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2 | P a g e
Cenpaticointegratedcareaz.com
[email protected] 866-495-6738
Table of Contents
Introduction ......................................................................................................................................3
How to use this toolkit ......................................................................................................................4
Walking 101
Walking and eight dimensions of wellness......................................................................................5
Walking measurements ...................................................................................................................6
SMART goal .....................................................................................................................................7
Walking basics .................................................................................................................................8
Stay motivated .................................................................................................................................9
Walking group guide
Logic model for health priority example.........................................................................................10
Logic model for health priority template ........................................................................................11
Start a walking group or neighborhood walk .................................................................................12
Work plan .......................................................................................................................................13
Walking tracker ..............................................................................................................................14
Grant opportunities ........................................................................................................................15
Resources ......................................................................................................................................16
References .....................................................................................................................................17
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Introduction
This walking group toolkit has been arranged by Cenpatico Integrated Care’s Choose Health®
program in order to support our communities with their health and wellness goals. Physical activity
decreases the risk of chronic diseases, reduces the risks of premature mortality, and promotes
improved mood and overall positive health benefits (CDC, 2015). Walking groups can be a valuable
option to meet the community members’ needs for access to physical activity and social engagement.
Walking is free and is correlated with reducing the rates of heart disease, hypertension, cancer,
diabetes, obesity, depression and anxiety (CDC, 1999). An environment that encourages and eases
accessibility to healthful living is essential to establish a culture that naturally makes the right choices
for optimal health and wellness (Designing Healthy Communities, 2012).
This toolkit is not meant to be comprehensive but rather is designed to guide coalitions through the
program planning process. The information provided supports Choose Health’s® core values of
SAMSA’s Eight Dimensions of Wellness and increasing the prominence of Blue Zones in our
communities.
Eight Dimensions of Wellness
SAMSA’s “Eight Dimensions of Wellness” is a cornerstone of Choose Health®, encouraging a
balanced and healthy lifestyle. The eight dimensions are: emotional, environmental, intellectual,
physical, occupational, spiritual, financial, and social.
Choose Health® also strives to increase the prominence of Blue Zones and help residents improve
their overall quality of life. Blue Zones, places throughout the world where residents live longer and
better, are examples of communities that support and encourage healthful living. The people from
these diverse geographic regions all move more naturally, they have an identified sense of purpose,
they manage stress, they stop eating when they are 80% full, they consume mostly plant based food,
they drink wine moderately, they have a sense of belonging through faith based practices, they put
their loved one’s first, and they have social interactions with those who support healthy behaviors
(bluezones.com, n.d.).
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How to utilize this toolkit
This toolkit begins by introducing examples of how walking can be used to pursue all 8 dimensions of
wellness. There are some measurement tools as well, to help walkers keep track of their progress.
The toolkit then includes a SMART goal outline, to help start anyone’s plan to walk their way to
wellness. The subsequent information provides some basic walking considerations. The toolkit
offers tips for keeping walking members motivated!
A logic model example and template are included for your coalition’s goal setting and strategic
development. The toolkit moves on to a simple 8 steps work plan to start a walking group or
neighborhood walk which supports local business.
How you use this toolkit will depend on you or your coalition. You may decide to form a walking
group amongst your friends, neighborhood or work colleagues; you can use the information you find
useful and disregard what you don’t need. If you are creating a program with your coalition to
develop multiple walking groups throughout your community or starting a neighborhood walking
program, you may find it helpful to use the logic model template, budget template, and work plan
incorporated in this toolkit (budget template found in separate attachment).
The next part of this toolkit is an activity tracker for your walkers! While you may consider investing in
activity journals, the template is a nice alternative for a limited budget.
Should you decide to develop a program for your community, grant opportunities are listed. The
toolkit ends with additional resources that you or your coalition may find helpful.
Created by
Dennae Huerta, Health and Wellness Research Specialist and Iris Betancourt, Choose Health
Manager.
For more information please contact Choose Health® at [email protected]
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Walking and Eight Dimensions of Wellness
Environment Hike and enjoy
your surroundings
Emotional
Go for a walk to decompress
Intellectual Walk at
musuems or cultural events
Physical Walk to get
exercise
Occupation
Walk on a break to boost your energy
Spiritual
Go on a nature walk
Financial Save money by walking
your children to school
Social Join a walking group or your neighborhood
walk
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Walking Measurements
In accordance with the Physical Activity Guidelines for Americans, adults should strive to get 150 minutes of moderate-intensity aerobic physical activity weekly; or 75 minutes of vigorous-intensity physical activity or an equivalent combination. Children and adolescents should strive for at least 60 minutes of daily activity (Why Walk? Why Not!, 2015, para. 1).
