs. This guide includes heart-healthy tips, helpful articles and a beginner’s walking plan to help you plan a great event for your organization.

What You Will Find in this Guide:

Your free toolkit includes everything you need to put on a great event! You’ll find resources such as:

• Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

• Ideas for Your Event . . . . . . . . . . . . . . . . . . . . . . . . 3

• Email and Voicemail Templates . . . . . . . . . . . . . . . 5

— For Management

How to get Leadership sign-off

— For Employees

• Six Weeks of Healthy Living Tips . . . . . . . . . . . . . . 9

• Six Healthy Living Articles . . . . . . . . . . . . . . . . . . 12

• Six-Week Beginner’s Walking Plan . . . . . . . . . . . 21

• Six-Week Walking Countdown Challenge Tracker . . . . . . . . . . . . . . . . . . . . . . . . 22

Additional resources for National Walking Day:

• Posters and Flyers

• Save the Date Cards

• Warm-Weather Walking Guide

• PowerPoint Template

• Health Goal Shoe Template

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Getting Started

National Walking Day is a day to get active and kick off healthy lifestyles in your company, organization or in your circle of friends. It’s easy to get started with this guide, plus our great promotional resources and health information. Start here with our step-by-step action plan.

Step 1: Get your management to sign offIf you need approval to celebrate National Walking Day, use the email template on page 5. It has great information you can share with your leadership about why healthy employees are good for the company.

Step 2: Choose your dateNational Walking Day is April 3, but you can set a different date if it works better for your company. Your Walking Day can be any day! Once you choose a day, make sure you mark your employees’ calendars right away, and use one of our email templates to help build awareness. You can also start sending daily tips, stretches and a walking plan to get employees moving.

Step 3: Choose your eventWe have lots of great ideas from other companies and individuals who have celebrated National Walking Day with us. Take a look at our Walking Day Event Ideas in this resource packet.

Step 4: Plan your eventUse the checklist in this guide to make sure you’ve covered all the details — from food to emails to healthy living tips.

Step 5: Spread the wordDate set? Now start promoting your event! Use the emails and health information we’ve provided. Then hang posters and fliers in break rooms, restrooms and meeting areas to build momentum. You can download posters from the Heart.org/NationalWalkingDay website.

Step 6: Celebrate!Take a breath, and start walking. Today is the day you’ll pledge to live a longer, stronger and healthier life.

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Ideas for Your Event

National Walking Day is a day to kick off a commitment to healthy living. And there are so many ways to do that! Below is a list of ideas that you can use leading up to the event, on the day of the event and after the day is over.

Before the Big DayBuilding excitement is important. There are many ways to do this including:

• Send emails. Use one of our email templates or get creative and make your own.

• Place give-aways on employees’ desks. Visit shopheart.org for some options.

• Have your CEO or president send company-wide voicemails. Use our templates as a guide.

• A week before the event, kick off a walking competition between your senior leaders. Give them all pedometers and ask them to input their steps each day into our tracker, which is available on Heart.org/NationalWalkingDay. The winner and their department could receive some sort of reward — free jeans day, lunch or time off!

• Setting a goal or making a pledge are often great ways for people to kick off their healthy lifestyle. Give each employee the Health Goal Shoe Template as a desk drop ahead of the event. Ask each employee to write down one goal or pledge to start living healthy. Ask them to bring their goals to the rally and tape the goals to a wall. You’ll have an amazing display that you can keep up to reinforce employees’ commitment to healthy living. Incorporate this pledge into the Six-Week Walking Countdown Challenge. (See After the Event for more details.)

Choosing Your Promotional Event • Wear sneakers. The easiest way to get your employees motivated is to encourage them to wear

sneakers at work.

• Host a walk. Set a time for your senior leaders to lead employees on a 30-minute walk. This could be indoors by creating a Walking Path, or outdoors. Map a Walking Path at Heart.org/NationalWalkingDay. Look for the Walking Path link.

• Have a rally. Kick off the day with a rally. Ask your CEO or other senior leader to address employees using the information in this guide or in our presentation. Announce the start of the Six-Week Walking Countdown Challenge. (See After the Event for more details.)

• Host a wellness seminar. Create a few breakout sessions for employees including:

— How-to activity seminar with a local fitness center to educate employees on topics like the proper way to stretch.

