NeighborWalk Training Walking for Health

1. NeighborWalk Training Walking for Health

2. What is Physical Activity?

3. Definition of Physical Activity • Physical activity is defined as any • bodily movement produced by • skeletal muscles that requires an • outflow energy.

4. Why Should We Strive to be Physically Active Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”  ~Plato

5. Surgeon General’s Warning PHYSICAL INACTIVITY MAY BE HAZARDOUS TO YOUR HEALTH Patricia Painter, Ph.D.

6. Exercise (Activity) Prescription for AdultsNew Hopkins Projections By 2015: • 75%of all adults will be overweight or obese • 41%of all adults will be obese Epidemiologic Reviews. 2007. 29(1): 6-28

7. Physical Activity Data for Boston *Includes Beacon Hill, Downtown, North End and the West End †Includes Chinatown DATA SOURCE: Boston Behavioral Risk Factor Survey 2008, Boston Behavioral Risk Factor Surveillance System (BBRFSS), Analysis by Boston Public Health Commission, Research and Evaluation Office

8. Benefits Physical Activity • Increased endurance, strength and flexibility • Increased energy • Helps lose or maintain weight • Improves feelings of depression • Improves sleep!! • Improves blood pressure • Improves ones self image

9. Benefits Continued • Stabilizes blood sugar levels • Strengthens your heart • Improves cholesterol levels • Improves microcirculation • Reduces your risk level for various chronic health conditions

10. What Are the Basic Components of Physical Activity Aerobic Exercise • Activity that requires the body’s large muscles to move in a rhythmic manner for a sustained period of time utilizing oxygen effectively Strength Training / Muscular Endurance • The ability of a muscle to exert force against some type of resistance • An activity that is repetitive Flexibility • Range of motion at a specific joint and the associated muscles

11. What Do the Basic Components of Physical Activity Look like

12. Aerobic Activity

13. Flexibility

14. Strengthening Activity

15. Quick Test Which Components of Physical Activity are Pictured Here?

16. 2008 Physical Activity Guidelines for Americans All adults should avoid inactivity. Some Physical Activity is better than none. • 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). References: CDC 2008 Physical Activity Guidelines for Americans

17. 2008 Physical Activity Guidelines for Americans All adults should avoid inactivity. Some Physical Activity is better than none. • 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and • Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). References: CDC 2008 Physical Activity Guidelines for Americans

18. Why Choose Walking? • We were built to walk • It’s easy. Almost everyone can do • Cost little or no money • It’s fun. You can include the family or friends • You can walk anywhere

19. Why Walk in Group? • Safety • Socialization • Accountability • Friendship • Motivation • Form friendships and socialize. • Establish a regular physical activity routine. • Stay motivate

20. Health & Fitness Benefits Gained From Walking Regularly • Improve cardiovisoral health • Strengthen bones and joints • Improve flexibility • Provide mental health benefits • Assist with weight control • Improve your ability to do daily activities and prevent falls • Lower your risk for the following conditions: • - diabetes - certain types of cancer - arthritis • - heart disease - osteoporosis - stroke

21. The Role of the Walk Leader • Attend the walk leaders training sessions • Understand the health and social benefits of walking • Walker recruitment and retention • Welcome walkers/kick off the 1st walk • Collect participant data • Provide participant follow-up • Choose a walking route • Lead walks • Manage supplies and refreshments

22. Leaderships Skills • Serve as a walking role model • Be reliable and persistent • Build relationships/bond with • walkers • Encourage co-leadership. • Be a good organizer. • Be a Motivator

23. Educational Materials and Incentives • Small incentives were given to walkers • NeighborWalk supplies: • Walking kit • NeighborWalk t-shirts • Pedometers • Safety whistles

24. Real Life Reasons:To Walk and Use a Pedometer • Why Walking? • Walking is relatively easy for most people • Can be done at various speeds, distances, and intensities • Walking Is free/ no cost factors • Walking is one of the most accessible ways to be physically active • Walking is a good way to promote health and gain energy • Pedometer users: • Walk more • Lose pounds • Lower their blood pressure

25. Recruiting Walkers • Goal is to maintain12-15 walkers for each weekly walk. • Aim to recruit at least double that number (~30) because many people will drop out • But don’t stop there! Recruit as many walkers as possible. • Grassroots recruitment works best. • Utilize the Behavior Change Model to determine how to recruit a participant.

26. Recruiting/Retention Strategies • Establish partnerships with community organizations • Recruit by word-of-mouth • Use flyers to recruit walkers • Collaborate with other community entities • Create a buddy system • Make Reminder Calls

27. NeighborWalk Outreach Resident Health Advocates and Resident Leaders recruited and encouraged fellow residents to participate in walking groups.

