CHAPTER 5: Nurturing Vital Community Partnerships

Creating a Supportive Walking Environment

Recruiting Participants

Keeping Participants / Community Informed

Developing a Speakers Bureau

CHAPTER 5 Appendices

Creating a Supportive Walking Environment

A supportive social environment is a key component of a well-designed walking campaign. It is necessary to form partnerships with community groups, organizations, businesses, and facilities to promote walking throughout the community. 

Recreational Partnerships

It is beneficial to partner with groups and organizations that have a commitment to the health and well-being of the community.  Because of their health-related focus, many community groups and organizations will support and participate in health promotion activities, like a walking campaign.  These partnerships can provide leadership to the campaign and assist with eventual community ownership. 

A walking club is a valuable resource. The club can provide campaign credibility, increase membership in your campaign, and assist with event planning and implementation.  In addition, they can provide insurance coverage for events and organizational tools, such as newsletters.  In Wheeling, the Ohio Valley Runners’/ Walkers’ Club provided the leadership and resources needed to create a supportive walking environment for the campaign. 

To recruit partners, send a recruitment letter to identified organizations. Inform the organization of the campaign goals, the campaign message and the strategies to accomplish the goals. In addition, outline how their organization can assist with and benefit from the campaign.  (See Appendix 5-a and 5-b for sample recruitment letters.)

Organizational Partnerships

Partnering with both local and national organizations can assist in creating a supportive walking environment.  Organizations such as the local health department and the National Multiple Sclerosis Society can lend credibility to the campaign and assist by providing resources, volunteers and access to additional participants. 

Encourage organizations to support your campaign by pointing out the benefits to their organization.

• Increases awareness of their organization.  Invite them to display banners and educational materials at your events.

• Promotes their events.  List their events, which promote walking, on any calendars you create. Offer to inform campaign participants about their upcoming event.

• Promotes their program. Introduce organization representatives and recognize the organization at your events.

Note:  Encourage organizations to publicly endorse your campaign. Ask them to sign an Endorsement Letter. (See Appendix 5-c for a Model Endorsement Letter.)

National Group Endorsements:  Affiliate your campaign with local chapters of national health organizations. For example: the American Heart Association and the American Cancer Society promote walking as part of their initiatives. These organizations are will likely endorse your community walking programs. In addition, they can provide educational materials, resources and potential speakers for your events. 

Local Community Endorsements: Affiliate your campaign with and gain support from local community organizations and businesses.  Community buy-in is the key to a successful campaign. (See Appendix 4-a for a list of local supporters (endorsers) for the WHEELING WALKS campaign.)

Recruiting Participants

 Involving the Whole Community

It is important to involve the whole community in the public relations and public health events of your campaign.  Involving the whole community will increase awareness about and increase participation in your campaign.

Even though WHEELING WALKS targeted the 50-65 year-old population, we took steps to ensure the rest of the community was involved.  A crowd attracts more media attention; and the media coverage reaches many more people with the message than the public health event alone. Even though we targeted walking among 50-65 year old Wheeling residents, our data suggest that overall physical activity increased for all ages.

Community organizations, local civic organizations, worksites, health departments, social service offices, and senior centers are excellent people resources.  These organizations provide opportunities to inform individuals about and involve them in the campaign.

Community organizations serve multiple religious, political, cultural, economic, and social functions.  Many have a commitment to promote the well-being of the community and their members.  Health-promotion programs fit into that established goal.  In addition, many invite outside speakers to their meetings to make presentations about a wide-range of issues, including health issues.  Others have newsletters that could publish articles about walking. Programs in community organizations also may help the campaign reach groups who are often underserved by traditional health-promotion programs, such as low-income or multicultural groups.

To inform the community about the WHEELING WALKS campaign, we sent an initial contact letter and a Calendar of Events to all civic and community organizations, worksites, health departments, social service offices, senior centers, and other community and social organizations.  A list of these organizations can be obtained from the local Chamber of Commerce.  (See Appendix 5-f for the Initial Scheduling Letter to Organizations and Appendix 4-a for a Calendar of Events).

 Note:  It is important to contact groups that include your target population.  These contacts will help you establish your volunteer network.

Directing your intervention toward areas of the community where you can gather the most willing participants will enhance participation and lend ownership of the campaign to the community.

Individuals: Individual participants can be found at sites where walking is accessible.   For example, you may find elderly and physically challenged walkers in areas where the terrain is flat and insusceptible to weather change.  Other ideas for recruiting individuals follow.