— Visit from a nutritionist or dietitian to talk about healthy eating to employees and answer any questions.

— Cholesterol, blood pressure and other screenings from a local hospital or clinic.

— Testimonial from a heart disease survivor who shares his or her experience.

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After the Event

Healthy living doesn’t stop after one day. Use National Walking Day to keep the momentum going by launching a six-week program for health. We’ve included everything you need to motivate your employees — tips, articles and a walking plan.

Six-Week Walking Countdown Challenge

For the next six weeks encourage your employees to keep walking and living a healthy lifestyle. This toolkit includes six weeks of tips, articles, a walking plan for beginners and a walking tracker.

• 30 Tips — Send one to your employees via voicemail or email each day.

• Articles — Send one to kick off each week via email or as a desk drop.

• Beginning Walking Plan — Send to employees at the beginning of the countdown, or send one each day or each week.

• Six-Week Walking Countdown Challenge Tracker — Send to employees so they can track their progress.

Ways To Make It More Exciting

• Make the Six-Week Walking Countdown Challenge a competition and kick it off on National Walking Day.

• Let your employees form walking clubs and encourage competition at MyWalkingClub.org.

• Hold another rally or a picnic to celebrate the end of summer and six weeks of health.

• Celebrate your employees’ success in walking and lifestyle changes at the Heart Walk. Have fun and raise funds to save lives from America’s No. 1 and No. 4 killers — heart disease and stroke. Find details for your local event at HeartWalk.org.

National Walking Day is where millions of Americans across the nation will take steps to a healthier, but it’s also about having fun and creating camaraderie. Don’t forget to enjoy the day — and good luck!

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Email and Voicemail Templates

Use the text below to promote your company’s participation in National Walking Day. Customize it to fit your events and/or insert it into any of the applicable National Walking Day templates. You can also use it for company-wide voicemails.

Talking Points/Email to Management for Event Approval: To [INSERT NAME]

Health care is one of the most significant cost pressures facing Americans today. In fact, health problems cost corporate America nearly $226 billion annually in productivity losses. Consider these facts:

• Almost 65% of American adults (more than 135 million) are overweight or obese — and this number continues to grow;

• Sedentary jobs have increased 83% since 1950; and

• Americans work 164 more hours a year than 20 years ago.

The good news is that the American Heart Association’s movement can play an important role in getting our employees and our nation healthier.

I would like your approval to kick off a healthier way of living for our employees by celebrating National Walking Day. The official day is Wednesday, April 3, but we can have our own celebration anytime. We’ll get free resources to help our employees get on a healthier path.

This is a great cause and a great opportunity to encourage healthier employees. Why? Because …

• We want our employees to be empowered and see how their jobs tie in with quality of life.

• It will increase morale and team-building at our company.

• It will save money in health insurance and increase productivity by promoting a healthier workforce.

• We want our community to know we care.

Thank you

[INSERT NAME OR COMMITTEE NAME]

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Announcement Email/Voicemail to Employees

Walking is so easy. Just put one foot in front of the other. Step by step, day after day, you walk to make progress. Every day we take thousands of steps to get where we need to go.

Now we can take steps toward a healthy workplace and support the American Heart Association.

On Wednesday, April 3, [INSERT COMPANY NAME] will join the American Heart Association in celebrating National Walking Day. It is a day to challenge ourselves and our nation to get heart healthy and fit. We will have several events on this day including:

• [INSERT EVENT – e.g., rally, CEO speech, walk across campus, kick off the Heart Walk]

• [INSERT EVENT]

Mark your calendars now. More details will be coming soon!


Second Announcement Email/Voicemail with DetailsDon’t forget: On Wednesday April 3, we’ll be celebrating National Walking Day with the American Heart Association.

Why? Because physical inactivity is a huge national problem. Seventy percent of Americans don’t get enough exercise. That’s true for many of us right here at [INSERT COMPANY NAME]. And it means we’re at greater risk for heart disease, stroke and other blood vessel diseases.

But we’re not going to take it sitting down.

On April 3, we’ll join millions of men and women across America as they pledge to live a healthier lifestyle and get physically active.

Here’s what you can do to join in the celebration:

• Show your support and wear sneakers to work on April 3.

• Enjoy heart-healthy foods like fruits and vegetables, lean meat and whole grains.

• Join our all-staff rally at [INSERT TIME] at [INSERT LOCATION] and pledge to live a healthier lifestyle!

