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Walking Toolkit

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Table of Contents

Introduction ......................................................................................................................................3

How to use this toolkit ......................................................................................................................4

Walking 101

Walking and eight dimensions of wellness......................................................................................5

Walking measurements ...................................................................................................................6

SMART goal .....................................................................................................................................7

Walking basics .................................................................................................................................8

Stay motivated .................................................................................................................................9

Walking group guide

Logic model for health priority example.........................................................................................10

Logic model for health priority template ........................................................................................11

Start a walking group or neighborhood walk .................................................................................12

Work plan .......................................................................................................................................13

Walking tracker ..............................................................................................................................14

Grant opportunities ........................................................................................................................15

Resources ......................................................................................................................................16

References .....................................................................................................................................17

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Introduction

This walking group toolkit has been arranged by Cenpatico Integrated Care’s Choose Health®

program in order to support our communities with their health and wellness goals. Physical activity

decreases the risk of chronic diseases, reduces the risks of premature mortality, and promotes

improved mood and overall positive health benefits (CDC, 2015). Walking groups can be a valuable

option to meet the community members’ needs for access to physical activity and social engagement.

Walking is free and is correlated with reducing the rates of heart disease, hypertension, cancer,

diabetes, obesity, depression and anxiety (CDC, 1999). An environment that encourages and eases

accessibility to healthful living is essential to establish a culture that naturally makes the right choices

for optimal health and wellness (Designing Healthy Communities, 2012).

This toolkit is not meant to be comprehensive but rather is designed to guide coalitions through the

program planning process. The information provided supports Choose Health’s® core values of

SAMSA’s Eight Dimensions of Wellness and increasing the prominence of Blue Zones in our

communities.

Eight Dimensions of Wellness

SAMSA’s “Eight Dimensions of Wellness” is a cornerstone of Choose Health®, encouraging a

balanced and healthy lifestyle. The eight dimensions are: emotional, environmental, intellectual,

physical, occupational, spiritual, financial, and social.

Choose Health® also strives to increase the prominence of Blue Zones and help residents improve

their overall quality of life. Blue Zones, places throughout the world where residents live longer and

better, are examples of communities that support and encourage healthful living. The people from

these diverse geographic regions all move more naturally, they have an identified sense of purpose,

they manage stress, they stop eating when they are 80% full, they consume mostly plant based food,

they drink wine moderately, they have a sense of belonging through faith based practices, they put

their loved one’s first, and they have social interactions with those who support healthy behaviors

(bluezones.com, n.d.).

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How to utilize this toolkit

This toolkit begins by introducing examples of how walking can be used to pursue all 8 dimensions of

wellness. There are some measurement tools as well, to help walkers keep track of their progress.

The toolkit then includes a SMART goal outline, to help start anyone’s plan to walk their way to

wellness. The subsequent information provides some basic walking considerations. The toolkit

offers tips for keeping walking members motivated!

A logic model example and template are included for your coalition’s goal setting and strategic

development. The toolkit moves on to a simple 8 steps work plan to start a walking group or

neighborhood walk which supports local business.

How you use this toolkit will depend on you or your coalition. You may decide to form a walking

group amongst your friends, neighborhood or work colleagues; you can use the information you find

useful and disregard what you don’t need. If you are creating a program with your coalition to

develop multiple walking groups throughout your community or starting a neighborhood walking

program, you may find it helpful to use the logic model template, budget template, and work plan

incorporated in this toolkit (budget template found in separate attachment).

The next part of this toolkit is an activity tracker for your walkers! While you may consider investing in

activity journals, the template is a nice alternative for a limited budget.

Should you decide to develop a program for your community, grant opportunities are listed. The

toolkit ends with additional resources that you or your coalition may find helpful.

Created by

Dennae Huerta, Health and Wellness Research Specialist and Iris Betancourt, Choose Health

Manager.

For more information please contact Choose Health® at ChooseHealth@cenpatico.com

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Walking and Eight Dimensions of Wellness

Environment Hike and enjoy

your surroundings

Emotional

Go for a walk to decompress

Intellectual Walk at

musuems or cultural events

Physical Walk to get

exercise

Occupation

Walk on a break to boost your energy

Spiritual

Go on a nature walk

Financial Save money by walking

your children to school

Social Join a walking group or your neighborhood

walk

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Walking Measurements

In accordance with the Physical Activity Guidelines for Americans, adults should strive to get 150 minutes of moderate-intensity aerobic physical activity weekly; or 75 minutes of vigorous-intensity physical activity or an equivalent combination. Children and adolescents should strive for at least 60 minutes of daily activity (Why Walk? Why Not!, 2015, para. 1).