Older Adults/Senior Centers: When targeting an older population, as the WHEELING WALKS program did, contact the director of the local Senior Center. The seniors can be valuable sources of information and assistance.  For example: The WHEELING WALKS campaign partnered with the Ohio County Senior Center and included its members in event planning. 

Note:  Providing a speaker and a short walk at a senior center serves to inform participants and change their behavior at the same time.

Middle-Age Adults: Middle-age people are busy with children, work, and social obligations and tend to neglect their health.  By targeting worksites, civic and faith-based organizations, the middle-age population can be informed about the walking campaign and the benefits of walking.
          This group can act as volunteers for public health events and assist in researching the target population (50-65 years of age).  Middle-age adults often encourage the older adults in their lives, like aging-parents, to participate in healthy activities. 

Young Adults: Develop a relationship with the local schools. School buildings can be a great place to walk.  Walking comes easy for young adults and their presence at public health events boosts the community’s enthusiasm.

• Universities, colleges, and technical schools can provide volunteers for your public health events.  For example:  Nursing students can take blood pressures before and after the walk.  Although a blood pressure check may not be necessary, it is often appreciated and sought-after by people who want to see the effects of their efforts.

• High school students can increase the attendance at public health events.  Schedule events that are convenient for high school students to attend.  For example:  Schedule and event around a Physical Education class.  Most teachers are highly receptive to inviting an informative speaker to the classroom.  

• Sports teams can also increase attendance and add enthusiasm to walking events.  Their distinctive clothing makes them highly visible.  For example:  At the WHEELING WALKS Mayor’s Walking Cup, held at lunch time, a local school brought their various sports teams.  The teams made up a large contingent of walkers and wore distinctive clothing that gave the walk a “team” spirit.  

Hospitals: Hospitals can help increase the number of older participants.  Ask hospital staff to encourage their clients to participate in the campaign.  In addition, ask the administration to encourage hospital employees to get involved.

Shopping malls:  Many shopping malls have established walking programs.   Contact the mall Marketing Director to discuss the media-based walking campaign and ways to get their walking program participants involved.  If your community mall does not have a walking program, contact the Marketing Director to recommend one. We were able to move some planned mall activities to a date that helped us communicate our campaign message (Thank you, Ohio Valley Mall!) 

Faith-based and civic organizations:  These community organizations usually have many older adult members who are active in their community.  These members can act as participants in the campaign and as volunteers for the public health events.  Faith-based ministries are growing in importance for health promotion. (See Chapter 11 for further details.)

Weight loss groups: Weight loss groups are good sources for participants.  Because walking can be adapted for anyone, even those who are obese, weight-loss groups should be embraced. Contact local groups and offer to provide a speaker and information packets for their members.  Stress the fact that 30-minutes a day can be done in three 10-minute segments and even those who consider themselves overweight and out of shape can walk with minimal risk. Although 10 minutes of daily walking represents 5 lbs. of weight per year, the studies show that generally a person needs to walk one hour per day to lose weight.

People with Medical Conditions: Even people with medical problems can walk. People who have arthritis, diabetes, osteoporosis, and heart disease all benefit from walking. Contact local hospitals and clinics and offer to provide a speaker for their support groups.  Walking is so easy and so universal that almost every group can benefit from 30minutes of walking on almost every day.

People with Disabilities:  Walking is good for all people and should be encouraged for groups that can sometimes be left out.   Contact the local Multiple Sclerosis Society and disability centers to urge their members to participate in the campaign.  Many people with disabilities can be part of the walking campaign. 

Note:  It is important to make sure that all correspondence and education materials address the needs of people with disabilities.  It is also important to plan events on trails that are handicap accessible. 

Groups

A local walking group, like the Ohio Valley Runners’/Walkers’ Club in Wheeling, can assist in recruiting a large number of walkers.  These dedicated individuals are generally not only committed to walking for their own health, but are often interested in increasing the number of walkers in their group and community.

Organizations

Organizations such as the American Cancer Society, American Heart Association and the March of Dimes provide an avenue for recruiting walkers.  These organizations hold large community walks and are often willing to assist with a walking campaign.  Support from these organizations can also leads to better press coverage, which is what this campaign is all about.

Community

Explore all divisions within the community to find walkers and campaign support.  In Wheeling, Wheeling Park High School, the Ohio County Commission, the Mayor and the Wheeling-Ohio County Health Department were instrumental in providing walkers for our events and for giving support and credibility to the campaign.