• Since you’ll be wearing your sneakers, we challenge you to take your first of many 30-minute daily walks on April 3. Follow our designated Walking Path or another route to start a habit of daily walking at work.

• Visit Heart.org/NationalWalkingDay and use the American Heart Association’s free tips, tools and trackers to keep motivated on your walking program and to sign up to participate and raise funds for your community’s Heart Walk.

Don’t forget to mark your calendar for [INSERT TIME] on April 3 to join us in our celebration [INSERT LOCATION].

See you there!


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Day Before Event Email/VoicemailDon’t forget: Tomorrow is our National Walking Day celebration! Be sure to join us for our rally and a short walk. Most of all, don’t forget to wear your sneakers! Meet us at [INSERT LOCATION] tomorrow at [INSERT TIME].

Don’t be late!

Post Event Email/VoicemailThanks to everyone who joined us to celebrate National Walking Day. We had a great turnout and a lot of commitment to get healthy and get fit. [ADD MORE HERE IF DESIRED, e.g., announcement of winners, pledges, etc.]

But we can’t get healthy in one day. So we’re launching a Six-Week Walking Countdown Challenge, courtesy of the American Heart Association. Every week for the next six weeks, we’ll be sending you everything you need to get you ready for summer. You’ll get:

• Daily health tips through [Email or Voicemail];

• Great weekly articles that will help guide you through the ups and downs of getting healthy; and

• A daily walking plan for beginners. If you’ve never walked for health before, start with this plan to get going!

[INSERT IF YOU ARE INVOLVED IN HEART WALK]

Don’t forget that part of fighting heart disease, the nation’s No. 1 killer, is helping the American Heart Association fund lifesaving research. We can do that by spreading the word and raising funds from our friends and family for the [INSERT CITY NAME] Heart Walk on [INSERT DATE].

Thanks and let’s get walking!

[If applicable, include information about another rally or event at the end of the six weeks]

Daily Email for Six-Week Walking Countdown ChallengeBelow are some tips for sending your daily email with tips, the walking plan or the article.

• Use the countdown theme by spelling out how many days are left, e.g., 30 days.

• Use the countdown in reverse by announcing which day of the countdown you’re on, e.g., Day One, Day Two.

• Ask for feedback on the tips you’re sending. For example, if you provide a tip on healthy substitutions, ask your staff to send in their tips, then share them with the company the next day.

• Ask employees to make the recipes and send pictures of their creations that you can share with the staff.

• Don’t overwhelm your staff with too many messages. Use different mediums, e.g., send daily tips through voicemail or send one email a week with the walking plan for the week and the article.

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Appendix:

• Six Weeks of Healthy Living Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

• Healthly Living Articles

Week One: Walking 101 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Week Two: How to Stretch, Warm Up and Cool Down . . . . . . . . . . . . . 14

Week Three: Fitting Fitness Into a Busy Schedule . . . . . . . . . . . . . . . . . 16

Week Four: Stepping Out: 5 Ways to Make Walking More Fun . . . . . . 17

Week Five: Time of Day Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

Week Six: Staying Motivated/Getting Back on Track . . . . . . . . . . . . . . 19

• Six-Week Beginner Walking Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

• Six-Week Walking Countdown Challenge Tracker. . . . . . . . . . . . . . . . . . . 22

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Six Weeks of Healthy Living Tips

Try one tip a day for six weeks to improve your heart health.

Week One

Remember the turtle: Slow and steady wins the race. If you start eating healthy and exercising on January 1 and lose just one pound a week, you’ll be 52 pounds lighter on December 31.

Have fun! To make physical activity a habit, choose an activity you really like. Then start slowly and gradually increase the time and intensity. Pretty soon, you’ll have all the gain without any pain!

Turkey surprise! Replace ground beef in recipes with ground turkey to lower the amount of saturated fat. You can add spices like cumin or sage to make up for turkey’s milder flavor.

To increase your physical activity, wear a pedometer for a week or two to find out how many steps you take on average each day. Then every two weeks increase your daily average by 500 steps. Before you know it, you’ll hit 10,000 steps a day!

Reducing your sodium intake can help control your blood pressure. Do it gradually to let your taste buds adjust. Use fresh, frozen and canned vegetables without added salt. The American Heart Association recommends getting less than 1,500 mg of sodium a day.

