Walking takes you places

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1 Heart&Stroke Walkabout Walking takes you places A Walkabout logbook

2 When you have worn out your shoes, the strength of the shoe leather has passed into the fiber of your body. - Ralph Waldo Emerson 2

3 Table of Contents Walking takes you places 1 What is Walkabout? 1 Why walk? 2 Why bother? 2 The starting line 3 The first step 3 The detours 4 The next step 6 How many steps? How far? How much time? And how fast? 10 Using a pedometer 11 Daily step goals Planning your step goals 12 Conversion: Kilometres to steps 13 Daily log 14 Weekly step tracker 22 Supportive online tools 23 Down the road 23 i

4 Walking takes you places Congratulations. You ve taken the first step to a healthier you. This kit is part of a program led by Heart & Stroke Walkabout to make pedometers easier to access. The program is set up through the 77 libraries and the 173 CAP sites across the province. Each kit includes a pedometer to count your steps, information about the pedometer, a survey, and other materials, including this logbook to track your progress. (The logbook and other walking materials are yours to keep. However, the pedometer and the Steps Count information must be returned.) This logbook will help you keep track of your walking. Here you will find information on walking as well as space to describe your progress, define your goals, and determine the path that is right for you. For more information on walking and additional resources, including walking groups and routes to follow, please visit What is Walkabout? Heart&Stroke Walkabout is helping to build a culture of walking in Nova Scotia. It provides resources to support walkers and communities trying to build walking into daily life. Launched in October 2007, the program is led by the Heart and Stroke Foundation of Nova Scotia along with the Nova Scotia Department of Health Promotion and Protection, and the Ecology Action Centre. The program includes: A social marketing campaign, Walking takes you places Leader training Supports for walking in the workplace 1

www.walkaboutns.ca Access to pedometers (loans and reduced rates for purchasing) An interactive, supportive website Coming soon!

Here you can connect with other walkers; join walking groups or create your own; log steps and monitor progress; find walking routes in your community; and access pedometers and material on walking.

5 Access to pedometers (loans and reduced rates for purchasing) An interactive, supportive website Coming soon! Policy, advocacy and neighbourhood rating support to develop walkable communities The website, is an online community to support walking in the province. Here you can connect with other walkers; join walking groups or create your own; log steps and monitor progress; find walking routes in your community; and access pedometers and material on walking. Why walk? Walking takes you to a good chat out with a friend away from work to where you want to be Why bother? Walking feels fantastic. It can help clear your mind and resolve a problem. It will help you manage stress. It connects you with friends and family. It lets you explore and enjoy your community. There s more. Regular moderate activity like walking can help you maintain a healthy weight, reduce your risk for chronic disease, and better manage health conditions. For most people, walking is the least costly and most accessible form of physical activity. It s also easy to fit into your life; you can walk from almost anywhere. Quite simply, walking takes you places. 2

6 Me thinks that the moment my legs begin to move, my thoughts begin to flow. - Henry David Thoreau The starting line Being more active is safe for most people; however, some people should talk to their health-care provider before starting any new routine. Fill out the Physical Activity Readiness Questionnaire in this kit to see whether you need to speak with someone before you take the next step. You can also find it at: The first step It s helpful to think about the pros and cons of any change to make sure you understand what this will mean for you. You can list your reasons for becoming more active below along with reasons for staying less active. Be honest with yourself. When you are aware of what moves you forward and holds you back, it will be easier to stick with your walking plan when the going gets tough. Benefits Good things about being active Drawbacks Bad/hard /unpleasant things about being active Good things about being active Bad/hard /unpleasant things about being active 3