28. Walk Leaders Tools Walk leaders are encourage to use the following tools to recruit walkers and to support their continued walking • Assess where walkers are in the Stages of Change • Help walkers set specific goal (SMART) • Use pedometers/walk logs • Help them over come their barriers with problem solving • Continue to offer encouragement and provide a fun walking environment

29. The Five Stages of Behavior Change • Stage 1. I am not physically active and not interested becoming active. • Stage 2. I am not physically active (walking) yet, but I intend to become a walker. • Stage 3. I am physically active but not regularly. • Stage 4. I am physical active on a regular basis. Let’s go - I’m ready to walk. • Stage 5. Physical activity (walking) is a habit – a routine part of my life.

30. MakingSMART Goals Assisting Walkers with Behavior Change • Having concrete, achievable goals assists in motivation and achieving behavior change. • A S.M.A.R.T.activity plan should include goals that are • Specific, • Measurable, • Attainable, • Realistic, and • Timely.

31. We all run into roadblocks and detours sometimes. I ‘am too busy I’ve never been active I don’t know what to wear I can’t afford it I don’t like to exercise I ‘m stressed I don’t know how I hate to look strange I have a medical condition When road blocks happen, most of us don't give up and go home. Instead we create a plan to reach our destination. Let's create a plan for you to find more ways to become physically active. Identity your road blocks and how to over come them. Exercise Road Blocks

32. Offer Tips on Walking • Safety First • Warm Up and Cool Down • Walk with a Buddy • Wear Comfortable Clothing • Dress in Layers • Keep Hands Free • Strive to Walk 5 Times a Week • Have Fun

33. Walking Tips Continued I Don’t Feel Thirsty • Your body may need water but you don’t feel thirsty. • Aging lessens your awareness of thirst. • Drink before, after a walk and during your walk. • The benefits of water are worth it.

34. Set a Standard Time and Place • BPHC will publish a list of groups with day, time and starting location for each group. • Organize a neighborhood walking group that meets at a standard time and location that is convenient for the target participants. • If you plan to change the time and place, let us know! • Groups must meet at this regular time and place • Rain or Shine? What about Heat? • With proper dress, walking in chilly weather or light rain is still beneficial. • Pay attention to hot weather and air quality advisories in the summer. Don’t walk if outside activity is not recommended.

35. Walking Route • Identify a convenient, accessible walking route. Make sure that participants are able to get to and from the start and end points. • Walking route should be on sidewalk or trails, street crossings at traffic lights or crosswalks. • You can vary the walk route from the starting point, going for different walks over time. • BPHC can help to identify the most walkable routes around your neighborhood.

36. NeighborWalk ExpectationsWalk Duration & Frequency: • Conduct the walking group at least 1time a week basis for 30-60 minutes each week. • Actual walk should be at least 30 minutes long. • Aim for building up to longer walks over time. • Last year the average walk time was 55 minutes and the average distanced walked 2.1miles. • Leave extra time for warming up and cooling down • It’s great to walk more frequently than once a week!

37. Walkability Assessments NeighborWalk Expectations: • Assist walking group participants in evaluating the ‘walkability’ of their neighborhoods using a checklist and encourage participants to take action steps to improve walking conditions. • This is not required, but we would be glad to work with walk groups that are interested in walkability audits.

38. NeighborWalk Data and Reports Expectations • Submit weekly walk logs. • Distribute and collect short survey form to first time participantsto anonymously complete.

39. Challenges to Implementing aWalking Initiative • Reaching both Genders • Keeping people interested • Communications • Capacity of host organization/walk leader • Walking venues

40. Challenges to Implementing aWalking Initiative • Reaching both Genders • Keeping people interested • Communications • Capacity of host organization/walk leader • Walking venues

41. Experience with Various Types Of Host Organizations Organizations: • Churches • Community Health Centers • Schools • Boston Housing Authority/Public Housing • YMCA

42. NeighborWalk SummaryYear 1-Year 5

43. Walker Surveys • Collected by walk leaders at the end of each walking season (up to 3 times a year) • Limitations: • Only from walkers 15 years of age or older • Self-reported data • May not capture walkers that dropped out • Dependent on walk leader’s collection

44. Changes in Moderate Physical Activity,by Length of Participation

45. Walker Demographics

46. NeighborWalk Lessons Learned • Partner with community groups • Work with elementary schools • Connect participants and organizations • Identify indoor walking venues • Focus on the family as opposed to the individual • Provide more education around issues related to physical activity • Empower NeighborWalk participants to advocate for walking-related improvements • Foster leadership among Walk Leaders is key for sustainability

47. Highlights from walker focus groups What did they say? • Motivation and benefits: • Socialization • Health benefits • Sense of community • Barriers • Time and personal commitments, health • problems, weather • Walker recruitment • Flyers: community stores, grocery stores, library, churches, post office, gyms, hospitals, and Laundromats. • Community newspapers, word of mouth, church announcements

48. Walker Comments • “I have learned I feel better when I walk” • “Uniting together is powerful which brings friendship and knowledge of who’s in the neighborhood.” • “I’ve been walking to work and using my car less”

49. Join A Walking Group In Your Neighborhood