EAST TENNESSEE STATE UNIVERSITY Walk Around the World 2010 Sponsored by: ETSU University Wellness Committee Registration and Consent Form Name: Phone Number: Department: Email Address: May we send you a weekly email during the course of this program? Yes No If yes, what email address? (If different from above): Please circle the one below that applies to your current ETSU status: Student Faculty Staff - - - - - - - - - - - - - - - Informed Consent Completion of this form indicates my agreement to participate in the ETSU Walk Around the World program. I am aware and understand that participation is strictly voluntary, that it is my own choice to participate and that previous athletic participation or high skill levels are not prerequisites for participating in this program. I further understand that East Tennessee State University assumes no responsibility for injuries received during this program, and that my signature below signifies my willingness to hold harmless the State of Tennessee, its officers, agents and employees, members of the ETSU Wellness Committee, any ETSU Walk Around the World program personnel, and all university representatives from injuries and conditions I may sustain as a result of participation in this program. This release does not, however, apply to any physical injury or harm caused by negligence or willful misconduct of ETSU, its employees, its instructors, facilitators and agents. I have had sufficient opportunity to read this entire document. I have read and understand it, and I agree to be bound by its terms. Participant Name: Participant Signature: Date: Witness Name: Witness Signature:
Walk Around the World Program Details Thank you for joining forces with the ETSU University Wellness Committee to Walk Around the World. Our walking will begin on Monday, March 15th and end on Monday, April 19 th. Over the course of these five weeks we plan to begin walking where we left off last year in Singapore, Southeast Asia (a distance of 14,360 miles from our starting point of Bangor, Maine). Last year s Walk Across America participants nearly tripled the original goal of 5,154 miles and kept walking way past our goal destination of Honolulu, Hawaii! Join us this year as we make the 15,600 mile (31,200,000 steps) journey back to Bangor, Maine to complete our Walk Around the World! Program Description: This program is sponsored by the ETSU University Wellness Committee and is designed to increase the awareness of our ETSU Community (faculty, staff & students) as to how active you are and how easy it can be to increase that activity level. Program/Individual Goals: As a program our overall goal is to log enough steps to say that we successfully walked around the World. However, we would also like to take this opportunity to teach each person who participates more about the importance of physical activity and just how easy and beneficial little changes in your day-to-day routine can be. As an individual we hope that you will set goals that will lead to an increase in your overall physical activity level, and increase your knowledge of how and why activity is important in your life. Tips for Increasing your Steps: We recommend starting slow. Below is an example of how you may increase your activity level gradually without getting burnt out: Week One: Don t change anything you are currently doing, just track your steps to get a better idea of just how active you are. Week Two: Based on the steps you took last week start finding ways to take extra steps to increase those numbers (park further away, take the stairs). Week Three: Start adding in extra activities as a way to increase your steps (take five minutes at lunch to go for a walk, take your dog/spouse/child for a walk when you get home). Week Four: Take advantage of your surroundings (laps in the stairwell, or the Culp Center, take the campus arboretum walk, take a hike at one of our local parks Week Five: If you are happy with the increases that you have made with your Physical Activity then maintain what you are doing. If you don t like to walk but participate in other activities (biking, swimming, aerobics classes) that you would like to use for your steps refer to the conversion tables in this packet to calculate your step totals. How Do I Track My Steps? Be sure and wear your pedometer everyday and write down your steps in the log book provided at the end of each day to get an accurate count of your steps. Then first thing every Monday morning email your weekly step total to the University Wellness Committee at univwellness@etsu.edu. If you forget to wear your pedometer or if you are participating in activities that you cannot wear a pedometer, use the conversion charts in this packet to calculate your steps and add them to your step total for the day. Keep an eye out for your weekly Walking Newsletter for more tips and encouragement on how to increase your physical activity levels.