Steps to Miles

This chart converts the number of steps to minutes and miles (somerville.gov, n.d.).

Steps Minutes Miles

1000 = 10 = 1/2

2000 = 20 = 1

3000 = 30 = 1 ½

4000 = 40 = 2

5000 = 50 = 2 ½

6000 = 60 = 3

Activity 100

lb

150

lb

200

lb

Bicycling, 6 mph 160 240 312

Bicycling, 12 mph 270 410 534

Jogging, 7 mph 610 920 1,230

Jumping rope 500 750 1,000

Running 5.5 mph 440 660 962

Running, 10 mph 850 1,280 1,664

Swimming, 25

yds/min 185 275 358

Swimming, 50

yds/min 325 500 650

Tennis, singles 265 400 535

Walking, 2 mph 160 240 312

Walking, 3 mph 210 320 416

Walking, 4.5 mph 295 440 572

Physical Activity and Calories

The chart below shows the approximate calories spent (miles per hour/level of intensity) by a 100-, 150- and 200- pound person doing a particular activity

(Moderate to Vigorous, 2014, p.1)..

Level of Intensity

The level of intensity related to physical activity is “the level of effort required by a person to do an activity” (Measuring Physical Activity, 2015, para. 2). Your activity intensity is reflective of how your activity affects your heart rate and breathing. An easy way to measure your intensity is with the talk test: Moderate intensity- if you can talk, but not sing during your activity. Vigorous intensity- it is difficult to say more than a few words without pausing to breath (Measuring Physical Activity, 2015). The chart below provides examples of activities and the associated intensity (Moderate to Vigorous, 2014, para. 11).

Examples of moderate intensity

Examples of vigorous intensity

Walking briskly (3mph or faster)

Race walking, jogging, running

Water aerobics Swimming laps

Bicycling slower than 10 mph

Tennis (singles)

Tennis (doubles) Aerobic dancing

Ballroom dancing Bicycling 10 mph or faster General gardening Heavy gardening

Hiking uphill or with heavy backpack

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Set a S.M.A.R.T. Goal

(Specific, Measurable, Attainable, Reasonable, Timeframe)

Write in your goal:

I will_________ (specific) __________ (measurable) __________ (attainable) ___________

(reasonable)_____________ (timeframe).

Or

Our walking group will_________ (specific) __________ (measurable) __________ (attainable) ___________

(reasonable) _____________ (timeframe).

•Timeframe •Reasonable

•Attainable •Specific & Measurable

I will walk 1 mile

afterwork or during a

break

for 3 months 3 times per

week

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Walking Basics Research has shown that walking for 30 minutes per day can lower blood pressure, help

maintain weight and may improve lipids (How to Promote, n.d., p. 2). Be mindful of health conditions and remember to walk at the pace that feels right to you! You can speed up

your pace as you move along in your walking journey!

Water

•Stay hydrated

•Drink plenty of water before and after you walk

•Take frequent sips as you walk

•Fun Facts:

•The amount of water you should drink depends on many factors, including your weight. Find out how much water you should be drinking with a hydration calculator: http://ab.weather.com/outlook/health/fitness/tools/hydration

•Do you have a hard time drinking enough water? Flavor your water with these fun infusion recipes: http://www.cookinglight.com/food/recipe-finder/infused-water-recipes

What to wear

•Walking Shoes •Clothing appropriate for weather

•Avoid cotton which absorbs moisture

•Synthetic “wicking” fabrics draw sweat away from the skin

•Light colored fabric reflects sunlight to keep you cool in warm weather

•Layer clothes for winter weather •Brimmed hat

•Sunglasses (UV protection)

•Sun screen

•Pedometer (track your steps!) (Walking 101, n.d.)

