www.chestercountyhospital.org 610-738-2542 1

MOVING MORE Around CCH Fern Hill Medical Campus Did You Know If you walk around the perimeter of Fern Hill s surrounding parking lots, it is 947 steps If you do this two times, you are just 105 steps away from a mile. Continue your walk from Fern Hill s Main Entrance (Building B) and proceed to the 2 nd Floor Elevator (closest to Building D Entrance) - congratulations, you have reached a mile! (Approximate Walking Time: 20 minutes) If you park nearby the Turks Head Surgery Center s Main Entrance and walk to the Main Entrance (Building B), you have walked 451 steps. Continue from here to the Outpatient Physical Therapy Department and you have walked just over a quarter of a mile! Indoor Loop Fern Hill Campus First Floor Main Entrance (Building B) to Outpatient Physical Therapy Department Physical Therapy Dept. to Outpatient Lab Outpatient Lab to 2 nd Floor Elevator (Closest to Building D Entrance) 2 nd Floor Elevator back to Main Entrance (Building B) TOTAL Step Equivalents 70 steps 100 steps 56 steps 108 steps * 334 Steps * If you walk this path 6 times, you have walked just over 1 mile! (1 mile = 2000 Steps) 2

The Chester County Hospital Main Campus If you park your car in the farthest row of the Hospital s Parking Lot, it is 415 steps to the Hospital s Front Entrance. If you leave a snack in your car that you have to walk to get, that is 4 passes, which equals 1,160 steps, or over 6% of your 10,000 daily step recommended amount. By the way, you re only 400 steps away from a mile. (Walking Time: 15 minutes) If you take the stairs from the 1 st to the 3 rd Floor of the Hospital, it is 65 steps. If you make this trip just 3 times a day instead of taking the elevator, it is an extra 390 steps towards your daily recommended value. Remember that extra 400 steps you were looking for? You just got it! (Walking Time: 5 minutes) If you complete all of these recommendations, you will have covered 2,030 steps, or 20% of the 10,000 recommended daily number of steps, and it will take you less than half an hour! You are on your way! New Indoor Walking Trail The Employee Wellness Committee is happy to announce the completion of our Indoor Walking Trail on the Ground Floor of the Hospital. The marked Trail starts at the Loading Dock Entrance and ends outside the old MRI suite. If you complete 7 laps around the marked trail you would have walked one mile. Please note that this Trail is for the use of our Employees only and is not something open to visitors or the public. We hope that you will stop by and check out our new Indoor Walking Trail during your lunch break or after work. Remember, every step counts! 3

Taking More Steps Activities (For 10 Minutes) and Their Steps Equivalents Trampoline 1095 Line Dancing 1432 Sit-ups (Vigorous) 2526 Golfing (with Cart) 1095 Rowing Machine 1095 Push-ups (Vigorous) 2526 Bicycling 2526 Kick Boxing 3200 Surfing 968 Rock Climbing 3495 Ping Pong 1263 Punching bag 1895 Beach Volleyball 2526 Aerobics 2063 Interesting Things Around The Globe Location Steps Grand Canyon 277 miles 554,000 Steps Great Wall of China Over 6,000 km 7,456,195 + Steps Tour de France +/- 2,110 miles 4,220,00) Steps A Marathon 26.2 miles 52,400 Steps 4

Congratulations on deciding to make walking a part of your daily routine. By making this commitment to walking daily you will be taking the steps toward improving your health. A daily routine of 30 minutes or more of brisk walking will help you control your weight, lower your cholesterol, strength your heart, improve your muscle tone and promote an overall sense of well being. You probably already are walking more than you think. The CHESCO Every Step Counts Packet will give you the tools you need to plan and track your daily walking habits, while making more steps a permanent part of your healthy lifestyle. Everything you need to participate is in this packet. Just put on your step counter first thing in the morning and at day s end log the number of steps you have taken. Start out slowly and work and up to the goal of 10,000 Steps A Day. WAYS TO HELP YOU ACHIEVE YOUR STEPS ON YOUR MARK GET SET GO Before you start your walking program be sure to follow these basic tips to keep you safe and comfortable If you re a man over 40, a woman over 50 and have a health condition or have not had a have a regular physical activity for a long time, be sure to check with your doctor before starting any new exercise program. Choose comfortable supportive shoes designed for walking. Dress in loose-fitting, comfortable clothing. Choose clothes appropriate for the weather. Warm up at a slow pace, easy pace for 5 minutes at the start of your walk; similarly, cool down for 5 minutes at the end of your walk. Maintain a brisk walk by taking small, quick steps to keep your pace. Long strides can lead to leg and foot injury. 5