Keeping Participants and the Community Informed

It is very important to inform your participants about the importance and benefits of walking.  Aim to make walking part of the participants’ life. Keep your message and strategies simple.  Encourage participants to enjoy walking and take pleasure in the health benefits of walking.

Informational Tools

 Walking facts and tips sheets:  Fact Sheets and Tip Sheets are excellent tools for informing and instructing walkers about the benefits of and proper techniques for walking. Have these sheets available at walking events, meetings, public activities and on a website.  

Items that can be used to introduce the campaign to participants:

• one-page flyer that explains the basic nature of the campaign.  (See Appendix 4-a for a sample flyer.)

• morbidity and mortality statistics for the local area. These can be easily accessed through the internet and give credibility to the walking campaign.

• TIPS for Walking sheets that describe a walking program and give instructions on getting started and keeping motivated. (See Appendix 5-e for a walking program packet.)

• information sheet(s) about the benefits of a walking program. (See Appendix 5-e)

Presentations:  Offer presentations and workshops.  Presentations and workshops are excellent ways for walkers to gather more in-depth information and learn “hands-on” techniques.  In addition, campaign presentations provide an opportunity for attracting media coverage of the campaign, and thus can help communicate your message with a wider audience.  Invite speakers to provide 1-hour presentations on walking and other healthy lifestyle choices. 

Website:  An invaluable tool.  See Chapter 8.

Developing a Speakers Bureau

 Recruiting health professionals to the Speakers Bureau

Recruit individual health professionals or members of local health organizations to serve on the Speakers Bureau.  Appropriate members might include physicians, nurses, health educators, local American Cancer Society or American Heart Association volunteers or professionals, worksite-wellness directors, or other local or state health department professionals.  If there is a college or university in your community, faculty and students in nursing, health education, wellness, or other health-related programs might be good candidates for the Speakers Bureau.  Develop a list of organizations from which you can recruit speakers.  Identify a representative at each organization.  Contact representatives and explain the goals and structure of the campaign and the role of the Speakers Bureau.  Be sure to discuss the importance of walking to health and why the campaign focuses on walking.  Also explain that it is a short-term project that will not require an extended commitment from the organization or its members.  Ask if the representative could act as a liaison between the campaign and organization members or how best to approach members about the Speakers Bureau.  For example, you could give a presentation about the campaign at an organization meeting to help recruit members to the Speakers Bureau.

Once you have identified a number of potential members for the Speakers Bureau, send a letter inviting them to join the campaign and attend an orientation session. (See Appendix 5-f.)  It is important to follow up on invitation letters with phone calls to recruit a sufficient number of speakers.  The total number of speakers needed depends on the breadth of your campaign, but invite more people than you think you need.  Be sure to explain how the campaign can benefit them personally as well as professionally.

Orientation/training

The members of the Speakers Bureau should be trained by campaign staff to ensure that they understand the goals and messages of the campaign.  Orientation also will enhance the consistency of messages in campaign programming.  It may be most effective to hold several orientation sessions, to make it easier for health professionals to fit an orientation session into their busy schedules. 

Compile and bring to the session a list of worksites, civic organizations, schools, churches, and other groups to which speakers could give presentations.  Ask speakers to review the list and add other sites to help ensure the list is complete.  At the end of the orientation session, encourage speakers to decide at which organizations they will try to set up presentations.

Encourage each speaker to give at least two presentations during the campaign to ensure that presentations are given to a large enough number of organizations, without asking for too large a commitment from speakers. (See Appendix 5-g for an outline of an orientation session.)

Presentations

Presentations should discuss the importance of walking to health and the benefits of walking.  They should motivate the audience to start walking.  (See Appendix 5-h for a sample training/presentation packet.)

Tracking presentations

The local campaign coordinator should keep track of the organizations that are being targeted for presentations and those for which presentations are scheduled.  The local campaign coordinator should ensure that:

• important organizations are reached,
• only one speaker is pursuing each organization,
• each speaker is successful in scheduling at least two presentations,
• interested organizations are matched with a member of the Speakers Bureau, and
• presentations occur within the scheduled time period of the campaign.