•Fun Facts:

•Find out about workout clothes do's and dont's at: http://college.usatoday.com/2014/08/22/9-gym-workout-wear-dos-and-donts/

Stretch

•Before and after walk

•Pre-warm up stretches: ankle circles, leg swings, figure-8 leg swings, pelvoc loops, arm circles, hula-hoop jumps

•Post walk stretches: calf and hip stretch, back and hamstring stretch, shin and thigh stretch

•For full instructions on proper stretching visit: http://www.pbs.org/americaswalking/health/healthprewalk.html and http://www.pbs.org/americaswalking/health/health3minute.html

•Flexibility benefits can be found at: http://www.acefitness.org/fitness-fact-article/2610/flexible-benefits/

•Fun Facts: •Stretching helps maitain a healthy range of movement and helps prevent injuries

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Stay Motivated!!!

Incentives

Group incentives:

-Water bottles

-T-shirts or hats

-Activity journals or notebooks

Self-motivating incentives:

-New outfit

-New shoes

-Take a before and after picture (Going and Growing, n.d.).

Mix it up

-Try new and interesting walking routes

-Litter walks

-Speed up

-Social activities post walk

-Bicycle

-Yoga club, dance workouts, other activities

-Introduce healthy competition

-Train for charity walks

-Restaurant or business hop (Going and growing, n.d.)

Milestones

-Celebrate and honor milestones

-Weight

-Body measurements

-Improved sleep health

-Improved blood pressure

-Stress reduction (Going and Growing, n.d.).

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Logic model for health priority example

Health Priority: Cardiovascular health

Goal #1: Create an environment where making the healthy choice is the easy choice

Objective #1: Help families in our community get enough physical activity to manage weight

Outcome Indicators:

-Participants in need of weight management will lose 1% of body weight (those with healthy weight will

maintain)

-Hip to ratio measurements will reduce

-Elevated blood pressure will be reduced

Strategies:

- Form walking group: will walk 2 hours and 30 minutes weekly for three months

-Take weight and blood pressure measurements at program registration and program completion

-Stress level surveys provided to each participant to submit at end of each walk for chance to win a prize

Performance Indicators:

-Maintain healthy blood pressure levels or reduce blood pressure to healthy levels

-Weight loss and weight maintenance

-Participants report reduced stress levels

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Logic model for health priority template

Health Priority:

Goal #1:

Objective #1:

-

-

-

Strategies:

-

-

-

Performance Indicators:

-

-

-

(CHAT, 2013)

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Start a walking group or neighborhood walk

Walk your way to wellness by starting a walking group at work or with your friends! Create a walking group

program to help build a culture of wellness in your community! Take your walking group to the next level by

starting a fun neighborhood walk! Connect your community with a seasonal or social walking group. Form

partnerships with your local businesses to include their venture on your walking adventure!

A neighborhood walk is a great way to get your community members re-connected with your local businesses

and visa versa.

Create scavenger hunts by using local landmarks, partner with local businesses to participate as stopping

points!

Walking Club

Walking group team name:

We will start our walking group on:

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Work plan

Steps Action Responsible

party Meeting date

Due date

1 Identify local partners

2 Select members

Walking leader

No less then 3 members, no more than 15

If implementing Neighborhood walk- the more the merrier

Feel free to have multiple walking groups to accommodate more members

3 Hold a meeting or kick off party

This can be for walkers in order to be involved with decision process

For neighborhood walk, meeting may be with community partners

4 Select a walking time

5 Identify the route

Map out several routes

Make sure convenient

Make sure safe: walkability, traffic

Pleasant/interesting (ex: historic area) 6 Set goals and guidelines

See walking group goal model

Set guidelines

Cell phone and headphones use

Telephone/email tree for communication Obey traffic laws when applicable

Confirmation calls? Leave at designated time?

Check-in process

Will someone be CPR/first aid certified?

7 Walk

8 Track and Celebrate

See tracking log

Acknowledge successes

Neighborhood walk- hold drawings for prizes at the end of each walk

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Walking tracker

Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total

# of minutes walked

# of steps taken

Goal

Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total # of minutes walked

# of steps taken

Goal

Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total # of minutes walked

# of steps taken

Goal

Week 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total

# of minutes walked

# of steps taken

Goal

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Grant Opportunities

Keep checking websites for new submission due dates

Cenpatico Integrated Care Community Reinvestment Grant

Cenpatico is the Regional Behavioral Authority (RBHA) for 8 counties in Southern Arizona: Pinal, Pima, Yuma,

La Paz, Cochise, Graham, Greenlee, and Santa Cruz counties. Every year a percentage of Cenpatico

