National Walking Day

[insert company logo]

Today, [insert company or organization name] joins

thousands of other companies, schools and individuals who have pledged to live a healthier lifestyle

and become more physically active.

Why Physical Activity?

The Price of Inactivity:● As a nation, we’re becoming more

physically inactive, doubling our risk of heart disease and stroke.

● Heart disease and stroke are America’s No. 1 and No. 4 killers. Being physically active and eating an overall healthy diet reduces a majority of the controllable risk factors for these diseases.

Benefits ofPhysical Activity

● Regular activity can relieve tension, anxiety,

depression and anger.

● Mental acuity and memory can be improved with

physical activity.

● Becoming more active can lower your blood

pressure.

● For each hour of regular exercise you get, you’ll

gain about two hours of life expectancy, even if

you don’t start until middle age!

AHA Physical Activity Recommendations

Adults ● At least 30 minutes of moderate-intensity aerobic activity at

least 5 days per week for a total of 150;OR

● At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75; or a combination of the twoAND

● Moderate to high intensity muscle-strengthening activity at least 2 or more days per week for additional health benefits.

Children● At least 60 minutes of moderate to vigorous physical activity

each day.

Get Active by Walking

Walking has the lowest dropout rate of any physical

activity and is a simple, affordable step people can take to positively improve

their heart health.

Benefits of Walking

Research shows that walking for just 30 minutes a

day offers these benefits:● Reduces the risk of coronary heart disease and stroke

● Lowers blood pressure

● Reduces high cholesterol

● Reduces body fat and helps control body weight

● Boosts mental well being

● Increases bone density, which helps to prevent osteoporosis

● Reduces the risk of diabetes

● Helps you fall asleep faster and sleep more soundly

● Increases muscle strength, increasing the ability to do other physical activities

Tips for Taking the First Steps

● Dress for success!– Wear comfortable, properly fitted footwear and comfortable

clothing appropriate for the weather and activity.

● Make the time! – Start slowly. Gradually build up to at least 30 minutes of

activity on most or all days of the week (or whatever your doctor recommends).

– Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.

Tips for Takingthe First Steps

● Have reasonable expectations of yourself.– If you've been inactive for a long time, have a high risk of

coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

– Look for chances to be more active during the day. Walk the mall before shopping or take the stairs instead of the escalator. Take 10–15 minute breaks for walking or some other activity in between meetings, while watching TV or sitting.

– Don't get discouraged if you stop for a while. Get started again gradually and work up to your old pace.

Staying Motivated

Make it fun! ● Mix it up! Find several activities that you

enjoy, that way being physically active will never seem boring or routine. Walk one day, swim the next, then go for a bike ride on the weekend.

● Use music to keep you entertained.

Staying Motivated

Ask people to join you. You'll be more likely to stick with it if you have company.

● Form a walking group with friends or coworkers.

● If you belong to a fitness center, check out the group classes.

● Make physical activity a family activity. Take a walk or ride bikes after dinner instead of watching TV.

Staying Motivated

Track and celebrate your success! ● Write your activities on a calendar or in a

log. Write down the distance or length of time of your activity and how you feel after each session.

● Share your accomplishments with friends and coworkers. Challenge and support each other!

● Reward yourself at special milestones.

Our Commitment

[Insert Company Name] knows that a healthier employee is a happier employee. We’re committed to

creating a healthy workplace for our number one resource — our

employees.

[Insert Company Name], Get Up and Move!

What:

How:

When:

Where:

Resources

Find free healthy living

resources for you

and your family at

heart.org/MyHeartMyLife

Questions?