Week Two

Listening to music can help make physical activity more fun so you’ll do it longer.

A fiber-rich diet helps lower LDL (bad) cholesterol levels, raise HDL (good) cholesterol levels and helps control glucose levels. Fiber-rich foods include oats, peas, beans, apples and carrots. Your daily fiber intake should be about 25–30 grams.

When cooking, use lower-fat substitutes. Use low-fat yogurt instead of sour cream. Replace ground meat with beans or rice. And substitute egg whites for whole eggs.

Want new ways to improve your fitness? Help in your neighborhood. Consider volunteering for a landscaping project, helping elderly neighbors with their yards or working in community housing projects.

Beware! With toppings and dressing, fast-food salads can have as many calories as a hamburger. Pick darker greens and vegetables to get vitamins and fiber, and skip the croutons, sour cream and taco chips. Use low-fat salad dressing and dip your fork in it before spearing your salad.

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Week Three Be creative! Change “onefer” activities into “twofers.” Do lunges while you vacuum. Stretch your

neck and shoulders while you drive. And if you can, walk while you have a meeting.

Fit in fitness wherever you can. Park farther from the door when you go to the bank. When your family visits for holidays, take a walk with them to catch up.

Choose your calories! That 100-calorie pie isn’t the same as 100 calories of broccoli. The pie’s calories come from fat, while the broccoli’s comes from carbohydrates, fiber and minerals. Consider what will most benefit your body.

End your meal with sugar-free, fat-free frozen yogurt or a small cone of fat-free yogurt. Ices, sorbets and sherbets have less fat and fewer calories than ice cream, but they’re chock full of sugar so go easy.

Jumping rope is a classic you’re never too old to do. Use heavy cotton or hemp rope. To measure the right length, fold the rope in half. It should reach from your armpit to the floor.

Week Four Be alert for traps. Fat-free breakfast muffins may have lots of added sugars. And skinless fried

chicken can have almost as much fat as fried chicken with the skin.

To work out harder on a treadmill, increase the elevation. Or just walk once or twice a week in a hilly area to increase the intensity of your workouts.

You don’t have to give up all the foods you like. It’s the size of the portion that counts. And if you reduce the number of high-fat foods you eat, you can lose a significant amount of weight.

Keeping a record of what you eat every day is the best way to succeed at losing weight and keeping the pounds off. It helps you spot problems and patterns, and record your progress. Keeping up with your record takes practice but the benefits are worth it!

When dining out, cut fat calories by choosing grilled or broiled meats. Also look for lower-fat meats, such as sirloin. Finally, request a small serving size. Serving size does matter!

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Week Five The best vegetable oils are canola and olive oil. They’re low in saturated fat and have the most

monounsaturated fat.

If you tend to have cold or rainy weather, consider an indoor stationary bike. If you have an outdoor bike you don’t use, a device called a wind trainer can convert it to a stationary bike.

Check the Nutrition Facts label on frozen dinners. You want no more than 30 percent of calories from fat, 10 percent of calories from saturated fat and 200 mg of sodium for every 100 calories.

Wearing ankle weights while you walk is a great way to give your legs a workout. But don’t walk too far because they throw off your natural gait and can lead to injury.

Unrefined whole-grain foods have fiber to help lower blood cholesterol and help you feel full.

Week Six Travel often? Don’t just sit and read or watch television while waiting for a flight. Stretch your legs,

and get moving.

Using herbs and spices in your meals increases the flavor without affecting diabetes control. But beware of herb blends that contain sodium and salt, such as lemon pepper and garlic salt.

If your blood sugars are low, don’t eat chocolate. It tastes good, but has a lot of fat, which your body absorbs more slowly. Choose a fat-free snack to get back to normal quicker.

Empty tennis ball cans are great for weights. Just fill them up with sand and duct tape them. Voilà, instant dumbbells!

When you go out to eat, ask the waiter to leave chips, French fries or other high-fat side dishes off your plate. Ask for vegetables or fruits instead.

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Week One

Walking 101

The popularity of walking as a fitness activity has grown by leaps and bounds. Walking is low-risk and easy to start, and is has proven health benefits.