7 The detours There are roadblocks that can keep you from walking. Don t let them stop you from hitting the road. Even if you move off the walking path for awhile, the most important thing is that you step back on at some point. Here are a few tips to help you overcome the roadblocks: Detour I don t have time to walk I m not motivated I m busy with family I m too tired Solution Most people are busy. Plan walks to fit into your daily routine. Keep appointments for walking just as you would anything else. Remember that every little bit counts! Walking clears your mind and helps you to be more productive time taken to walk saves time in the end. Tracking your progress will help. Think about rewards for reaching your goals. Join a walking group (see or consider a walking partner to help you stick to your routine. Make it a family affair. Instead of car-pooling, take turns walking your kids to school. Go for a family walk. Walk around the soccer field while the kids are playing. Make plans to incorporate walking into your everyday family activities. Walking regularly will increase your energy. When you feel tired, your body will benefit from a walk. 4

8 When you have worn out your shoes, the strength of the shoe leather has passed into the fiber of your body. - Ralph Waldo Emerson I m bored walking I haven t been active since I was a kid It s too cold (or hot) out I m too old to start now Where can walking take you? Walking is a great way to spend time with family and friends. You can walk while you discuss business or chat with a friend over the lunch break. Join a local walking club (drop by www. walkaboutns.ca) or start your own. Walking doesn t require skill or expertise. Building a little more walking into your day, every day, is an easy way to become active again. It can help you accomplish several things at once: run errands; walk the kids to school; or meet a friend for coffee. Dress for the weather. When you are prepared, you will actually enjoy being outdoors. If you don t want to be outside, walk in your house or go to a mall. You re never too old to increase your level of physical activity. In fact, physical activity supports healthy aging. Many people notice they feel better almost immediately and that getting around is easier. It can help you run errands; clear your mind; walk the kids to school; or meet a friend for coffee. 5

www.walkaboutns.ca The next step While many of us have been walking for most of our lives, there are a few things to keep in mind that will help us get the greatest mileage out of our walks.

9 The next step While many of us have been walking for most of our lives, there are a few things to keep in mind that will help us get the greatest mileage out of our walks. Step 1: Check out your community Does your community have sidewalks and paths you can use? Can you walk to work, the grocery store, your friend s home? The local park or a nearby bike or hiking trail can be a great place for walking. Indoor shopping malls are also top picks when the weather outdoors is too cold or too hot. Step 2: Choose the right gear Good walking shoes do more than make your feet look good, they reduce the strain on your back and help you focus on increasing your heart beat. Shop around. You ll want low-heeled, well-soled shoes that also have: A noticeable arch that is flexible and springy; Wiggle room in the toes; and Support for the heels of your feet to prevent them from sliding when you walk. Be sure to wear light, breathable fabrics that are good in any weather. During the cooler months, layer clothing a T-shirt, sweater and jacket so you can remove them as your body temperature rises. 6

10 Solvitur ambulando, St. Jerome was fond of saying. To solve a problem, walk around. - Gregory McNamee Step 3: Walk with care Walking is one of the safest ways to be physically active. Even so, it requires preparation and care. Here are a few tips from Heather Arthur, PhD, cardiac rehabilitation researcher and Heart and Stroke Foundation of Ontario Chair in Cardiovascular Nursing Research: Warm up by walking slowly for the first five minutes. Drink water even in winter before and throughout your walks to replace the fluids lost by sweating. Check your pace. You should always be able to talk. If you feel short of breath, dizzy or experience a pain in your chest, shoulders or arms, stop immediately. Keep your back straight and your chin up; your shoulders down and relaxed; and your abdominal muscles tight. This good posture will help to prevent injury. Walk with a rolling motion: strike the ground first with your heel, rolling through the step from heel to toe. Wear reflective clothing. Walk with a friend. It s more social and it adds an extra level of safety. Wear a scarf around your mouth and nose when it s cold out. You should also walk downwind and at a slower pace to avoid windburn. Be aware of smog and heat alerts in the summer. 7

