WALK this WAY. Leader s Guide

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Bethany Robbins
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1 Leader s Guide

The Physical Activity Resource Centre (PARC) is the Centre of Excellence for physical activity promotion in Ontario and supports professionals working in public health, community health, fitness,

net Established in 2003, the Physical Activity Resource Centre is managed by Ophea and is funded by the Government of Ontario.

2 The Physical Activity Resource Centre (PARC) is the Centre of Excellence for physical activity promotion in Ontario and supports professionals working in public health, community health, fitness, recreation and sport, non-government organizations, and schools to enhance opportunities for healthy active living in Ontario. For more information and support, please visit parc.ophea.net Established in 2003, the Physical Activity Resource Centre is managed by Ophea and is funded by the Government of Ontario. Acknowledgements: Ophea acknowledges the contribution of the many organizations who participated in the development. In particular, Ophea acknowledges the following individuals for their contributions to the resource: Dr. Marie-Josee Perrier, McMaster University Anita Trusler, Lambton Public Health Kate Hall, Walk Friendly Ontario Laura Dekroon, Huron County Health Unit Mary Duggan, Canadian Society of Exercise Physiology Rose Atkins, Lambton Public Health Copyright 2014 Ophea. All rights reserved. Limited duplication for personal use is acceptable, without permission, provided suitable credit is given. ISBN

INTRODUCTION The Physical Activity Resource Centre (PARC) has developed the Walk This Way Kit with the goal of supporting people in making walking part of their lives.

3 INTRODUCTION The Physical Activity Resource Centre (PARC) has developed the Walk This Way Kit with the goal of supporting people in making walking part of their lives. The resource strives to provide individuals with all the components they need to support them in creating healthy walking habits. The Walk This Way Kit can be used across a variety of settings to support physical activity programs and individual health. The Walk This Way Kit is recommended for use by people of all ages and abilities and can be of particular benefit for specific populations such as older adults and pregnant women who want to sustain low-impact physical activity. The Leader s Guide is designed to support physical activity promoters in sparking healthy change in their communities. The Leader s Guide will support individuals working in public health, community health, education, recreation, sport and fitness, by providing them with the information needed to start and maintain walking programs in their communities. 3

4 WHY IS PHYSICAL ACTIVITY IMPORTANT? Physical activity supports positive mental health and improves physical health. Physical activity provides enormous benefits and is a vital component of a balanced lifestyle. Regular physical activity reduces stress, improves energy levels and self-confidence, decreases health risks, and contributes to a happy, healthy lifestyle. The Canadian Physical Activity Guidelines support healthy active living of Canadians of all ages by providing guidelines for how much and what type of physical activity should be achieved in their daily lives. Canadian Physical Activity Guidelines For Youth (12-17 Years) For Adults (18-64 Years) 4

For Older Adults (65 Years and Older) RESOURCE See PARC s Physical Activity & Sedentary Behavior Guidelines Key Messages document for more information on physical activity, physical activity

5 For Older Adults (65 Years and Older) RESOURCE See PARC s Physical Activity & Sedentary Behavior Guidelines Key Messages document for more information on physical activity, physical activity statistics by age group and motivational messaging. See PARC s Physical Activity Guidelines posters for more information on intensity and health benefits. Visit csep.ca for more information on the Canadian Physical Activity Guidelines WHY WALKING? WALKING is the single most sustainable activity that can be done to maintain good health. The next two sections on the benefits of walking and daily incorporation of walking will support you in building your understanding and can be used as key messages when speaking with and motivating individuals in your community. BENEFITS OF WALKING Just 30 minutes of walking a day reduces the risk of developing type 2 diabetes. Increases energy and stamina. Reduces stress and tension. Helps you sleep better. Helps you achieve and maintain a healthy weight. Is a form of exercise for people at every age and stage of life. A low-impact activity, easy on the joints. Strengthens bones and muscles. Helps reduce risk of heart disease, stroke, osteoporosis, high blood pressure, obesity and certain cancers. Associated with improved mental health (reduced anxiety, depression). No need for specialized equipment. Can be done in any season, any location. Low cost. A way for families to exercise together. A great way to get fresh air and get out of the house. 5

6 HOW TO INCORPORATE WALKING INTO DAILY LIFE: If you work in an office, keep a pair of running shoes at your desk and consider taking the stairs instead of the elevator, take a walking break instead of a coffee break, and arrange a walking meeting with colleagues. Park at the other end of the parking lot and walk to your destination. Get off the bus a few stops early and walk the rest of the way. Find out if there are walking or hiking trails in your area and go explore them. Have a walking partner or someone to help keep you motivated even your dog or your neighbour s dog! If you have children in activities, take a walk instead of sitting and waiting for them to finish. If weather or geography is keeping you from walking, consider walking indoors on a treadmill or at a mall or community centre. In winter, try snowshoeing. Try using walking poles, which give you a more vigorous workout. Walking in 10 minute bouts is a great way to start incorporating walking into your day. KIT OVERVIEW Walk this Way provides an opportunity to begin and maintain a walking program as a key form of exercise and also to track functional physical activity throughout the day. There are three components to this resource: 1. Calendar. On the front of the reusable laminated calendar are tips, notes, and a oneweek grid with monthly recording to track walking goals and accomplishments (an erasable marker is included). The back of the calendar offers valuable information on stretching and safety tips (including a modified stretching guide for individuals with decreased mobility). 2. Pedometer. Pedometers are a great tool for maintaining physical activity motivation levels. Pedometers count the number of steps that an individual takes and can be used to support goal setting and physical activity tracking. 3. Website. Information from this kit is also available in PDF format on the PARC website. Printable PDF s of the Stretching Guide, What to Wear, and the Leader s Guide are all available at: parc.ophea.net/walkthisway A few tips on how the Walk This Way Kit can be used: General Use Provide clients, patients, and community members with the Walk This Way Kit. 6