Steps to Miles
This chart converts the number of steps to minutes and miles (somerville.gov, n.d.).
Steps Minutes Miles
1000 = 10 = 1/2
2000 = 20 = 1
3000 = 30 = 1 ½
4000 = 40 = 2
5000 = 50 = 2 ½
6000 = 60 = 3
Activity 100
lb
150
lb
200
lb
Bicycling, 6 mph 160 240 312
Bicycling, 12 mph 270 410 534
Jogging, 7 mph 610 920 1,230
Jumping rope 500 750 1,000
Running 5.5 mph 440 660 962
Running, 10 mph 850 1,280 1,664
Swimming, 25
yds/min 185 275 358
Swimming, 50
yds/min 325 500 650
Tennis, singles 265 400 535
Walking, 2 mph 160 240 312
Walking, 3 mph 210 320 416
Walking, 4.5 mph 295 440 572
Physical Activity and Calories
The chart below shows the approximate calories spent (miles per hour/level of intensity) by a 100-, 150- and 200- pound person doing a particular activity
(Moderate to Vigorous, 2014, p.1)..
Level of Intensity
The level of intensity related to physical activity is “the level of effort required by a person to do an activity” (Measuring Physical Activity, 2015, para. 2). Your activity intensity is reflective of how your activity affects your heart rate and breathing. An easy way to measure your intensity is with the talk test: Moderate intensity- if you can talk, but not sing during your activity. Vigorous intensity- it is difficult to say more than a few words without pausing to breath (Measuring Physical Activity, 2015). The chart below provides examples of activities and the associated intensity (Moderate to Vigorous, 2014, para. 11).
Examples of moderate intensity
Examples of vigorous intensity
Walking briskly (3mph or faster)
Race walking, jogging, running
Water aerobics Swimming laps
Bicycling slower than 10 mph
Tennis (singles)
Tennis (doubles) Aerobic dancing
Ballroom dancing Bicycling 10 mph or faster General gardening Heavy gardening
Hiking uphill or with heavy backpack
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Set a S.M.A.R.T. Goal
(Specific, Measurable, Attainable, Reasonable, Timeframe)
Write in your goal:
I will_________ (specific) __________ (measurable) __________ (attainable) ___________
(reasonable)_____________ (timeframe).
Or
Our walking group will_________ (specific) __________ (measurable) __________ (attainable) ___________
(reasonable) _____________ (timeframe).
•Timeframe •Reasonable
•Attainable •Specific & Measurable
I will walk 1 mile
afterwork or during a
break
for 3 months 3 times per
week
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Walking Basics Research has shown that walking for 30 minutes per day can lower blood pressure, help
maintain weight and may improve lipids (How to Promote, n.d., p. 2). Be mindful of health conditions and remember to walk at the pace that feels right to you! You can speed up
your pace as you move along in your walking journey!
Water
•Stay hydrated
•Drink plenty of water before and after you walk
•Take frequent sips as you walk
•Fun Facts:
•The amount of water you should drink depends on many factors, including your weight. Find out how much water you should be drinking with a hydration calculator: http://ab.weather.com/outlook/health/fitness/tools/hydration
•Do you have a hard time drinking enough water? Flavor your water with these fun infusion recipes: http://www.cookinglight.com/food/recipe-finder/infused-water-recipes
What to wear
•Walking Shoes •Clothing appropriate for weather
•Avoid cotton which absorbs moisture
•Synthetic “wicking” fabrics draw sweat away from the skin
•Light colored fabric reflects sunlight to keep you cool in warm weather
•Layer clothes for winter weather •Brimmed hat
•Sunglasses (UV protection)
•Sun screen
•Pedometer (track your steps!) (Walking 101, n.d.)