11 Step 4: Go slow and steady Your muscles are like new shoes. You need to break them in slowly. If you go out and buy a brand new pair of shoes and wear them for a whole day, you end up with blisters. Likewise, a fast hourlong walk on your first day can cause your shins or calves to ache. Instead, walk for short periods throughout your day (10 minutes here and there) at a comfortable pace. As Heather Arthur notes, Your first goal is to increase activity not to worry about intensity. Once you have a few weeks of walking under your belt, branch out. Can you walk to work? The grocery store? Step 5: Move it up a notch Once you are comfortable with your walking distance, increase your speed moderately. This is a focused and determined pace, but not brisk, Arthur says. She suggests finding a route that is a mile long (1.6 km) and trying to walk it in about 15 minutes. Step 6: Schedule walking into your day Taking an hour to go to the gym does not suit everybody. But if you make walking part of your day, you ll make sure you get it done. Start by thinking of ways you can walk every day. For instance: Can you take public transportation instead of driving? When you take the bus, it s really easy to add walking to your day. It will do your heart some good, and you ll be helping the environment. If you take the bus to work, get off three stops early to get in some extra walking time. Is your grocery store less than a mile away? If you just need to pick up a few items, walk instead of driving. Sometimes when you factor in traffic and parking, walking is actually faster. 8

12 Climb the mountains and get their good tidings. Nature s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves. - John Muir Are there closer locations where you can do your shopping? For picking up dry-cleaning, cleaning supplies or other items, try to go to local stores that are within walking distance. You ll also help support your local businesses. Need to relax? Instead of turning on the TV, try heading out for a short walk in the park or around your neighbourhood. Studies show that physical activity reduces stress levels. Plazas provide a great opportunity for walking from store to store. You ll save money on gas and won t have to be concerned about finding a new parking space every time you leave a store. Do you have a dog? Instead of letting your best friend run around the backyard, take him or her out for an hour-long walk every night. The exercise will do you both some good. Step 7: Keep track One of the best ways to keep walking is to keep a record. Record the dates and times you walk. You can also include information on the way you felt before and after to help with motivation. It is recommended that you increase your exercise/intensity by no more than 10% a week. Here are some simple ways you can get moving: Walk part way or all the way home from work or school. Walk to the store or on other errands. Push a stroller. Take the stairs instead of using an elevator or escalator. Invite a family member or friend to walk with you. Walk a block at break time or lunch. Take an after-dinner stroll with your partner. Walk a dog. (Borrow your neighbour s dog if you don t have one.) 9

13 How many steps? How far? How much time? And how fast? When you want to walk more, keep an eye on your progress. You can track walking by noting the time and intensity you dedicate to it (e.g., 60 minutes of light walking or 30 minutes of moderate walking), the number of steps you take, and/or the distance. Time and Intensity Physical activity can add years to your life, and life to your years. The Heart and Stroke Foundation recommends that adults get 30 to 60 minutes of activity a day, most days of the week. The amount of activity depends on the effort. The good news is that you don t have to do it all at once; 10-minute intervals count! Here is a tip to test the intensity of your activity. THE TALK TEST The talk test is simple. If you are active at a light intensity level, you should be able to sing while doing the activity. At a moderate intensity level, you should be able to carry on a conversation comfortably. Remember, if you are participating in light activity, you will want to try to walk for longer periods of time than if you are walking more vigorously. 10

14 The true charm of pedestrianism does not lie in the walking, or in the scenery, but in the talking. The walking is good to time the movement of the tongue by, and to keep the blood and the brain stirred up and active the supreme pleasure comes from the talk. - Mark Twain Using a pedometer Counting steps is one way to monitor and log your progress. Pedometers are simple electronic devices that clip to your waist band or belt and track every step you take. Hook your pedometer on your waistband or belt directly above your knee, on the same side as the hand you normally write with. The pedometer should remain upright and stay close to your body (it should not tilt forward, backward, or side-toside). The cover should be closed for the pedometer to accurately count steps. Do a step test by opening the cover and resetting to zero. Gently close the cover, and take 20 steps. If the pedometer is not reading between 18 and 22, try moving it. Pedometers can be worn in other places around your waist, such as the mid back, as long as they remain upright and moving with you. Tracking walking with a pedometer is an easy and rewarding way to see your progress. The daily step goals below are associated with better health in some people. You should find the right target for yourself within these ranges (see the next section). Generally speaking, more activity performed safely in healthy individuals leads to more health benefits. Women may tend to hit the lower end of the ranges and men the higher end, but everyone can benefit from slowly moving up. 11