CHAPTER 5 Appendices

Appendix 5-a

General Organization Recruitment Letter

             Scientists now confirm that lack of physical activity contributes significantly to death and disability in the United States. In West Virginia, 68 percent of the adult population reported little or no physical activity in 1998 and ranked third worst among the 50 states for having no leisure-time physical exercise at all. To improve heart, brain, and other body functions at all ages, current public health guidelines recommend moderate physical activity (30 minutes or more) on almost every day. Successfully communicating this information to communities in ways that actually prompt individuals to put on their walking shoes and WALK requires a new approach. This is exactly what WHEELING WALKS is attempting to do.

            WHEELING WALKS is a campaign dedicated to the health and well being of all Americans. The Wheeling - Ohio County Public Health Department and West Virginia University, Department of Community Medicine are pleased to be developing a model project to help all Americans get off the couch and out the door to take a walk. This research, being conducted by Bill Reger, Ed.D. will hopefully provide a model for physical activity not just for West Virginia and the United States, but for the world. An eight-week program, beginning April 17, 2001, will educate the citizens of Wheeling to the benefits of walking through a powerful media campaign. Because we will be measuring the impact of this campaign upon the citizens of Wheeling it is necessary to keep the general public unaware of this project until it actually begins. Several local clubs and civic organizations, along with our Advisory Committee made up of interested local citizens, have already been working hard to put this campaign together.

          As a part of this campaign we will be offering a Walking Clinic (conducted by the Ohio Valley Runners/Walkers Club) and a family walk.  This Walking Clinic and family walk will be on Friday evenings during the campaign. It is our hope that you will be able to help us with this project. We would like to conduct a walk at your location. It is our hope that walking will be the "buzz" word in Wheeling beginning April 17, 2001 and you can be a part of it. If you would be willing to host and/or sponsor a walk, please contact me at 304-XXX-XXXX. I will follow-up on this letter soon. Please consider hosting a similar walking event.  If you have any questions please feel free to call.

                                                                                   Sincerely,

Appendix 5-b

Specific Organization Recruitment Letter           

 

Ohio Valley Runners/Walkers Club:

We discussed the possibility of having weekly family oriented walks within the community that would help to eliminate one of the barriers to walking that so many "wanna-be" walkers feel prevents them from walking- "It takes time away from my family". Holli XXXXX and I were hoping that this project might be something that the Ohio Valley Runners/Walkers Club would be willing to sponsor. We have been compiling a list of walking sites that include:

• Zoo Walk 
• Oglebay Park - Walk with the Ducks 
• Wheeling Park Walk 
• Walk at Wheeling Downs (local race track)
• Ohio Valley Medical Center and Wheeling Hospital sponsored walk(s)
• Bridge Walk (National Trail/Wheeling Suspension Bridge) 
• Cooperative Extension Agency
• Walk Wheeling Park High School Walk
• Walk with local sports team
• Indoor walk at the mall 
• Local Cemetery Walks

The campaign would do anything to help with these projects. Please think this over and perhaps you can discuss it Sunday at your meeting with Dr. Reger. I would appreciate hearing from you as soon as possible regarding this matter. Thank you for all of your help.

                                              Cordially,

                                                       Debbie XXXXXX
                                                           Project Facilitator

Model Endorsement Letter

 [ YOUR LETTERHEAD, if available ]

 (Items that are underlined should be personalized to your organization.)

Date

Bill Reger, Ed.D
Associate Professor
Department of Community Medicine
West Virginia University School of Medicine
PO Box 9l90
Morgantown, WV 26506-9190

Dear Dr. Reger:

On behalf of (endorsing organization), I applaud the efforts of West Virginia University and the Department of Community Medicine for promoting the health of the community through the WHEELING WALKS! Campaign. Your efforts should help to encourage healthy exercise and reduce heart disease in our community.

By encouraging people to walk 30 minutes or more on almost every day, your campaign can help individuals decrease blood pressure, prevent heart disease, diabetes, and some forms of cancer, preserve bone density and prevent osteoporosis, counter depression, and relieve stress. We are pleased to see a campaign that provides community members with advice that can significantly promote health, but that is easy to understand and follow.

(Endorsing Organization) would like to join the WHEELING WALKS! campaign, and encourage others in the community to join. Thank you for your efforts to promote the health of the community through exercise.