A regular walking program can:

• Improve your cholesterol profile

• Boost your bone strength

• Lower blood pressure

• Prevent weight gain

• Increase your energy and stamina

Experts at the American Heart Association recommend that every American adult engage in 30 minutes or more of moderate intensity physical activity just about every day of the week, at least 2½ hours per week. You can do that by walking two miles briskly (about four miles an hour). If this is too fast, choose a more comfortable pace.

Get Ready!It’s simple to start a walking program! All you need are comfortable clothes and supportive shoes. Layer loose clothing, keeping in mind that brisk exercise elevates the body’s temperature. Shoes specifically designed for walking or running are best. Make sure you have a little wiggle room (½”) between your longest toe and the end of your shoe. Avoid cotton socks since they retain moisture and can promote blisters.

Technique • Begin with short distances. Start with a stroll that feels comfortable (perhaps 5–10 minutes) and

gradually increase your time or distance each week by 10–20 percent (add just a few minutes or blocks). If it’s easier on your joints and your schedule to take a couple of shorter walks (10–20 minutes) instead of one long walk (30–40 minutes) each day, do it!

• Focus on posture. Keep your head lifted, tummy pulled in and shoulders relaxed. Swing your arms naturally. Avoid carrying hand weights; they put excessive stress on the elbows and shoulders. Don’t overstride. Select a comfortable, natural step length. If you want to move faster, pull your back leg through more quickly.

• Breathe deeply. If you can’t talk or catch your breath while walking, slow down. Speed isn’t important at first — just establish the walking habit.

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IntensityTo warm up, walk at an easy tempo for the first several minutes. Then gradually adopt a more purposeful pace. You can incorporate some brisk intervals to add variety. For example, walk one block fast, two blocks slow and repeat several times. Gradually add more fast intervals with shorter recovery periods. Concentrate on increasing your speed while maintaining good posture.

Walking hills is a great way to tone your legs. Using Nordic walking poles can boost the calorie-burning value of your walk while promoting good posture and overall muscle endurance. Treadmill walking is a good option during inclement weather.

The end of your walk is an ideal time to stretch since your body is warmed up. Stretch your hamstrings and calves (important walking muscles) as well as your chest, shoulders and back. Hold each stretch for 15–30 seconds.

Track your progress. Experts recommend that you walk at least 30 minutes a day. If walking is part of your weight-loss plan, more is better. Walking 60 minutes a day at brisk intervals will help you burn more calories. Fit walking into your schedule whenever you can. That may mean three 10-minute walks over the course of a day. The best schedule is one that keeps you walking and keeps you fit!

SafetyListen to lively music while you walk to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic.

Wear light colors or reflective clothing and carry a flashlight or glow stick so you can be seen if you walk when visibility is low.

Stick to sidewalks when you can, and choose streets with lower speed limits. Faster streets are riskier because motorists are less likely to see pedestrians and can’t stop as quickly.

Know your area. Which businesses are open? Where are emergency telephones located? Walk on well-traveled streets rather than taking shortcuts in alleys or parking lots. Be calm and self-assured and walk purposefully to lower your chances of becoming a victim.

Two heads are better than one. Walking with a partner or in groups discourages crime and may help alert you to dangers such as speeding motorists or unleashed dogs.

If you have foot, knee, hip or back pain when walking, STOP and check with your doctor. You may need special exercises or better shoes. If you have osteoarthritis and have increased joint pain that lasts an hour or two after walking, consider another activity like stationary cycling or water exercise. Don’t stop exercising altogether!

Walking program developed by American Council on Exercise® in collaboration with the AHA. ©2011 American Council on Exercise. All rights reserved

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Week Two

How to Stretch, Warm Up and Cool Down

Warm UpBegin with low-intensity aerobic activity that warms up the muscles you will be using during your workout. If you’re a walker, this simply means you should walk at an easy pace for the first few minutes of your walk. Then, over the course of your warm-up, gradually increase your pace. The duration of the warm-up activity will depend on the intensity of your walk and your fitness level.

StretchingFlexibility exercises may be included after your warm-up, or, even better, at the end of your walk. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the rise in muscle temperature and circulation increases muscle elasticity, making them more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout. Great stretches for walking include: hamstrings, Achilles tendons and calves, hip flexors, abductors, as well as upper body stretches such as opening the chest and stretching the low back.

Here are some great stretches you can try:

Hamstring Stretch:

Prop one foot up on a low secure bench or stair step. Stand tall. Keeping your chest high, hips square and tailbone lifted, bend forward from your hips. Feel a stretch in the back of your thigh or knee. Hold 20–30 seconds on each leg.

