Thanks for joining the Walking Group and the 6-Week Walking Challenge!

GROUP LEADER NAME AND PHONE NUMBER

❷

Wild Wonderful Walking Groups promote an active lifestyle through

an individual walking challenge, weekly group activities, and healthy behaviors.

WALKING PARTNERS AND PHONE NUMBERS

DATES TO REMEMBER

❸

Six Simple Steps to Move More pages 4 & 5

Ten Reasons to Walk More page 6

Celebrate Your Successes! page 6

How the Body Responds to Physical Activity page 7

Activity Minutes and Step Chart pages 8 & 9

Healthy Lifestyle Websites page 10

A Healthier Community page 10

Six Week Walking Log page 11

Inside this Guide

❶❷❸

❹

Step 2: Start tracking your daily walking.If you use a pedometer, clip it on first thing in the morning. Wear it each day. For the first three days, walk your normal routine — steps or minutes. On the third day, add up your totals:

Day #1 total steps OR total minutes

Day #2 total steps OR total minutes

Day #3 total steps OR total minutes

TOTAL total steps OR total minutes

Step 1: Decide how you will track your daily walking—by minutes or pedometer steps. For a pedometer, here is the right way to start: • Clipyourpedometeronyourwaistbandorbelt, directlyaboveyourknee.

• Besureitishorizontaltotheground,notangledor dangling from your clothes.

• Setittozero.Walk50steps.Checkthepedometer.

• Ifitreadsbetween45-55,yourstepcounteris working correctly.

• Forcountingminutes,carryawatchorcellphone.

Step 3: Find your baselineDivide the total steps for your first 3 days: ÷ 3 = average steps or minutes per day. This number is your baseline.

Write your baselineon the chart below:

What is your activity level now?

Your Baseline Steps Per Day Activity LevelLess than 5,000 Inactive

5,000 to 7,499 Slightly Active

7,500 to 9,999 Moderately Active

10,000 to 12,499 Active

12,500 or more Very Active

Use this table as a guide to set new goals. Most begin this program at Inactive to Slightly Active levels, averaging 4,000 to 6,000 steps a day.

Adapted from America on the Move at www.americaonthemove.org

❹❺❻

Six Simple Stepsto Move More

Step 2: Start tracking your daily walking.If you use a pedometer, clip it on first thing in the morning. Wear it each day. For the first three days, walk your normal routine — steps or minutes. On the third day, add up your totals:

Day #1 total steps OR total minutes

Day #2 total steps OR total minutes

Day #3 total steps OR total minutes

TOTAL total steps OR total minutes

Step 3: Find your baselineDivide the total steps for your first 3 days: ÷ 3 = average steps or minutes per day. This number is your baseline.

❺

Step 4: Set goalsFindwaystoincreaseyourdailystepsby2,000morethanyourbaseline.Or,addminutestoyourwalkingtime.Onceyoucanmeet this goal regularly, set a new goal. Increase your steps until youreachanewlevelthatiscomfortable,yetmotivatingtoyou.Asyourtotaldailystepsincrease,sowillyourhealthbenefits.

Step 5: Track your steps or minutes every day.Use the log on page 11 to track your steps or minutes for six weeks. Turn in your log to your group leader at the end of the six weeks.

Step 6: Keep on walking!Stayphysicallyactiveeverydayfortherestofyourlife! During thesix-weekchallenge,youstartedanewhabitthatwilladdyearsandenjoymenttoyourlife!Findotherwaystoaddmorestepstoyourdaywithotheractivitiesyouenjoy. Go to www.WVontheMove.net for more information or details onupcomingwalkingevents.

Drink plenty of water before, during, and after walking.

Did you know . . . ? 60% of American adults do not get the needed 30+ minutes of

physical activity a day?See the guidelines at http://www.cdc.gov/physicalactivity/

Ten Reasons to Walk More

Celebrate Your Successes!

❶ You feel better and have more energy.

❷ It helps manage your weight.

❸ Walking with your family is quality time together.

❹ You'll improve your health.

❺ It can save money — controlling health problems may lead to less dependence on costly medications. (Talk to your doctor first.)

❻ Your family, friends, and community will look to you as a role model.

❼ It takes little preparation or equipment.

❽ You can fit it into your busy schedule.

❾ You can make new friends.

❿ It helps prevent many chronic diseases and cancers.

Remember,progresscanbemeasuredinmanyways—mood,sleep,

self-esteem,weightlossorenergy.Rewardyourselfwithsomething

personal,specificandimmediatetocelebrateaccomplishments,big

and small. Try these ideas:

InspirationalBook•NewSportsEquipment•Movie

RadioHeadset•InterestingMagazine•Massage

ExerciseClothes•Music,ArtorFlowers•HandWeights

❻

❶ You feel better and have more energy.

❷ It helps manage your weight.

❸ Walking with your family is quality time together.

❹ You'll improve your health.

❺ It can save money — controlling health problems may lead to less dependence on costly medications. (Talk to your doctor first.)

❻ Your family, friends, and community will look to you as a role model.

❼ It takes little preparation or equipment.

❽ You can fit it into your busy schedule.

❾ You can make new friends.

❿ It helps prevent many chronic diseases and cancers.

❼

How the Body Responds to Physical Activity

What is Normal? What is NOT Normal?

Fasterheartbeat Chestpain,paindowninyour arm,heavinessinchest

Few skipped heartbeats

Continualheartpounding,fluttering orunevenheartbeats

Fasterbreathing Fasterbreathing,light-headednessorfeelingfaint,dizziness,numbness,orpain

Deeperbreathing Extremebreathlessnessthatkeepsyou fromtalkingduringactivity

More perspiration Perspiring profusely or feeling "clammy"

Sometemporary muscle stiffness Suddenmusclepain

If you notice an abnormal problem or have any concerns about your

ability to start this challenge, talk with your health care provider.

In an Emergency, call 9-1-1!

Adapted from the AARP Physical Activities Guide www.aarp.org

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Healthy Lifestyle Websites:

A Healthier Community

www.WVontheMove.net

www.AmericaOnTheMove.com

www.CardiacWV.org

www.HealthFinder.gov

www.SmallStep.gov

www.Fitness.gov

www.CDC.gov/PhysicalActivity

www.Walking.About.com

Help your community become more physically active. Here are a few ways you can get involved:

Participate in community walks and health fairs.

Talk to your family and friends about the benefits of walking.

Walk with your family on a regular basis.

Support others who need encouragement.

Start a walking program at the local school track, mall, or other community facility.

Small changes add up to

BIG Results!⑩

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Thistoolkitevolvedfromapilotwalkingprograminfive WestVirginiacounties-Boone,Lincoln,Logan,MingoandWyoming. Thiskitandthepilotprogramsuccessisattributedtothededicationof

localcitizens,fundingfromtheLoganHealthcareFoundation, andleadershipofWestVirginiaontheMove.

AcollaborativeprojectofWestVirginiaontheMove™, theWestVirginiaUniversityExtensionService,and

theWestVirginiaCommunityEducationalOutreachService.

Forinformation:www.WVOntheMove.net304-345-1235