Sincerely,

(Name of representative from endorsing organization)

(Title)
 

Appendix 5-d

Initial Scheduling Letter to Organizations

Ladies and Gentlemen:

WHEELING WALKS! It is our pleasure to inform you of an exciting public health campaign that is taking shape in Wheeling, West Virginia. Although you have not yet heard of this campaign we are desperately in need of your help. WHEELING WALKS! is a campaign dedicated to  the health and well being of all Americans. West Virginia University', Department of Community Medicine is pleased to be developing a model project to help all Americans get off the couch and out the door to take a walk. I have enclosed some startling statistics that will make the urgency of the inactivity of our citizens of paramount concern to all of us interested in the well being of people.

WHEELING WALKS! is a media campaign that will educate the citizens of Wheeling to the benefits of walking and hopefully motivate all citizens to begin a walking program. This 8-week program will begin April 17, 2001 at 10:00 A.M. with a Kickoff Celebration at the Wheeling Civic Center and continue through June 9, 2001. We encourage any of your officers who are able, to attend this celebration with us. Since this campaign will be measuring before and after effects of our media campaign, it is necessary to ask that this campaign remain fairly stealth (i.e., we cannot let the word out too soon) as we do not want to contaminate the data. Therefore, we ask that you limit the members that know about this campaign beforehand, to trusted officers

WHEELING WALKS! is in need of your help in informing the Wheeling public of this campaign and to get them involved. During the campaign, we will attempt to educate as many people as possible to the benefits of walking and to enlist them to join in our walking program. We would very much like to address your organization during the initial weeks of the campaign. WHEELING WALKS! would provide a speaker to explain the campaign during your regular meeting. An associate or I will be contacting you in the near future to hopefully set up a time when this would be possible.

WHEELING WALKS! is sure to be the "buzz" around Wheeling in the very near future and we hope that your organization will be a part of that "buzz." We look forward to speaking with you.

                                                                                          Sincerely,

                                                                                          Debbie XXXXXXX
                                                                                          Project Facilitator

Appendix 5-e

TIPS for Walking  #1

TIPS FOR STARTING WALKING*

• Begin with just ten minutes.  Increase your time walking as you feel comfortable and motivated to do so.
   
• Walk to work, school, the store, or church.
   
• Call a friend to walk with you. When you set up an appointment, you are more likely to follow
  through.
   
• Park the car farther away from your destination.
   
• Get on or off the bus several blocks away.
   
• Walk the dog. Look on Rover as a walking-machine-with-hair.
   
• Walk 10 minutes three times per day. Walk the dog in the morning, take 10 before or after lunch, and walk around the block a few times before you get back into your car at the end of the day.
   
• Walk the kids to school once each week.
   
• Take a walking break, instead of a coffee break.
   
• Cut your grass with a mower that you push or follow.
   
• Use leg power-take small trips.
   
• Walk on the treadmill while watching TV or making phone calls.

*AS adapted from Promoting Physical Activity, a guide for community action. USDHHS, Human Kinetics, 1999.

TIPS for Walking  #2

TIPS FOR WALKING

Choose your ground. Many people like to start their walking program on a flat, level surface. Walking on hills, uneven ground, soft earth, sand, or gravel can be hard work, and may lead to hip, knee, or foot pain. Fitness trails, shopping malls, school tracks, streets with sidewalks, and quiet neighborhoods are good places to get started.

Always warm-up and cool-down with a stroll. It's important to walk slowly for 3 to 5 minutes to prepare your circulation and muscles for a brisk walk, and to finish up with the same slow walk to let your body slow down gradually. Experienced walkers know they can avoid shin and foot discomfort when they begin and end with a stroll.

Set your own pace. It takes practice to find the right walking speed. To find your speed, start walking slowly for a few minutes, then increase your speed to a pace like you are going somewhere. 

Shoes

It's not necessary to spend a lot of money on shoes. Wear shoes of the correct length and width with shock absorbing soles and insoles. Make sure they're big enough in the toe area: the "rule of thumb" is a thumb width between the end of your longest toe and the end of the shoe. You shouldn't feel pressure on the sides or tops of your toes. The heel counter should hold your heel firmly in the shoe when you walk.

Wear shoes with a continuous crepe or composite sole in good repair. Shoes with leather soles and a separate heel don't absorb shock as well as the newer athletic and casual shoes. Shoes with laces or Velcro let you adjust width as needed and give more support than slip-ons. If you have problems tying laces, consider Velcro closures or elastic shoelaces.