Steps to Miles Conversion Chart Approximate based on Shape Up America Steps Minutes Miles 500 5 1/4 mile 1000 10 1/2 mile 1500 15 3/4 mile 2000 20 1 mile 2500 25 1 1/4 miles 3000 1/2 hour 1 1/2 miles 3500 35 1 3/4 miles 4000 40 2 miles 4500 45 2 1/4 miles 5000 50 2 1/2 miles 5500 55 2 3/4 miles 6000 1 hour 3 miles 6500 65 3 1/4 miles 7000 70 3 1/2 miles 7500 75 3 3/4 miles 8000 80 4 miles 8500 85 4 1/4 miles 9000 1 ½ hours 4 1/2 miles 9500 95 4 3/4 miles 10000 1 hr 40 min 5 miles
Activity Conversion Chart Activity Steps/Min (Avg) Bicycling: Leisurely (10 11.9 mph) 100 Moderate (12 13.9 mph) 200 Vigorous (14 15.9 mph) 250 Gym Activities: Low Impact Aerobics 118 High Impact Aerobics 182 Moderate Aerobics 154 Elliptical Trainer 203 Racquetball 138 Swimming: Leisure 133 Moderate Effort 174 Treading Water 49 Vigorous Effort 222 Water Aerobics 100 Outside Activities: Golfing (with cart) 78 Golfing (without cart) 122 Running (6 minute mile) 247 Running (7 minute mile) 222 Running (8 minute mile) 200 Running (9 minute mile) 184 Running, jogging 156 Please note that this Activity Conversion Chart is an estimate Your actual steps may vary For a more detailed list of Activity Conversions visit http://walking.about.com/od/measure/a/stepequivalents.htm
A Walk A Day - The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. A regular walking program can help: 1. Reduce blood cholesterol 2. Lower blood pressure 3. Increase cardiovascular endurance 4. Boost bone strength 5. Burn calories and keep weight down Get Ready A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body s temperature. Shoes specifically designed for walking are your best option. Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective. Get Moving Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind: 1. Walk short distances: Begin with a five-minute stroll and gradually increase your distance. 2. Forget about speed: Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed. 3. Swing your arms naturally: Breathe deeply. If you can t catch your breath, slow down or avoid hills. 4. Be sure that you can talk while walking: If you can t converse, you are walking too fast. Get Fit! Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity. Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear. Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit! Additional Resources American Heart Association: www.americanheart.org WebMD The Basics: Walking for Fitness and Fun: www.webmd.com/fitness-exercise/guide/walking-for-exercise Mayo Clinic Walking for Fitness: www.mayoclinic.com/health/walking/hq01612
Frequently Asked Questions What are the first steps I should take in my walking program? Before you get started, you should consult your primary care physician to inform him/her that you will be starting a walking program. Please ask whether they have any specific recommendations for you. In addition, you should definitely seek advice if you have any current medical conditions. Ask yourself the following questions: Do you have a heart condition that your doctor recommends only medically supervised physical activity? During or right after you exercise, do you have chest pains or pressure in the left or mid-chest area, left neck, shoulder or arm? Have you developed chest pain within the last month? Do you ever become dizzy and lose your balance, or lose consciousness? Do you feel extremely breathless after mild exertion? Has your doctor recommended you take medicine for your blood pressure or a heart condition? Has your doctor told you that you have bone or joint problems that could be made worse by the proposed physical activity? Do you have a medical condition or other physical reason not mentioned that might need special attention in a walking program? Are you middle-aged or older and have not been physically active, and are planning on participating in a fairly moderate exercise program? If any of these conditions apply to you, consult your doctor before starting the program. Do I need to buy new shoes? You should replace your walking shoes every 6 months or 600 miles, whichever comes first. At this point, it doesn t matter if the shoes still look great; they ve lost a lot of their cushioning. My hands swell when I walk. Is this a problem? Swelling in your hands is normal. When you swing your arms, the blood rushes into your fingers. It isn t harmful, but it could be uncomfortable, especially if you wear rings. It s a good idea to take off your rings before you go walking. If the swelling bothers you, try squeezing your hands into fists from time to time while you walk. This helps push blood back from the fingers. Some people carry small rubber balls to squeeze. I m having pain in the front of my legs. What is it? It sounds like shin splints, a common problem among beginning walkers. It results from doing too much too soon. Your shin and calf muscles cramp from overuse and you notice a burning pain in your shins. To avoid shin splints, increase your distance and pace gradually, and always take time to warm up before doing any speed work. If you ve already overdone, try slowing your pace. If you re still in pain, try stretching your calf muscles. Calf Stretch Stand facing the nearest wall or tree, then lean forward, putting your palms against the wall or tree and keeping your heels flat on the ground. Or sit on a bench with your legs straight out in front of you, and flex your feet toward you. Still in Pain? Hobble home and apply ice for 15 minutes. Be sure to wrap in a towel, to protect your skin from the cold. What if my pedometer seems inaccurate? For best results, clip the pedometer firmly at your waist. It should be located above the knee or on your side above the hip. It is important that the case is positioned straight up and down. If the pedometer is tilted your step count may be underrecorded because the pedometer s pendulum function is not free to swing properly. When should I walk? You must find the time of day that best suits your schedule and lifestyle. Many people find walking first thing in the morning to be best they don't procrastinate or get too busy and just skip it later in the day. Others incorporate a walking workout into their work day by walking at breaks or lunches or right after work. Still others walk in the afternoon or evening and clear their mind after a hard day at work or at home. Is there a best time to walk? YES you should commit to a time to walk that works best for you and you schedule.