•Fun Facts:
•Find out about workout clothes do's and dont's at: http://college.usatoday.com/2014/08/22/9-gym-workout-wear-dos-and-donts/
Stretch
•Before and after walk
•Pre-warm up stretches: ankle circles, leg swings, figure-8 leg swings, pelvoc loops, arm circles, hula-hoop jumps
•Post walk stretches: calf and hip stretch, back and hamstring stretch, shin and thigh stretch
•For full instructions on proper stretching visit: http://www.pbs.org/americaswalking/health/healthprewalk.html and http://www.pbs.org/americaswalking/health/health3minute.html
•Flexibility benefits can be found at: http://www.acefitness.org/fitness-fact-article/2610/flexible-benefits/
•Fun Facts: •Stretching helps maitain a healthy range of movement and helps prevent injuries
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Stay Motivated!!!
Incentives
Group incentives:
-Water bottles
-T-shirts or hats
-Activity journals or notebooks
Self-motivating incentives:
-New outfit
-New shoes
-Take a before and after picture (Going and Growing, n.d.).
Mix it up
-Try new and interesting walking routes
-Litter walks
-Speed up
-Social activities post walk
-Bicycle
-Yoga club, dance workouts, other activities
-Introduce healthy competition
-Train for charity walks
-Restaurant or business hop (Going and growing, n.d.)
Milestones
-Celebrate and honor milestones
-Weight
-Body measurements
-Improved sleep health
-Improved blood pressure
-Stress reduction (Going and Growing, n.d.).
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Logic model for health priority example
Health Priority: Cardiovascular health
Goal #1: Create an environment where making the healthy choice is the easy choice
Objective #1: Help families in our community get enough physical activity to manage weight
Outcome Indicators:
-Participants in need of weight management will lose 1% of body weight (those with healthy weight will
maintain)
-Hip to ratio measurements will reduce
-Elevated blood pressure will be reduced
Strategies:
- Form walking group: will walk 2 hours and 30 minutes weekly for three months
-Take weight and blood pressure measurements at program registration and program completion
-Stress level surveys provided to each participant to submit at end of each walk for chance to win a prize
Performance Indicators:
-Maintain healthy blood pressure levels or reduce blood pressure to healthy levels
-Weight loss and weight maintenance
-Participants report reduced stress levels
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Logic model for health priority template
Health Priority:
Goal #1:
Objective #1:
-
-
-
Strategies:
-
-
-
Performance Indicators:
-
-
-
(CHAT, 2013)
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Start a walking group or neighborhood walk
Walk your way to wellness by starting a walking group at work or with your friends! Create a walking group
program to help build a culture of wellness in your community! Take your walking group to the next level by
starting a fun neighborhood walk! Connect your community with a seasonal or social walking group. Form
partnerships with your local businesses to include their venture on your walking adventure!
A neighborhood walk is a great way to get your community members re-connected with your local businesses
and visa versa.
Create scavenger hunts by using local landmarks, partner with local businesses to participate as stopping
points!
Walking Club
Walking group team name:
We will start our walking group on:
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Work plan
Steps Action Responsible
party Meeting date
Due date
1 Identify local partners
2 Select members
Walking leader
No less then 3 members, no more than 15
If implementing Neighborhood walk- the more the merrier
Feel free to have multiple walking groups to accommodate more members
3 Hold a meeting or kick off party
This can be for walkers in order to be involved with decision process
For neighborhood walk, meeting may be with community partners
4 Select a walking time
5 Identify the route
Map out several routes
Make sure convenient
Make sure safe: walkability, traffic
Pleasant/interesting (ex: historic area) 6 Set goals and guidelines
See walking group goal model
Set guidelines
Cell phone and headphones use
Telephone/email tree for communication Obey traffic laws when applicable
Confirmation calls? Leave at designated time?
Check-in process
Will someone be CPR/first aid certified?