15 Daily step goals Group Steps per day Children (8-10) 12,000 16,000 Youth (10-20) 11,000 12, 000 Adults (20-50) 7,000 11,000 Older Adults (50-70) 6,000 8,500 Adults living with disabilities or chronic disease 3,500 5,500 Planning your step goals Week 1 Find your baseline Clip your pedometer to your waistband or belt in the morning and reset the counter to zero Go about your daily routine At the end of the day, log the number of steps you have taken and continue this method for all 7 days of the week (Chart 2) At the end of the week, calculate your average steps by taking the total number of steps for the full week and dividing that number by seven You now have your baseline or starting point 1 Tudor-Locke, CE. Myers AM. Methodological consideration for researchers and practitioners using pedometers to measure physical (ambulatory) activity. Res Q Exercise Sport 2001:72(1):

16 If I could not walk far and fast, I think I should just explode and perish. - Charles Dickens Week 2 Add 10% In Week 2, your goal is to add 10% to your average daily steps This means multiplying your baseline by 1.1 (e.g., if you averaged 4,000 steps per day in week one, your goal for week two would be 4,400 steps per day) Week 3 forward Achieving goals Continue increasing your steps by adding 10% each week until you reach your daily step goal Reward yourself when you reach your final step goal! TIP Renew your pedometer loan in Week 3 if you need more time Conversion: Kilometres to steps For those who prefer to measure their walks in distance, there are approximately 1320 steps in one kilometre for a person with an average stride of 76 cm. Use this formula to calculate how many kilometres you can walk to get your step goals and pick an appropriate destination that far away. This way you can keep up your goals even after returning the pedometer! 13

17 On the pages that follow, you can record your walks every day for three weeks. Enter your daily totals and weekly averages in the chart that follows, and use this to keep yourself on the right path. Daily Log 14

18 Daily Log 15

19 Daily Log 16

20 Daily Log 17

21 Daily Log 18

22 Daily Log 19

23 Daily Log 20

24 Daily Log 21

Keep increasing your weekly average until you have reached your goal and keep walking.

25 Weekly step tracker Week SUN MON TUES WED THURS FRI SAT AVERAGE After three weeks, you can renew your pedometer or return it. Keep increasing your weekly average until you have reached your goal and keep walking. If you would like a pedometer of your own, Heart&Stroke Walkabout has worked out a special deal for quality, low-cost pedometers to be available to all Nova Scotians. They are identical to the pedometers you borrow at libraries and CAP sites. You can order yours from the manufacturer, StepsCount, by calling and mentioning Walkabout. 22

26 Supportive online tools Now that you are a regular walker, you will want to take advantage of the other supports provided by the Walkabout program The Heart&Stroke Walkabout website provides an electronic steptracking option. It s easy and fun. All you have to do is visit www. walkaboutns.ca and register. Are you website shy? There is a tutorial on the site that will guide you through step tracking. It is written for people who are new to computers and includes helpful pictures of where to find everything you need. Down the road Now that you are a regular walker, you will want to take advantage of the other supports provided by the Walkabout program. Here are a few suggestions: Log your steps online Join an existing walking group Start your own walking group Bring Walkabout to your workplace, school, church or community group Talk to people in your community about making the area more walkable Spread the word to family and friends For information on these ideas and others, visit ca, contact our Walkabout Project Manager at walkabout@ heartandstroke.ns.ca, or call us at , ext

www.walkaboutns.ca Climb the mountains and get their good tidings. Nature s peace will flow into you as sunshine flows into trees.

27 Climb the mountains and get their good tidings. Nature s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves. - John Muir

28 Pedometer kits provided in cooperation with Community Access Program PRESENTING SPONSOR

Walking for BetTer Health

TM Walking for BetTer Health Tips for Getting Started Get Moving If your healthcare provider has told you to be more active, it s time to get up, get out, and get moving. Walking is the easiest way to