Our Feet Were Made for Walking The benefits of walking

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Our Feet Were Made for Walking

The benefits of walking


Presented by:

Louise DawConsultant

Physical Activity Resource Centre, Ophea

[email protected] 519.646.2121

http://parc.ophea.net


Presentation Outline

Overview of walking – benefits and supporting research, walking technique, considerations, barriers and solutions

Pedometer information Urban Poling explanation Walking resources and supports Discussion on what is happening in

our community Closing remarks


Did you know ?

Walking is the most popular form of exercise in Canada 1

Only 35% of Canadians accumulate 10,000 steps a day to be considered as having an active lifestyle 2

People who wear pedometers generally increase their steps per day by 26% 3

More then half of the muscles in our body were made for walking 1


Why Walk?

Cost effective Safe Easy to do Little or no equipment Ageless Health benefits


Health Benefits

Reduces body fat & promotes weight loss

Strengthens muscles Strengthens heart & lungs through

aerobic activity Helps reduces stress & tension,

improves mental health


More Health Benefits

Increases energy levels Improves posture & balance Increases self esteem Fun Virtually injury free So much more !!


Current Research on the Benefits of Walking

Research shows that walking can

benefit a wide range of health

concerns such as:

Prevention and management of diabetes Reduce risk of certain types of cancer Reduce risk of cardiovascular disease Improve mental health and well-being


Proper Walking Technique

4 Steps to perfect walking form:

Head, shoulders and chest

Arms and hands Abdominals Hips, thighs and feet


Where to Walk?

The mall

Local

trails

On a treadmillYour neighbourhood


What do we need to consider before going for a walk?

Safety and location Footwear Clothing Hydration Stretching – warm up & cool down Indoor vs. outdoor Weather


Barriers to Walking

Barriers

Solutions

Weather wear appropriate clothing and shoescheck the forecast before you leave

Safety walk with family or friendswalk in public places, inside or outsidewalk in day light let people know where and when you are walking

Location walk at work on your lunch break or walk around your neighbourhood where you live

be creative, you can walk anywhere!


Pedometers

A pedometer is a small electronic device worn on your hip that will count your steps

Can also record distance walked or calories burned

The goal is to walk 10,000 steps every day to be considered as having an active lifestyle and see health benefits


PedometersQuick Facts

10,000 steps is approximately equal to 5 miles or 8.05 km.

There are approximately 1320 steps in a kilometer for a person with an average stride length of 76 centimeters.

Adult brisk walk – 3000-4500 steps in 30 min.

Activity converters are available online


Additional Informationon Pedometers

Where can you get pedometers from? Available at your local sports good store Some public libraries or city halls have a

pedometer lending program

Pedometer Challenges Have participants track their daily step

counts and see who walks the furthest overa week or a month

Fun to facilitate at home, at work or in your community


Urban Poling

Urban poling is walking with specially designed poles

Also known as Nordic Walking History – began in Finland

in the 1930’s when cross country skiers began using poles during their summer training.


Benefits of Urban Poling

Additional upper body workout Greater ease to climb and descend

on hills Improved balance and stability Less impact on hip, knee and ankle

joints Positive influence on your cardio and

respiratory systems


Walking Resources


Canada Walks

Canada Walks is a department of Green Communities Canada (GCC) and aims to be the centre of excellence for walkability in the country by bringing together a diverse group of projects whose focus is on promoting walking and walkable communities.

Canada Walks supports a number of projects such as Ontario Communities walkON program and iCANwalk program.


Canada Walks

Ontario Communities walkON program –

to collaborate, to engage and to support their communities to create environments that support walking.

Check online for the monthly Walkolution e-News


Canada Walks

iCANwalk is a collaboration of partners who support the development of sustainable and walkable communities across Ontario that will improve the health of our citizens, our children and our environment.

Campaign was launched in Ajax Ontario in September 2010

www.icanwalk.ca – for information, updates and resources


Additional Resources

Hike Ontario – www.hikeontario.com


Steps to Starta Walking Group

1. Brainstorm goals for the group

2. Create the structure for the walking group i.e. times, locations, routes, formal or informal

3. Set expectations for participants

4. Set expectations for walking leaders

5. Recruit members and advertise walking group


Steps to Maintaina Walking Group

Provide tracking tools for participants walking group schedule, chart to track steps taken or

distance walked

Have participants set personal goals SMART goals

Keep walkers motivated hold motivational meetings, e-mail updates to group,

showcase group in the community, train for a fundraising walking event, use pedometers, vary the walking routes etc.

Monitor the group


What’s going on in our community?

Are there established walking groups? Is there any community support for

walking programs? Are there any upcoming charitable walks

that community members can participate in?

Are there any pedometer lending programs?


Overview

Walking has multiple health benefits and can contribute to healthy lifestyles

Walking can be enjoyed by all ages and all abilities

There are a variety of resources and programs available to support community action in creating a stronger walking culture

Take the first step and go for a walk today!


Questions?

Comments?


For more information

Please contact:

Louise Daw

ConsultantPhysical Activity Resource Centre, Ophea

[email protected]

http://parc.ophea.net


Thank you

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Our Feet Were Made for Walking The benefits of walking