7 Walk
8 Track and Celebrate
See tracking log
Acknowledge successes
Neighborhood walk- hold drawings for prizes at the end of each walk
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Walking tracker
Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
# of minutes walked
# of steps taken
Goal
Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total # of minutes walked
# of steps taken
Goal
Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total # of minutes walked
# of steps taken
Goal
Week 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
# of minutes walked
# of steps taken
Goal
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Grant Opportunities
Keep checking websites for new submission due dates
Cenpatico Integrated Care Community Reinvestment Grant
Cenpatico is the Regional Behavioral Authority (RBHA) for 8 counties in Southern Arizona: Pinal, Pima, Yuma,
La Paz, Cochise, Graham, Greenlee, and Santa Cruz counties. Every year a percentage of Cenpatico
Integrated Care’s net profits are given back to community organizations interested in improving the lives of
those living in our communities. To qualify for these grants, an organization must be:
A 501(c)3 Organization or pending a non-profit application A 501(c)19 Veterans’ Organization A City Government or division A State Government office or division A County Government office or division A Tribal Government or division
The project must be for a community in the counties that we serve
For more information visit:
http://www.cenpaticointegratedcareaz.com/community/community-reinvestment-2015/
Southern Arizona Roadrunners
The Southern Arizona Roadrunners established the Children’s Fitness Fund to provide money for community
endeavors that promote life-long fitness for children. The programs funded by SAR focus on the development
of healthy lifestyles for children, with emphasis on running related activities. SAR seeks to fund programs that prepare children for a lifetime of individual exercise, regardless of physical condition or ability.
For more information visit:
http://www.azroadrunners.org/go/category/about/childrens_fitness_fund
America Walks: Making America a Great Place to Walk
Call to Action: Every Body Walk! Collaborative Micro Grants
Successful micro grant applicants will have an existing focus on walking and walkability. Applicants may be
part of a host organization or a stand–alone non-profit. They must have a formalized structure, organized plan
of priorities and accountable leadership.
For more information visit:
http://americawalks.org/call-to-action-every-body-walk-collaborative-micro-grants/#sthash.VcZNkVIK.dpuf
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Resources
America’s Walking
http://www.pbs.org/americaswalking/resources.html
CDC Physical Activity Basics
http://www.cdc.gov/physicalactivity/basics/index.htm
Every Body WALK!
http://everybodywalk.org/
Flexibility benefits
http://www.acefitness.org/fitness-fact-article/2610/flexible-benefits/
Hydration calculator
http://ab.weather.com/outlook/health/fitness/tools/hydration
Infused water recipes
http://www.cookinglight.com/food/recipe-finder/infused-water-recipes
Map my walk app
http://www.mapmywalk.com/
Pre-Walk Warm-Up Routine
http://www.pbs.org/americaswalking/health/healthprewalk.html
3-Minute Post Walk Stretch Routine
http://www.pbs.org/americaswalking/health/health3minute.html
Safety screening questions
http://easyforyou.info/
Start or Join a Walking Club
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Start-or-Join-a-Walking-Club_UCM_460019_Article.jsp#.VruxoNJIiUk
The walking site
http://www.thewalkingsite.com/beginner.html
Walking Initiatives
http://www.nrpa.org/Grants-and-Partners/Recreation-and-Health/Walking-Initiatives/
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References
Baroff, B. (Director). (2012). Designing Healthy Communities [Motion picture on DVD]. Media Policy Center
Cdc.gov. (November 17, 1999). Physical Activity and Health, a report of the Surgeon general. National Center for Chronic Disease Prevention and Health Promotion. Retrieved from http://www.cdc.gov/nccdphp/sgr/summ.htm
Cdc.gov. (September 4, 2015). Why Walk? Why Not!. Division of Nutrition, Physical Activity, and Obesity. Retrieved from http://www.cdc.gov/physicalactivity/walking/index.htm
CHAT. (April 2013). Pima County Community Health Improvement Plan 2013-2017. Community Health Improvement Plan. Retrieved from http://assets.thehcn.net/content/sites/arizona/Community_Health_Improvement_Plan.pdf
Createthegood.org. (n.d.). Walking Group Tool Kit. AARP. Retrieved from http://createthegood.org/sites/default/files/how-to/WalkingGroup.pdf
Heart.org. (n.d.). Going and Growing. American Heart Association®. Retrieved from http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463352.pdf
Heart.org. (n.d.). How to Organize. American Heart Association®. Retrieved from
http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463349.pdf
Heart.org. (n.d.). How to Promote. American Heart Association®. Retrieved from
http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463350.pdf
Heart.org. (2014). Moderate to Vigorous-What is your level of intensity?. American Heart Association®. Retrieved from http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Moderate-to-
Vigorous---What-is-your-level-of-intensity_UCM_463775_Article.jsp#.Vublj9L2aUk
Heart.org. (n.d.). Walking 101. American Heart Association®. Retrieved from
http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463348.pdf
Somervillema.gov. (n.d.). Step/Activity Conversions. Retrieved from
http://www.somervillema.gov/fitnesschallenge/resources/STEP-Activity-Conversions.pdf