Many people like shoes with removable insoles that can be exchanged for more shock absorbing ones. Insoles are available in sporting goods stores and shoe stores. When you shop for insoles, take your walking shoes with you. Try on the shoe with the insole to make sure that there's still enough room inside for your foot to be comfortable. Insoles come in sizes and can be trimmed with scissors for a final fit. If your toes take up extra room, try the three-quarter insoles that stop just short of your toes. If you have prescribed inserts in your shoes already, ask your doctor about insoles.

Possible Problems

If you have pain around your shins when you walk, you may not be spending enough time warming up. Try some ankle exercises before you start walking. Start your walk at a slow pace for at least 5 minutes. Keep your feet and toes relaxed.

 Cramps in the calf and heel pain can be helped by doing the Achilles Stretch before and after walking. A slow walk to warm up is also helpful. If you have circulatory problems in your legs, and experience cramps or pain in your calves while walking, alternate intervals of brisk and slow walking at whatever pace you can tolerate. Slow down and give your circulation a chance to catch up before the pain is so intense you have to stop. As you will see, such exercises may even help you to gradually walk farther with less cramping or pain. If this doesn't help, check with your physician or therapist for suggestions.

Maintain good posture. Remember the heads-up position and keep your shoulders relaxed to help reduce neck and upper back discomfort.

What you need to head out the door for your first walk.

• Comfortable, lose fitting clothes.
• A watch (to help you shoot for at least 30 minutes).
• ID and change for a phone call.
• Walking shoes: comfortable, good fitting, and no older than 5 months.

How long/how often

• First, make it a daily habit (even if only 10 minutes, go at least 5 days a week).
• Build up to 30 minutes whenever you can.
• Go longer when you have the time, faster when you don't.
• (Longer walks build endurance; faster walks build aerobic conditioning and both burn more calories)

Three warm up exercises.

• Ankle circles. Standing, raise one foot off the ground. Make slow circles with your toe to loosen the ankle, warm calves and shins.
• Leg swings. Standing, let one leg swing loosely from the hip, front to back. Don't force it; loosens gluteals and hip flexors.
• Trunk rotations (hands on hips, move torso forward, left, back, right)

Technique; key elements.

• Tall, relaxed posture. Look forward, not down at the ground.
• Quicker steps; let your stride length come naturally
• Bend your arms 90 degrees for a quick, compact arms wing
• Push off of your toes at the end of each step

 Common Mistakes

• Poor posture: slouched shoulders or shelf-butt (arched lower back)
• Over striding; reaching for a longer stride
• Side-to-side (as opposed to front-to-back) arm action

Walking through Hot Weather

• Hydrate - Drink at least 8 glasses (8 oz) of water a day, plus one every 15 minutes when exercising
• Adjust - Walk during cooler early morning or evening hours
• Acclimate - Shorten and slow walks on the first hot days, to let your body acclimate.
• Protect - Light reflective clothing, broad brimmed hat, and sunscreen
• Accommodate - Split your walks into two, but don't use heat as an excuse not to walk

Increasing your time/mileage

• Bump it up gradually, not all at once
• Try for walks of 45 to 60 minutes if weight loss  is a goal
• Speed up to 4 mph or faster to build aerobic fitness
• Always remember than even just 10 minutes is MUCH better than nothing

When weather is bad; indoor options?

• A health club or “Y” with treadmills (many have one day passes)
• Malls - many have early morning clubs, or informal groups

• Use the halls and stairs at work

Note: One minute of stair climbing (2 to 3 flights) is worth 3 minutes of walking; Do 20 to 30 flights and you've gotten your 30 minute walk.

Too busy today; what do I do?
 If you can't do a specific waking workout today, wear your pedometer all day and try to total 10,000 steps before the day is over. Here's how:

• Travel on foot - walk to one "T" stop further away

• Deliver memos on foot, use a bathroom on another floor

• Take co-workers out for a walking meeting.

• Walk the kids to school, a friend's, or soccer practice.

Should you walk when you're sick?
Rule of thumb:

• If a cold is above your neck (runny nose, congestion, slight headache), it's okay to walk; you may actually feel better.
• If illness is below your neck (deep cough, body aches and pains' fever) give yourself a rest. Get to bed.

Should I worry about injuries?
Walkers are injured far less than runners. In one 28 week training study, the walkers and runners showed similar improvements in fitness, but runners missed 8 times as many days due to injury, compared to the walkers.

Most likely causes of injury:

• Wearing shoes for too long (change pairs every 3 to 5 months).
• Not stretching (just four minutes) daily after your walk.
• Increasing the speed or length of your walks too abruptly; build up gradually.

