Teaching Guide ~ Walk Across Kentucky Objectives To inform participants of the benefits of physical activity To promote the advantages of walking To explain to participants how walking fits into a daily routine To give participants information on how to start walking To promote walking safety Materials Consumer publication, The Wildcat Way to Wellness-Walk Across Kentucky (FCS3-531); order through Agricultural Distribution Center. A PowerPoint presentation available on the web <http://www.ca.uky.edu/fcs/wildcat> A 6-minute video introducing The Wildcat Way to Wellness. Available for loan through the Agricultural Communications Video Library or order a copy for your county from the Video Library ($10). Programming Ideas Use The Wildcat Way to Wellness-Walk Across Kentucky for various programs to promote walking to Kentuckians and to get Kentuckians to increase their daily physical activity to promote good health and prevent disease. Have a local fitness facility teach Kentuckians the proper walking and stretching techniques. Use these materials to help Kentuckians learn about the consequences of physical inactivity and the benefits of walking. Develop a Walk Around Your County program. Include a map of the county with distances marked and a list of local routes with estimated distance and time required to walk. Organize theme clubs of walkers (i.e. Walk to the Farmer s Market, Walk Around a State Park, Walk to Visit an Older Friend, Walk with Your Grandchild, Homemakers Walk with 4-Hrs, etc.) Program Delivery Use the PowerPoint presentation overheads to present an overview of the consumer publication. As a part of the presentation demonstrate the proper techniques of various stretches and the proper form to use when walking. Arrange a session where the group members can practice their walking techniques. End your presentation and walking demonstration with group discussion on the benefits of walking. Suggested questions for discussion are included in this teaching guide. Evaluation & Reporting
2001 Program Accomplishment Code: 410, Goal 4 Priority Indicators: Number of individuals who experience a change in knowledge, opinions, skills, and aspirations regarding lifestyle changes (diet, exercise, etc.) that improve personal health. Number of individuals who make lifestyle changes (practice or behavior changes) for the purpose of improving health. Use follow-up evaluation to determine practice changes. This program can be used to help you achieve a variety of outcomes to meet the needs of your communities and county. There are two evaluation tools included in this teaching guide: one for use at the end of your program and one for follow-up evaluation. Feel fee to adapt these tools to meet your evaluation and reporting needs. Related Resources Walking...A Step in the Right Direction, a publication that gives information on stretching and outlines a walking routine. Available on the web at <www.niddk.nih.gov/health/nutrit/pubs/walking.htm> Physical Activity in Your Daily Life, a publication with information on how to increase your physical activity in easy ways. Available on the web at <www.americanheart.org/health/lifestyle/physical_activity/dayactiv.html> Walking Wellness On-Line, gives information on shoes, stretching, walking, additional exercises to enhance results, and injury prevention and treatment. Available on the web at <http://www.racewalk.com/wwbook/ndefault.htm> Tips on Selecting Your First Pair of Walking Shoes. Bonnie Stein gives information on how to choose the walking shoe that s right for you. Available on the web at http://www.mindspring.com/~ronstein/pages/shoes2.html Fitness Walking for Dummies: Walk Your Way to Fitness, by Liz Neporent, M.A., published by IDG Books Worldwide, Inc., 2000. The Way of Walking: Eastern Strategies for Vitality, Longevity, and Peace of Mind, by Jacques Moramarco, O.M.D., L.Ac. and Rich Benzel, M.A., published by Contemporary Books, 2000. The Ten Essentials of Pedestrian Advocacy, by Dorothea Hass, Katherine Shriver, and Ellen Vanderslice, from AmericaWalks - a national coalition of local grassroots organizations, November 2000, available online at <www.americawalks.org> Walkability Checklist, from the National Highway Traffic Safety Administration, <www.nhtsa.dot.gov/people/outreach/safesobr/oplanner/ncpsw/walk1.html> Kidswalk to School: A Guide to Promote Walking to School, from U.S. Department of Health and Human Services and Centers for Disease Control and Prevention. <www.cdc.gov/nccdphp/dnpa/kidswalk.htm>
Questions for Group Discussion ~Walk Across Kentucky 1) Do you know people in your community who have heart disease, diabetes, high blood pressure, or high cholesterol? How could walking benefit these members of your community? 2) Does your community have a fitness facility or community center? 3) Does your community have a safe place to walk? 4) Are there groups in your community that could initiate a walking team? 5) Have you ever started a walking routine before? 6) Can you involve the children in your community in some sort of walking program? 7) Can the people in your community organize a community walk? a series of walking events? Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin
Program Feedback Form ~Walk Across Kentucky 1) I learned how physical inactivity can be harmful. Yes No 2) I learned how walking can be beneficial. Yes No 3) I learned how to stretch and walk properly. Yes No 4) I learned about walking safety. Yes No 5) I plan to begin a walking routine. Yes No 6) Have you participated in any other programs from The Wildcat Way to Wellness? Which ones? Please check below. CATSkills: Cooking, Activity, and Time to Be Well Build Your Strength Nourishing Our Bodies and Souls: Circles of Wisdom and Love Writing for Insight and Well-Being CATSkills for Healthy Holidays Choosing the Simply Beautiful Life Getting More from Dietary Supplements Looking Great ~ Feeling Good The Pyramid Plan for a Healthy Weight Personal Pyramid Profiles for Eating and Activity Kentucky Farms and Foods Kentucky Food Heritage Control Your Diabetes for Life 7) And the last thing I d like to say is... Thanks for your feedback! The Wildcat Way to Wellness - Where will it take you? Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin.