7 Fitness Programs Teaching Goal Setting and Physical Activity Tracking The Walk This Way Kit can be used in fitness programs to teach key skills required to maintain a physically active lifestyle. You can use the kits to talk to participants about goal setting and have them set individual goals on each of their calendars. You can also teach participants about the importance of tracking physical activity to maintain motivation. The calendar provides a starting point to talk about the different ways that walking can be tracked (distance, time, steps). Have participants practice by tracking the activities that they do in your fitness program and then send them home with the kits to continue tracking their activity on a daily basis. Home Supports Running a weekly fitness or physical activity class? Want to keep your participants active on their non-class days? Use the Walk This Way Kit as a method for participants to track their physical activity independently. You can help them set goals for their non-class days and track their progress at home. Physical Activity Programming Walking Groups (or similar) Use the Walk This Way Kit to track walking group progress. Have the walking group try different methods of tracking. Keep the kits in a central location that everyone can access on walking days and send everyone home with their kits following the conclusion of the walking group. USING THE STAGES OF CHANGE MODEL The Stages of Change model, developed by Prochaska and DiClemente, can help us understand how people change their behaviours. The model suggests that there are five common stages that people cycle through on their journey to regular physical activity. It is important for physical activity promoters to know that tailoring messages, resources, and activities to the appropriate Stage of Change of the individual will make it more likely that they will adopt an active lifestyle. 1 Precontemplation 2 Contemplation 3 Preparation 5 Maintenance 4 Action 7

8 Use the Behavior Change Intervention Table below to identify what stage individuals are in and what interventions (communications, resources, activities) are most effective at that stage. Stage Indicator Intervention 1. Precontemplation Not physically active and does not intend to be in the next six months. 2. Contemplation Not physically active but is thinking about it in the next six months. 3. Preparation Making plans for physical activity in the near future (i.e. 30 days). Goal 1: Understand why individual does not intend to be active (e.g., do they feel they don t have time? Won t enjoy walking?) Goal 2: Change attitudes, increase confidence for walking. Key activities: (1) Brainstorm ideas about benefits and costs of walking. Help individuals see the pros (e.g., health, reduced stress) outweigh the cons (e.g., time). Provide lots of information about the positive outcomes of walking. (2) Brainstorm ways to make walking more enjoyable (e.g., walk with friends, walk while watching a favorite show). Goal: Building individuals confidence for walking. Key activities: (1) Ask if there was a time when the person was physically active? Ask individuals to relive the experience. What did they do that supported physical activity? Overcome challenges? (2) Use peers (or yourself) as role models to demonstrate how people can become active in walking. Ask peers to share their key steps to getting active. Were there key contacts? Supports? How did they overcome challenges? How are they feeling now? Goal 1: Support confidence for physical activity (See activities above). Goal 2: Support goals and plans for physical activity. Key activities: (1) Goals should be SMART (Specific, Measurable, Adjustable, Realistic, Timely). Using a table, get individuals to create short-term (in the next month) and longterm (in the next six month) goals. Have them complete a worksheet with the goal (ensuring it meets SMART) with a plan to monitor progress. 2) Create Action Plans: With a calendar for the week/month, have individuals create at detailed plan with the who, what, where, when and how for each day of the month. Encourage individuals to post the plan in a visible location. Goal 3: Set up social supports Key activities: (1) Encourage individuals to share their active plans with close individuals who will offer support, whether it be encouragement or companionship, for activity. (2) Exercise contracts can be effective for some individuals. Once they have created a plan, come up with a reward for achieving the plan (e.g., movie night, a new outfit), and have the individual sign the contract. 8