Integrated Care’s net profits are given back to community organizations interested in improving the lives of

those living in our communities. To qualify for these grants, an organization must be:

A 501(c)3 Organization or pending a non-profit application A 501(c)19 Veterans’ Organization A City Government or division A State Government office or division A County Government office or division A Tribal Government or division

The project must be for a community in the counties that we serve

For more information visit:

http://www.cenpaticointegratedcareaz.com/community/community-reinvestment-2015/

Southern Arizona Roadrunners

The Southern Arizona Roadrunners established the Children’s Fitness Fund to provide money for community

endeavors that promote life-long fitness for children. The programs funded by SAR focus on the development

of healthy lifestyles for children, with emphasis on running related activities. SAR seeks to fund programs that prepare children for a lifetime of individual exercise, regardless of physical condition or ability.

For more information visit:

http://www.azroadrunners.org/go/category/about/childrens_fitness_fund

America Walks: Making America a Great Place to Walk

Call to Action: Every Body Walk! Collaborative Micro Grants

Successful micro grant applicants will have an existing focus on walking and walkability. Applicants may be

part of a host organization or a stand–alone non-profit. They must have a formalized structure, organized plan

of priorities and accountable leadership.

For more information visit:

http://americawalks.org/call-to-action-every-body-walk-collaborative-micro-grants/#sthash.VcZNkVIK.dpuf

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Resources

America’s Walking

http://www.pbs.org/americaswalking/resources.html

CDC Physical Activity Basics

http://www.cdc.gov/physicalactivity/basics/index.htm

Every Body WALK!

http://everybodywalk.org/

Flexibility benefits

http://www.acefitness.org/fitness-fact-article/2610/flexible-benefits/

Hydration calculator

http://ab.weather.com/outlook/health/fitness/tools/hydration

Infused water recipes

http://www.cookinglight.com/food/recipe-finder/infused-water-recipes

Map my walk app

http://www.mapmywalk.com/

Pre-Walk Warm-Up Routine

http://www.pbs.org/americaswalking/health/healthprewalk.html

3-Minute Post Walk Stretch Routine

http://www.pbs.org/americaswalking/health/health3minute.html

Safety screening questions

http://easyforyou.info/

Start or Join a Walking Club

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Start-or-Join-a-Walking-Club_UCM_460019_Article.jsp#.VruxoNJIiUk

The walking site

http://www.thewalkingsite.com/beginner.html

Walking Initiatives

http://www.nrpa.org/Grants-and-Partners/Recreation-and-Health/Walking-Initiatives/

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References

Baroff, B. (Director). (2012). Designing Healthy Communities [Motion picture on DVD]. Media Policy Center

Cdc.gov. (November 17, 1999). Physical Activity and Health, a report of the Surgeon general. National Center for Chronic Disease Prevention and Health Promotion. Retrieved from http://www.cdc.gov/nccdphp/sgr/summ.htm

Cdc.gov. (September 4, 2015). Why Walk? Why Not!. Division of Nutrition, Physical Activity, and Obesity. Retrieved from http://www.cdc.gov/physicalactivity/walking/index.htm

CHAT. (April 2013). Pima County Community Health Improvement Plan 2013-2017. Community Health Improvement Plan. Retrieved from http://assets.thehcn.net/content/sites/arizona/Community_Health_Improvement_Plan.pdf

Createthegood.org. (n.d.). Walking Group Tool Kit. AARP. Retrieved from http://createthegood.org/sites/default/files/how-to/WalkingGroup.pdf

Heart.org. (n.d.). Going and Growing. American Heart Association®. Retrieved from http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463352.pdf

Heart.org. (n.d.). How to Organize. American Heart Association®. Retrieved from

http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463349.pdf

Heart.org. (n.d.). How to Promote. American Heart Association®. Retrieved from

http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463350.pdf

Heart.org. (2014). Moderate to Vigorous-What is your level of intensity?. American Heart Association®. Retrieved from http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Moderate-to-

Vigorous---What-is-your-level-of-intensity_UCM_463775_Article.jsp#.Vublj9L2aUk

Heart.org. (n.d.). Walking 101. American Heart Association®. Retrieved from

http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463348.pdf

Somervillema.gov. (n.d.). Step/Activity Conversions. Retrieved from

http://www.somervillema.gov/fitnesschallenge/resources/STEP-Activity-Conversions.pdf