WALK AMERICA. Welcome to Week 1 Congratulations on joining Walk America! WIN BIG. Looking forward Next week you ll arrive in Philadelphia!

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Alexandrina Stewart
5 years ago
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1 Welcome to Week 1 Congratulations on joining Walk America! Start your journey in New York City! Get ready to have some fun and get healthier along the way! This week, you ll aim to take 21,000 steps as you begin your virtual journey in New York City. This week s daily goal: 3,000 steps (1.5 miles) There s plenty to do in the city that never sleeps! You can: Visit the Statue of Liberty on Ellis Island Take a tour of the Empire State Building Take a walk through Central Park 21,000 steps (10.5 miles) Helpful tips: Make sure your pedometer is tracking all of your daily steps put it on as soon as you get up. Wear it everywhere (except the bathtub, shower or pool) until you climb into bed. Make your daily walk something you look forward to. Bring along some enjoyable music or a buddy to keep you company. Looking forward Next week you ll arrive in Philadelphia!

2 Welcome to Week 2 Now arriving at the City of Brotherly Love! Keep up the pace you re doing a great job! You ve arrived in Philadelphia, PA. This week, you ll aim to take 28,000 steps during your virtual journey. This week s daily goal: 4,000 steps (2 miles) There s lots to see and do when you get to Philly! You can: Visit the Liberty Bell, a symbol of American independence Run up the stairs of the Philadelphia Art Museum a la Rocky Balboa Pose for a photo in front of the iconic LOVE statue 28,000 steps (14 miles) Helpful tips: Stick to your step goal. By setting a step goal and monitoring your progress throughout the day, you are more likely to push yourself to reach the goal. Tricks to fit more steps into your day: Park farther away from your destination, take the stairs instead of the elevator, or reserve half your lunch break for walking Looking forward Next week you ll arrive in Chicago!

3 Welcome to Week 3 You re in the Windy City! Woo-hoo! You ve made it to Week 3 and you ve arrived in Chicago, IL, the third most populous city in the U.S. Stay in step with your goals you ll get there by walking 35,000 steps this week! This week s daily goal: 5,000 steps (2.5 miles) Chicago has lots of fun things to see and do! You can: Enjoy the beautiful flowers planted at the Chicago Botanic Garden Take a walk in Millennium Park Visit the Sears Tower and other magnificent skyscrapers 35,000 steps (17.5 miles) As you solidify your walking routine, keep these tips in mind: Remember that something is always better than nothing. Even if you intended to walk 20 minutes, a 10-minute walk is still better for you than forgoing the walk. If you can t take 30 minutes once a day to walk, consider breaking the time down into chunks. For example, walk 10 minutes in the morning, 10 minutes at lunch, and 10 minutes in the evening. Looking forward Next week you ll arrive in St. Louis!

4 Welcome to Week 4 Now arriving at the Gateway to the West! Nice work! You re onto Week 4 of the Walk America Challenge, and you re in St. Louis, Missouri. Walk 42,000 steps to meet your next goal! This week s daily goal: 6,000 steps (3 miles) There s more than meets the arch in St. Louis! While you re there, you can: Eat a healthy meal al fresco at one of the many restaurants at The Loop Check out Laumeier Sculpture Park, an open-air museum Visit the Gateway Arch, the world s tallest national monument 42,000 steps (21 miles) Walking: It s a pleasurable activity When you exercise, your body releases chemicals called endorphins, which can help trigger positive feelings in the body. Walking is one of many ways your body can release endorphins, which can help make you feel pleasantly energized and perhaps even mildly euphoric! Those who walk at a higher heart rate will notice this effect more than those who walk at a slower heart rate pace. Even at a slower pace, most people notice an improvement in mood while and/or after walking. If you love being outside, walking in fresh air and among pleasant scenery may even boost your mood more than walking indoors on a treadmill. Looking forward Next week you ll arrive in Denver!

5 Welcome to Week 5 Welcome to the Mile High City! You ve made it to the halfway point of the competition great job! Now you ve arrived at Denver, Colorado. Keep it up--you re only 49,000 steps away from getting to your next destination! This week s daily goal: 7,000 steps (3.5 miles) There s plenty to do in Colorado s state capital. While you re in Denver, you can: Get your picture taken at the One Mile Above Sea Level sign at the Colorado State Capitol building Take a tour of the Denver Mint, which makes more U.S. money than anywhere else in the world Enjoy a gorgeous view of the Denver skyline at Cheesman Park 49,000 steps (24.5 miles) Try the buddy system! Walking alone is fun, especially if you re trying to clear your mind or enjoy some peace and quiet. But walking with a buddy also has its benefits. It can help keep you both motivated and accountable you ll be less likely to skip a walking session, and you ll look forward to the social aspect of your walk. Not sure who to walk with? Here are a few suggestions: Recruit your spouse, family member, or a friend. Talking and walking can enhance your existing relationship. Join a walking club or group of mall walkers to find potential walking partners. Try not to be shy about meeting and talking to these people you know you have one thing in common with them already (walking!), which is a great topic of conversation! Looking forward Next week you ll arrive in Salt Lake City!