Calf Stretch:

Stand facing a wall with both hands on it. Position one foot forward (knee bent) and the other leg back with the leg straight, toes pointing at the wall. With your stomach tight, lean in toward the wall until you feel a stretch in the lower part of the back leg. Hold 20–30 seconds on each leg.

Shoulder Rolls:

Lift your shoulders up toward your ears, then down and backwards in a circular motion. Repeat 5–10 times. Perform with both shoulders simultaneously or alternate right and left.

Hip Flexor Stretch:

Lunge forward with one leg, knee bent. The back leg can stay straight or bend slightly. Push your hips forward until you feel a stretch in front of your back thigh near the groin. Keep your torso upright and your front knee behind your toes. Hold 20–30 seconds on each leg.

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© 2008 American Council on Exercise. All rights reserved.

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Abductor (inner thigh) stretch:

Keeping your torso upright, lunge to one side with a bent knee over the toe. Keep your other leg straight. Push your weight to the “bent knee” side until you feel a stretch in the inner thigh of your straight leg. Hold 20–30 seconds on each leg.

Chest stretch:

Place your fingertips lightly on the back of your head. Push your elbows back while squeezing with your upper back until you feel a stretch in your chest near your underarms. Hold for 20-30 seconds.

Another option is to stand in a corner with one hand or elbow on each wall. Your feet should be 1½–2 feet away from the corner in a split stance. Keeping your back straight and tummy pulled in, lean into the wall until you feel a stretch in your chest near your underarms. Hold for 20–30 seconds.

Cool DownThe purpose of a cool-down is to lower the heart rate and metabolism slowly, which helps to avoid blood pooling, cramping or stiffness after a workout. By cooling down, you ensure circulation is maintained to vital organs so you’re less likely to become lightheaded or dizzy. The heart is also protected by cooling down because it reduces high concentrations of hormones, like adrenaline. A great way to cool down after walking is to go at a slower pace and to stretch the muscles that you just worked.

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Week Three

Fitting Fitness Into a Busy Schedule

By now you know that exercise is good for you, and that you should do something regularly, like walking. What’s the best time to exercise? Anytime!

A healthy exercise program includes muscle strengthening, flexibility training and plenty of aerobic exercise such as walking.

Creative SchedulingEven with a busy schedule, you can find creative ways to make time for walking. If you can fit in two 10-minute sessions during the day, it will benefit you almost as much as one 20-minute session. (Updated guidelines from the US Department of Health and Human Services [2008], the American Heart Association and American College of Sports Medicine [2007] state that moderate-intensity activity such as brisk walking can be performed in 10-minute bouts for improved health.) You just need to fit in a total of 2½ hours over the course of a week.

• You can easily accomplish 10–15 minute sessions by walking around the neighborhood after work, walking to a lunch spot that’s 10 minutes away or heading to the corner store for a few items. Instead of seeking the closest spot, save time, frustration and gas by parking farther from your destination and using the time and energy to walk. Or, if you take the bus, get off a stop earlier and take a brisk walk.

• To catch up with an old friend, schedule a walk together. It’s a great way to get some exercise and fresh air while you’re enjoying each other’s company. Chances are that you’ll be so focused on the conversation that you’ll walk farther than you planned.

• Do you or your friend have a pet? If so, volunteer to be the official dog walker and everyone will get more exercise — including the dog!

• During the work day, take the long way to the copier or restroom. Walk over to talk to someone instead of calling. Instead of a coffee break, take a 10-minute walk break! You’ll burn a few extra calories and prevent stiffness.

• Discuss business plans with colleagues while going for a short walk instead of sitting at a desk. Develop a new corporate culture of “walking meetings.”

• On weekends, take a walk to reconnect with your family members. If the kids want to go to the park or a friend’s house, walk to get there.

• Turn shopping into an aerobic activity. Shopping is walking, so don’t stop for 10 minutes straight and you’ve worked in one of your daily sessions! Check with your local mall for mall walker programs, and you’ll have company.

© 2008 American Council on Exercise. All rights reserved.

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Week Four

Stepping Out: 5 Ways to Make Walking More Fun

1. Urban walk. Start at a slow pace for five minutes. After you’re warmed up, alternate between a slow and rapid pace for each city block. Take flights of stairs two at a time. Find a bus stop or a park bench and do some stretching to cool down.