9 Stage Indicator Intervention 4. Action Physically active - but has only been active in the last six months and not always regularly. 5. Maintenance Physically active regularly and has been for six months or longer. Goal 1: Support confidence for physical activity behavior and maintenance. Key activities: (1) Support confidence for physical activity by drawing individuals attention to their successes early on and providing lots of positive feedback. (2) Build confidence in ability to maintain physical activity by drawing attention to times where they successfully overcame barriers to physical activity. Brainstorm and share ideas for overcoming barriers with peers. Goal 2: Teach behavioral skills for maintenance of physical activity. Key activities: (1) Create and revise SMART goals (see above). (2) Create and revise action plans (see above). (3) Create coping plans ask individuals to brainstorm possible barriers to their action plans (e.g., meeting runs late so you miss your spin class?) and create back-up plans for physical activity (when I miss spin class, I will walk at the gym for 30 minutes right after work). Goal 3: Teach self regulatory skills to avoid relapse. Self regulatory skills are necessary for people to monitor and adjust their physical activity behaviors to keep on track Key activities: (1) Teach people to create activity logs in each log, ask individuals to create a column for the date, activity details, and reactions to exercise (e.g., was it feeling easier? More enjoyable, less enjoyable?) (2) Teach people to use self-talk. Replace negative thoughts with words/ phrases that are effective for that individual. Ask the client what it is that they enjoy about exercise, what makes them feel confident about working out. (3) People can also use imagery to visualize themselves doing the activities; mental rehearsal of the activity. Encourage individuals to think about the environmental features of the exercise (e.g. what does the gym look like, smell like, sound like?), the features of the exercise you want to do. What does it feel like to do the exercise? Physically? Mentally? Emotionally? Then think about completing that challenge in a positive manner and experiencing the positive outcomes of the activity. Goal 1: Continue supporting confidence and behavioral skills (see above). Goal 2: Teach self regulatory skills to avoid relapse (see above). At any stage in this cycle, individuals may relapse to an earlier stage. Relapse to an earlier stage is a very common experience. People can learn from this and ultimately succeed in adopting an active lifestyle. For more information, check out PARC s Behavior Change webinar available in PARC s webinar library at parc.ophea.net. 9

10 RESOURCE For more information on behavior change visit: National Institutes of Health Behavioral & Social Sciences Research e-source, a comprehensive and accessible website with a research into action focus, providing strong foundational theory, as well as intervention-based information. HOW TO START A WALKING GROUP The following ideas can help you to start a walking group in your community or through your organization. 1. Identify a champion. You need one person or a small core group of people who are willing to support the coordination of the walking group. This could be a co-worker (if walking group will be organizationally run), a health promoter, a community member, a friend, or family member. Work with this person or group to establish who will be responsible for various components of the planning and implementation process. 2. Research and get input from your champion or core group on the following: a. Will the walking group target a specific population? (Mothers and babies, older adults etc.) b. How often will the group walk? c. What time of day will the group walk? d. For how long will the group walk? e. What will be the walking route(s)? f. Will the walking routes change each walk? g. Does the group want to set a goal? (Walk a certain distance, track steps on a pedometer, etc.) h. How will you get the word out about the walking group? i. What resources do you require? (Promotion support, coordination support, travel subsidies for participants to access meeting/starting point) 3. Coordinate walking group logistics. Here are some to-do s: 1. Develop an outline for the walking group using the considerations from #2. 2. Develop promotional messaging. 3. Create group contact lists. 4. Plan and take action! 4. Seek out community partners to support the walking group. (A local business to provide free T-shirts or pedometers, funds to have a lunch or event for walkers, etc.) 5. Promote the walking group throughout the community via posters, announcements, word of mouth, social media, and newsletters/local newspapers. Ensure to target your communications to your audience. 10

11 6. Highlight the benefits of walking in all promotional material, and let people know you are there to provide support. 7. At the first get-together of walkers, facilitate a discussion about goals and the duration of the walking club. 8. Ensure the group has a leader or champion. Put together and hand out a contacts list. 9. Start walking! HOW TO KEEP PEOPLE MOTIVATED The following ideas can help you to motivate your walking group members. Once a month or at other times, meet at a different location and walk a different route or trail. Organize opportunities to celebrate (potluck, breakfast, etc.). Invite a guest speaker or historian to join the walking group to talk about the local environment, history, or health. Share success stories when people meet their health goals. Consider challenging the group to sign up for and participate in a walking event (community fundraiser, or walk for a cause). If there is a wide variation in fitness levels amongst the walkers, consider dividing the group into two or more groups according to walking pace. Do a walk across the country challenge by tracking your kilometres and colouring in trail segments on a large map. Get ideas from the group about other ways they are incorporating walking into their day. Provide incentives or rewards to walkers who meet their personal goals. These could include things like books (to support additional learning), music (itunes gift cards or CD s that provide musical motivation to get active) or other small items that appeal to the group members. 11

12 RESOURCES Supporting resources: The Physical Activity Resource Centre - Physical Activity & Sedentary Behavior Guidelines Key Messages document The Physical Activity Resource Centre - Canadian Physical Activity Guidelines posters National Institutes of Health - Behavioral & Social Sciences Research e-source Complimentary resources: The Physical Activity Resource Centre - Active Pregnancy The Physical Activity Resource Centre - Walk This Way First Nations Kit The Physical Activity Resource Centre - Physical Activity Promotion for Older Adults: A Step-by- Step Guide REFERENCES CSEP. (2011). Key messages Canadian Physical Activity Guidelines. Retrieved from CSEP. (2011). Canadian Physical Activity Guidelines for youth years. Retrieved from CSEP. (2011). Canadian Physical Activity Guidelines for adults years. Retrieved from CSEP. (2011). Canadian Physical Activity Guidelines for older adults 65 years and older. Retrieved from 12

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