6 Welcome to Week 6 You re at the Crossroads of the West! Great job you ve made it to the sixth week of Walk America! Welcome to Salt Lake City, Utah. You ll get to your next destination in just 56,000 steps! This week s daily goal: 8,000 steps (4 miles) There are plenty of fun things to do in Utah s state capital. While you re there, you can: Play volleyball or soccer at Sugarhouse Park Check out over 300 different varieties of birds at Tracy Aviary Take a star-studded trip to Clark Planetarium 56,000 steps (28 miles) Break your walking time into chunks Even if you can t dedicate a 30-minute period to walking every day, you can still accumulate 30 minutes of walking throughout the day. Try these suggestions for fitting small amounts of walking into your day that can total 30 minutes: Exit the bus before your destination and walk the rest of the way. Use the restroom, break room, water fountain, etc. that is further from your work area. Park your car farther from the store or your office. Walk to pick up lunch instead of having food delivered. During commercial breaks on TV, get up and walk around the house. Trade your riding lawn mower for a push lawn mower. Keep a pair of walking shoes at your office for quick 10-minute stress-reducing walks. Looking forward Next week you ll arrive in Las Vegas!

7 Welcome to Week 7 You ve reached the Entertainment Capital of the World! Welcome to Las Vegas, Nevada. Keep up the great work! Take just 63,000 more steps, and you ll get to your next destination! This week s daily goal: 9,000 steps (4.5 miles) When it comes to entertainment, Las Vegas has you covered! While you re there, you can: Visit U.S Route 95 at night to get an exceptional view of the Strip s neon lights Check out over 150 species of animals and plants at the Southern Nevada Zoological-Botanical Park Enjoy the fountain show at the Bellagio 63,000 steps (31.5 miles) Pick up your pace Faster walking may help you burn more calories. Try these simple strategies to speed up your walking: Increase your walking speed by taking smaller, faster steps. Resist the urge to lengthen your stride. Swing your arms faster and your feet will follow! Just avoid swinging your arms across or too high in front of the body. Walk on a bike path or long stretch of road to avoid the stop-and-go slowdowns caused by crossing streets. Listen to high-energy music and keep pace with the beat beats per minute is a good walking pace. Looking forward Next week you ll arrive in Los Angeles!

8 Welcome to Week 8 You re in the City of Angels! You ve reached Los Angeles, California, the second most populous city in the country. Keep up the pace you re walking your way to success! You re just 70,000 steps away from your next destination! This week s daily goal: 10,000 steps (5 miles) There are plenty of fun things to do in the city known as The Big Orange. While you re in Los Angeles, you can: Grab some healthy fare from one of L.A. s many gourmet food trucks Drive or hike to Mulholland Drive for great views of the city Relax in Griffith Park, the second largest park within a city in the United States 70,000 steps (35 miles) Walking best practices Try these tips and tricks for comfortable and effective walking: Use good posture. Walk tall, look forward (not at the ground), gazing about 20 feet ahead. Your chin should be level and your head up. Keep your chest raised and shoulders relaxed (shoulders down, back and relaxed). Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster, take smaller, faster steps. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward. Looking forward Next week you ll arrive at your last stop San Francisco!

9 You Made It! Welcome to The City by the Bay! Congratulations! You ve made it to the final destination in the Walk America competition-- San Francisco, California! There are plenty of fun things to do in San Francisco. While you re there, you can: Visit the Golden Gate Bridge, one of the most famous bridges in the world Go on a harbor tour and take photos of the famous (and now inactive) prison Alcatraz Get your feet sandy--take a walk on Ocean Beach You ve finished the Walk America competition, but that doesn t mean you should stop walking by now you ve learned that walking is not just great exercise, but it s also fun! Try these ideas to make walking enjoyable wherever you are: Whether you are taking a vacation or sticking closer to home for a staycation, here are some ways you can make walking extra fun and interesting! Participate in a charity walk. These races are usually 5-10 kilometers (3-6 miles) and are something fun and rewarding that the whole family can enjoy. Whatever the season may be, you can always find an excuse to go for a scenic walk. Whether it s to see holiday lights, beautiful gardens, a nearby nature trail, a festival, or the zoo, walking can always be involved. Sign up for a historic walking tour when visiting a city, or even participate in one where you live. This is a fun way to fit some walking in while learning all kinds of fun facts. Visit local parks and enjoy the trails. Bring the family for a fun day exploring the outdoors or just take your camera and scope out some beautiful spots to snap some pictures

Topics: Tool kit included to help you stay motivated and share your success with others.

Topics: Tool kit included to help you stay motivated and share your success with others. Topics: What walking can do for your health. How to successfully start your own walking club. Hints and tips on how to work walking into your busy day. Tool kit included to help you stay motivated and