2. Mall walk. Indoor malls give you a safe environment with restrooms, water, refreshments, and interesting sights, no matter what the weather or time of day.

3. Tourist walk. Walking can help you manage jetlag as well as explore a new locale. Check with the hotel or tourist information center for safe routes and sightseeing maps.

4. Meditation walk. Focus on the soles of your feet meeting the ground and notice the pressure changes as you stride. Awaken all your senses to what you hear, see, smell, and feel.

5. Forest or creek walk. Start with easy trails. Carry bottled water, dress in layers, and wear waterproof shoes in damp areas. Look for waterfalls and other natural wonders.

Source: The Walking Deck: 50 Ways to Walk Yourself Healthy, by Shirley Archer, published by Chronicle Books.*Reprint permission granted from Hope Health - www.hopehealth.com

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Week Five

Time of Day Tips

Tips for Early Morning Walkers: • The night before, get your walking clothes and shoes ready so it’s easy to put them on and head

out the door.

• An MP3 player or other portable music device programmed with uptempo music or set to your favorite radio station can keep you moving at a brisk pace. Just make sure you can still hear traffic.

• Stretch your calves and hamstrings at the end of your walk. Watch a morning news show or check your email while stretching.

• If it’s dark outside, wear clothing with reflective stripes so motorists can see you.

Congratulations! You’re getting your day started right!

Tips for Lunchtime Walkers: • Schedule your lunchtime walk in your work calendar. Think of it as an important appointment,

which it is!

• If you can, keep everything you’ll need for walking at work. This way you won’t find yourself saying “I forgot my shoes. I can’t go.”

• Recruit a couple of colleagues to join you so you can keep each other on track.

• Depending on your walking pace, the weather and your tendency to sweat during exercise, you may be able to wear your work clothes and just switch to athletic shoes. Or you may prefer to slip on a T-shirt. In cooler weather, you might need a jacket, hat or gloves. If you’re walking briskly, you’ll heat up after about 10 minutes, so avoid the tendency to overdress. You’ll be MOVING, not sitting in the fresh air!

• Pick a route where you can grab a healthy snack or lunch at the end of your walk, or better yet, pack your own.

Congratulations on fitting in fitness!

Tips for After-Work Walkers:

• Have a light snack at about 4 p.m. (for example, a fat-free, 1% fat or low-fat unsweetened yogurt and one tablespoon of unsalted almonds (about 4–6 nuts), or an apple and 1 oz of fat-free, 1% fat or low-fat cheese) so you don’t experience a late-day dip in energy and talk yourself out of walking.

• Pick an area that’s not heavily trafficked since rush hour can increase air pollutants.

• Walk tall and do some backward shoulder rolls to relieve work stress.

• If it’s dark, wear clothing with reflective strips so motorists can see you.

Congratulations on taking care of yourself!

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Week Six

Staying Motivated/Getting Back on Track

Are you finding it difficult to get out of bed in the morning for your daily walk? Are you making up excuses to skip the walk at lunchtime? Even the most dedicated exercisers occasionally get bored with their routines. Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale exercise regimen.

Quick FixFirst, evaluate your routine to determine what really bores you. A new variation on your favorite activity — such as a scenic new route — may reinvigorate a stale course. If you’ve always walked indoors, logging miles on a treadmill or indoor track, move your workout outside for a change of scenery. Hike on trails; walk through a park or around a lake.

Good CompanyWalking alone often is an oasis of solitude in a busy day, but maybe you need some company. Ask a friend to be your walking partner — you’re much less likely to skip a workout if someone is waiting for you. Just about every sport or activity has a club; to find one, ask around at gyms or local community centers. Keeping up with the crowd also means that you’ll be challenged to improve and take your walking workouts to a new level.

Challenge YourselfMany exercisers walk simply to stay in shape, and most of the time that’s just fine. But setting a goal, such as walking a 5k or 10k race — especially one that benefits a charity or cause such as fighting heart disease — will give your daily workouts more meaning. Start by incorporating bursts of speed into your walks. After a gentle warm-up, alternate a fast pace with a slower one for recovery. This can be as simple as speed walking to the next tree, or as structured as timed intervals on a track or walking up stadium steps.