Do Warm-ups

Has been shown to increase (as much as double) the chance that you'll stick with your walking. Fenton's tips for using one:

1.  Keep it accessible. On your nightstand, by the phone, somewhere you'll see it daily.

2.  Set up a system. For example, always record how long and where you walked, your miles, 
     and how it felt. Look for a mix of easy, medium, and hard days.

3.  Keep it simple. Try to record too much and you'll stop doing it.

4.  Keep a running tally of your mileage. It's motivating to see how far you've traveled.

5.  Look back at it once in a while. It's good to recall routes or walking partners you've
     enjoyed, and also see how much faster you're going now.

Typical log page:

                                                                                                Total miles:    ____________

• To boost the calorie burn, it's better to walk faster with a vigorous arm action. In fact, 50%to 75% of the increased energy expenditure of walking with weights comes simply from swinging your arms (without the weights).
• For upper body muscle toning simply use weights for a concentrated 15 minute upper body workout after your walk two or three days a week - it will be more effective than carrying lighter weights for a full walk.

Better ways to boost the calorie bum:

• Walk faster, with a bent-arm action. Walk up hills.
• Do intervals - short bursts of very high speed walking.

Stretch after a walk.   Fenton's reminders for effective stretching.

• Stretch after a walk, when muscles are lose and compliant.
• Be especially sure to hit muscles of legs, buttocks, and low back.
• Don't bounce - hold the stretch for 4 to 6 slow deep breaths.
• Never lock your knees.
• Never stretch to the point of discomfort.

Set Goals

Three things about effective goals setting:

1.  Make them internal goals, not external goals.

            Internal (good): I'll walk 5 days a week to feel better about myself and have more energy.

            External (not so good): I'll walk to lose weight so my husband will be happy with me.

2. Focus on process, not outcomes.

Process (good): I'll walk 2l days in a row for at least l5minutes a day.

Outcome (not so good): I'll walk until I lose 10 pounds.

3.  Give yourself rewards for hitting your goals, as simple as going to see a movie or a new walking jacket, or for a big goal (say, six months of 6 day-a-week waking) a trip to visit a friend.

Review benefits of regular exercise

• Reduced risk for chronic disease: ht disease, diabetes, obesity, osteoporosis, even some forms of cancer.
• More energy, better mood, and less risk of depression.
• A sense of self-control, self-worth, and empowerment.
• You'll live longer and better!

Partner up

Enlisting support has been shown to drastically increase your chances of success.

• Talk about the fact that you're walking.
• Others will ask how it's going, which keeps you motivated.
• Family and co-workers may help you make time for your exercise if they know it's important to you.
• You may even find a walking partner-which is proven to help get you out the door.

How to stick with it? Set a goal to get in shape for.

Some of Fenton's ideas:

• Sign up for an event (say, a 5k or 10k)
• Join a club - commit to at least one group workout a week.
• Plan a walking or hiking vacation (and get in shape for it)

Appendix 5-f

Invitation to Join SPEAKERS BUREAU

                 
WE NEED YOUR HELP--

Because of your proven record in promoting improved health and wellbeing and because of the important role you already play in the community of the Ohio Valley, you are being invited (recruited) to become a vital part of the WHEELING WALKS Campaign taking place in the Wheeling Area April 17-June 9, 2001. 

Our goal is to walk a total of 100,000 miles.  This means we will walk 4 times around the world!!!  We are asking the project participants to record the minutes they walk and we will convert the minutes that people walk into miles.  We need to accomplish this goal is 8 weeks!!! 

What follows is a list of how you can help us achieve this courageous goal:

• Begin a walking campaign so you will be a personal inspiration and example
• Attend campaign events
• Solicit endorsement letters
• Solicit space in organizations/business/agency/church newsletters for campaign article
• Promote the overall campaign – act as primary ambassador
• Aid in the generation of groups (keeping in mind the primary demographic)
• Assist in making the group contacts and coordinating schedules with Theresa
• Present a dynamic 20-30 minute presentation and be able to field questions regarding the campaign and the campaign’s intent
• Recruit walkers from each organization, provide the log sheets and alert the participants to the web site (www.wheelingwalks.org)
• Divert all media inquirers to Holli or Dr. Reger
• Allow yourself to be photographed, profiled, and/or filmed
• Follow up with the group as necessary
• Aid in the evaluation of the campaign (critique the process)