Practice correct posture, keep your head up, chin level and chest up with your shoulders back. Arms should be bent at the elbow and swinging as you walk. Remember to look at the path ahead of you, not down toward the ground. Drink plenty of water before during and after walking - to cool working muscles and keep your body well hydrated. FITTING IT ALL IN In order to achieve the goal of walking 10,000 Steps A Day you will need to increase your activity consistently. That means setting aside time each day for a scheduled walk - outdoors, at an indoor mall or on a treadmill in your own home or at a fitness facility. It also means taking opportunities throughout the day to Increase our walking. The challenge is to think of creative ways you might be able to add more steps to your daily routine and make it a habit. To put more steps into your daily routine Find a walking partner to motivate each other. Take the stairs instead of elevators Walk to the break room or restroom farthest from your office. Exit the bus several stops from your destination and walk the rest of the way. Take a walk with your children instead of watching TV with them. Pace the floor while talking on the phone. Park far away from your destination and walk. Walk into the bank or restaurant instead of using the drive-in window. Take a walk while waiting for your doctor's appointment or for a restaurant table. Deliver your telephone and e-mail messages personally Have a walking meeting. Hide your remote and get up each time you need to change the TV channel. Going to and from work, park you car several blocks from your office or get off at several bus stops before your stop. Walk the rest of the way. When talking on the telephone, get up and walk around. Dance when listening to music. When you go shopping at a mall, walk KEY POINTS OF TRAINING Increase your activity level gradually consider adding just 200 steps a day! For A Weight Loss Program - go for longer walks up to 30 60 minutes. For A Cardiovascular Program - consider shorter walks of greater intensity eventually building up to 30 minutes of nonstop walking. For A Longevity Oriented Program - gradually build up to 6,000-10,000 steps a day and maintain that level consistently.. 6

twice around the mall before you start shopping. Park your car far from the mall as possible. Include active activities walking, golfing, hiking, bicycling, skating, or swimming in your vacation plans. EVERY STEP YOU TAKE ADDS UP! SAFETY All THE WAY Carry identification. Wear a Medic Alert bracelet or necklace if you have diabetes, an allergy to bee stings or other conditions that could result in an emergency. Make sure your friends or relatives know your favorite walking routes. When possible walk with a companion. Walk in familiar areas and alter your route pattern. Know the location of telephones, businesses and stores on your route. Avoid unpopulated areas, such as deserted streets and overgrown trails. Especially avoid unlit areas at night. Don t wear headphones. Use your hearing to be aware of your surroundings. Walk against traffic so you can easily see approaching vehicles. Wear reflective materials if you must walk after dark. Carry a whistle or noisemaker. STAYING ON TRACK Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated Set Realistic Goals: Set with small walking goals that you can achieve in one or two week increments. Here you can enjoy a sense of accomplishment more frequently while on your way to achieving your ultimate goal of walking 10,000 steps a day. Don t Overdo It: When beginning a new walking program, begin at a very moderate intensity and adjust it as your fitness and comfort level allows. Periodically evaluate your intensity and duration to make sure that you are not over or under training. 7

Keep a Progress Chart: Keep a log to monitor your progress and record your success. Variety Is The Spice of Life: Introduce a new walking route for a change of scenery. Plan Ahead: Integrate fixed workout times into your schedule. By having a plan, you re showing commitment and are more likely to exercise on a regular basis. Walk With A Friend. Will help keep you going and double the fun of exercising! It is best to work out with a friend who has the same interests and a similar level of fitness. Reward Yourself: Hard work and success deserve reward. When you have reached a goal, reward yourself with a special treat such as a new CD or an evening out with friends. You ve earned it! STARTING A WALKING EXERCISE PROGRAM WON T MAKE YOUR LIFE BETTER; STAYING WITH A WALKING PROGRAM WILL. 10,000 STEPS MAY SEEM OVERWHELEMING AT FIRST, SO START OUT SLOWLY AND KEEP ADDING STEPS. 8

A DAY Steps-To-Distance Conversions Want to know how far you have walked to your steps? Use the Chart Below For an Estimate. STEPS MILES 500.25 1000.50 1500.75 2000 1 2500 1.25 3000 1.50 3500 1.75 4000 2 4500 2.25 5000 2.50 5500 2.75 6000 3 6500 3.25 7000 3.50 7500 3.75 8000 4 8500 4.25 9000 4.50 9500 4.75 10,000 5 Use A Pedometer/Step Counter To Find Out How Many Steps You Are Taking Every Day 9

Resources For Tracking Your Steps http://www.mapmyrun.com This is a helpful tool for tracking your walks. Map new routes around your community, save old ones and share with others! Phone applications are also available. http://www.thewalkingsite.com The site offers tips on walking, stretching, improving speed, target heart rate, nutrition, recommended foot-wear, etc; beginners schedule; sample walking programs; events and training; and much more! Resources for General Information https://aom3.americaonthemove.org http://www.shapeup.org/ http://www.ymcabwv.org/sslpage.aspx?pid=555 Employee Wellness Committee 3.12 - KKline, WCU Public Health Education Intern - Spring, 2012 Updated 10