Add VarietyElite triathletes pioneered the concept of cross-training, and it works for the rest of us, too. If you usually focus on one activity, such as walking, substitute another a few days a week. Consider adding 1–2 days of strength training exercises to your routine. Ideally, any exercise program should include moderate-intensity aerobic physical activity, muscle strengthening exercise and flexibility. A certified personal trainer can help you if you’ve never tried this type of workout.

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New ToysSmall exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging. Pedometers, heart-rate monitors and MP3 players are just a few items to consider. Find out which new training gadgets are available for your favorite activity. Even buying new walking shoes or clothes can inspire you to get out and use them.

When You’ve Gotten Off TrackWhen you’ve lapsed from exercise, identify where you went wrong. Was it illness, bad weather, travel or staying busy with a big project at work? Figure out what caused you to break your good habits and ways you can avoid this in the future. Then look at your schedule to see where you can fit in your daily walks. Even if you have limited time, try to fit a couple of 10–15 minute brisk walks in during the day. Remember, some exercise is far better than none, but make sure you get at least 150 minutes (2½ hours) per week of moderate-intensity aerobic activity.

Take a BreakSometimes you really do need time off. In that case, cut back on your usual routine or tweak it. You might even find a new twist that you enjoy more than your old standby. Once you’ve fought your first battle with boredom, you’ll know the tricks to keep your routine from becoming too routine. Trying new routes, new challenges and new activities — and learning how to throw a little variety into your tried-and-true routine — can help you avoid making creative excuses to not exercise.

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Six-Week Beginner Walking Plan

This six-week program is for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts have found that about 30 minutes a day of regular moderate exercise is effective for improving health and reducing the risk of many diseases.

Monday, Wednesday and Thursday are the core workout days, with Tuesdays and weekends optional at the beginning. Fridays are rest days or “Alternate Activity” days. Pick which days of the week work best for you and your schedule. Always start your walk with 3–5 minutes at an easy warm-up pace. To find more advanced plans or the plan that works for you, visit Heart.org/NationalWalkingDay and take our walking plan quiz to get started.

Congratulations! Now that you’ve completed the American Heart Assocation’s six-week walking program, continue to make walking a regular part of your life. For ongoing health and energy, try to walk at least 30 minutes a day, five days a week. As you’ve learned in this program, vary your speed, course and time to challenge yourself and to keep your program interesting. You’re on your way to a healthier lifestyle!

Walking program developed by American Council on Exercise® in collaboration with the AHA. ©2011 American Council on Exercise. All rights reserved

Monday Tuesday Wednesday Thursday Friday Weekend Workout(optional)

Week 1Easy walk: 5–10 mins

Stretch: 2 mins Easy walk: 5–10 mins

Easy walk: 10–15 mins

NOTE: always rest when necessary!

Easy walk: 5–10 mins Stretch: 2 mins

Easy walk: 5–10 minsEasy walk: 10–15 mins Rest


Window shopping is great!


Stretch: 2 mins Brisk walk: 5–10 mins

Easy walk: 10–15 minsEasy walk: 10–15 mins

Stretch: 2 mins Brisk walk: 5–10 mins


Remember: rest when necessary.

Rest Easy walk: 15–20 mins


Stretch: 2 min Brisk walk: 5–10 mins



Brisk walk: 5–10 mins


Rest


Don’t window shop! Keep moving!

Week 4Easy walk: 10–15 mins Brisk walk: 5–10 mins

Stretch: 2 mins


Easy walk: 10–15 mins Brisk walk: 5–10 mins

Stretch: 2 mins


Rest Brisk walk: 20–25 mins

Week 5Easy walk: 10–15 min

Brisk walk: 10–15 mins Stretch: 2 min


Easy walk: 10–15 mins Brisk walk: 10–15 mins

Stretch: 2 mins


Alternate Activity of your choice:

Go dancing, rake leaves for 20+ mins


Week 6

Total Time: 24–34 mins


Power Intervals –Power walk: 30 secs

–Easy walk: 1 min Repeat 4–6 times.

Easy walk 3–5 mins

Alternate activity of your choice for 20–30

minutes



Rest Easy walk: 25–35 mins

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National Walking Day How-To Guidewcm/@fc/documents/... · 2013-02-12 · National Walking Day TM...

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Transcript of National Walking Day How-To Guidewcm/@fc/documents/... · 2013-02-12 · National Walking Day TM...