~ Walk Across Kentucky Follow-up Feedback Form It has been a few weeks since you attended this program offered by your County Extension Office. We d like to know if this program has been helpful to you. 1) Have you added a walking plan to your daily routine? If so, how often do you walk? 2) Have you noticed feeling any better since beginning your walking routine? How? 3) Have you shared the information you learned with anyone? 4) What is the most important thing you learned from The Wildcat Way to Wellness - Walk Across Kentucky? Thanks for your feedback! The Wildcat Way to Wellness - Where will it take you? Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin.
Walk Across Kentucky In addition to walking being good for you physically, it can also do wonders for your imagination and spirit. Imagine walking across great distances and exploring new places. You can create your own adventure in your own town or neighborhood by tracking your mileage. Keep a record of how far you walk and log it on a Kentucky highway map (1 inch equals 10 miles). You can obtain a map by calling the Kentucky Tourism line at 1-800-225-8747 or at http://www.kytourism.com/orderform.asp or by writing Kentucky Travel, P.O. Box 2011, Frankfort, KY 40602. County maps can be found at http://ukcc.uky.edu/~maps/ at the University of Kentucky web site or http://www.kytc.state.ky.us/traffic_center/maps.htm at the Kentucky Transportation Cabinet web site. Gadgets, Shoes, and Socks...oh my! As you begin your walking program, don't neglect your feet. Take the time to understand your foot needs and invest the money in quality walking shoes. It could mean the difference between staying with your walking program or giving up due to an unnecessary discomfort. Before you venture into shoe buying, you need to know your feet. Are you overpronate or supinate? Feet that are over-pronate are flat with no arch and shoes tend to roll inward. Supinate feet have high arches and shoes tend to roll outward. Another way to determine your type of feet is the paper test. Lightly dampen your feet and walk across two pieces of construction paper. Over-pronate feet will leave a large surface area imprint while supinate feet just leave the marks of toes, balls of feet, and heels. If the image left behind is a combination, you have neutral feet and can buy most walking shoes. Now that you know your foot type, a basic understanding of how shoes are constructed will help you choose the right shoes. The parts of the walking shoe are sockliner, midsole, outsole, heel counter, toe box, upper, and construction last. When you go shopping for shoes, keep these tips in mind. Shopping at a discount or department store may get you good prices, but you won't have a knowledgeable salesperson to help you. Go to a specialty shoe store, at least for your first pair. Bring a pair of your old shoes that have been comfortable so that the salesperson
can see your wear pattern. Make sure you put on both shoes and lace them up completely. If they are uncomfortable as you walk around in them, move on to something else. Try several brands and styles. Shop later in the day when your feet are swollen. If you buy shoes in the morning, the shoes may not fit during your afternoon workout. Don't forget socks while you are shopping. Socks are important for sweat absorption and to prevent friction inside your shoe. Good walking socks are usually thick but shouldn't crowd your feet. Avoid cheap socks that have no form because they will shift and bunch up in your shoes. The new synthetic fibers do a better job of "wicking" away moisture than cotton socks. Quality socks may be higher priced but they will last longer and serve you better. People who love to walk often make it a year round habit. Knowing how to dress for the weather is an important step to that goal. In hot weather, be sure to wear loose fitting and light colored clothing. Wearing a light colored cap is also important to keep your head cool. Make sure the clothing you buy has the "wicking" capability. Avoid cotton that will cling to your skin when wet. Always carry a water bottle and drink from it regularly. In cold weather, you will need lightweight, synthetic garments close to your skin that will draw (wick) away moisture. The next layer should also be lightweight such as a loose sweatshirt or vest. A third layer might be a waterproof windbreaker. On extremely cold days, you might consider Lycra tights under sweatpants. Don't forget your head, ears, and hands. These need protection, too. And, even in winter, good sunglasses and sunblock should be part of your equipment. As well as that waterbottle. For those of you with the curious minds, you might enjoy adding a gadget or two to your walking program. A simple pedometer will accurately give you the distance you walked. More advanced versions can also include the number of steps taken, calories burned in easy-to-read displays. These range from $15 to $30. Pedometers are a useful tool to increase your awareness of your walking and will help you reach your goals. For the true gadget buffs, there are heart monitors that help you determine your heart rate zones. This makes it possible for you to customize your walking plan to help you burn fat and improve your stamina.
Starting Physical Activity Programs in Your Community It's not always easy to change old habits. It's even tougher to get someone else to change THEIR old habits. This is usually not a good strategy anyway. But, when individuals come together for the purpose of creating something positive for the community, the results are usually very rewarding. Starting a walking program that also encourages community involvement on issues that impact pedestrians is a great way to start. If you see the need for more physical activity programs in your community, remember these main points. 1. Organize 2. Persist 3. Provide solutions and alternatives 4. Respect your opponents 5. Publish 6. Build Coalitions 7. Get Expert Help 8. Work with the media 9. Walk your talk 10. Have fun An easy activity your group may wish to start is a Walkability Checklist. Divide your community into sections and assign volunteers to each section. Using the checklist that can be found at the National Highway Traffic Safety Administration web site, you can evaluate your community's walkability. Another community-building physical activity is the Kidswalk-to-School and Walk Our Children to School Day, scheduled each year on the first Tuesday in October. For more information, visit: www.cdc.gov/nccdphp/dnpa/kidswalk.htm and www.iwalktoschool.org/ Developed by Cheryl Wyatt, B.S., M.A., Extension Associate, Bicycle and Pedestrian Education. Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin.