Physical Activity

Assessment

Why Physical Activity Is Important?

Background Information

Tips: Walking Steps

Tips: Walking Minutes

Goals

34

35

Assessment

Walking

In a usual WEEK…

On a typical DAY when you WALK for recreation, health, fitness, or transportation…

On a typical DAY at work…

1. How many times do you walk for recreation, health, fitness, or transportation such as walking around the block, walking your dog, or walking to work? (Do NOT include walking that you do as part of your job.)

5+ 3-4 1-2

0 (If 0, skip questions 2-5)

2. What is the total time you spend walking?

30 or more minutes

10-19 minutes 20-29 minutes

Less than 10 minutes

3. What is your usual speed?

Fairly fast (3-4 miles in an hour)

Very fast (more than 4 miles in an hour)

Average or normal (2-3 miles in an hour)

Casual strolling or walking (less than 2 miles in an hour)

4. What is the total time you spend walking?

30 or more minutes

10-19 minutes 20-29 minutes

Less than 10 minutes Do not walk at work

or not employed (skip next question)

5. What is your usual speed?

Fairly fast (3-4 miles in an hour)

Very fast (more than 4 miles in an hour)

Average or normal (2-3 miles in an hour)

Casual strolling or walking (less than 2 miles in an hour)

Next, we will talk about physical activity. Before getting started, please complete the following questions about walking and other activities.

36Other Types of Physical Activity

Other TypesOf PhysicalActivity

Assessment

The next questions are about leisure time physical activity other than walking. When answering these questions, DO NOT include walking. These questions ask about two levels of physical activity: moderate and vigorous.

MODERATE physical activities cause a moderate increase in breathing and heart rate. You should be able to carry on a conversation when doing these activities.

VIGOROUS physical activities cause a large increase in breathing and heart rate. It is difficult to talk when doing these activities.

1. How many times do you do moderate leisure time physical activities like dancing, cycling, social tennis, golf, or gardening?

5+ 3-4 1-2

0 (If 0, skip to question 3)

2. What is the total time you spend doing this activity?

30 or more minutes

10-19 minutes

20-29 minutes

Less than 10 minutes

3. How many times do you do vigorous leisure time physical activities like jogging, aerobics, swimming laps, or competitive tennis?

5+ 3-4 1-2

0 (If 0, skip to question 5)

In a usual WEEK…

On a typical DAY when you do MODERATE ACTIVITY…

In a usual WEEK…

37Other Types of Physical Activity

Other TypesOf PhysicalActivity

Assessment

4. What is the total time you spend? 20 or more minutes

10-19 minutes

Less than 10 minutes

On a typical DAY when you do VIGOROUS ACTIVITY…

6. What is the total time you spend doing this type of activity each day?

30 or more minutes

10-19 minutes

20-29 minutes

Less than 10 minutes

5. On a typical WORK DAY do you do MODERATE or VIGOROUS ACTIVITY other than walking?

yesno (done with survey)not employed (done with survey)

39Walking

Introduction

Why Physical Activity Is Important

Physical Activity Is Important for Everyone! Regular physical activity is good for your health. It can:

Û Lower your risk of developing heart disease, cancer, and diabetes.

Û Help you lose weight or stay at a healthy weight.

Regular physical activity can also help you feel better. It can help you:

Û Have more energy. Û Sleep better. Û Improve your mood.

What Are the Types of Physical Activity? The 2 main types of physical activity we’ll focus on in this program are: 1. Aerobic physical activity.2. Muscle-strengthening activity.

Aerobic physical activities cause your heart rate and breathing rate to increase. Muscle-strengthening activities help you build strength by flexing and stretching your muscles. Both types of activities are good for your heart. In this program, we suggest starting with aerobic physical activity goals. After you meet these goals, we suggest adding muscle-strengthening activity.

How Do I Know if I’m Doing Aerobic Activity?Aerobic activity can be moderate or vigorous.

Examples of aerobic activities include: Û Walking Û Jogging Û Bike-riding Û Step Aerobics

40 Walking

Why Physical Activity Is Important

Introduction

Moderate activity causes your heart rate and breathing to increase, but you should not feel strained. Moderate activities are safe for most people.

Vigorous activity usually causes your heart rate and breathing to increase enough so it is difficult to talk while you are exercising. Vigorous activity may not be safe for everyone. If you have a health condition or an old injury and you want to start doing vigorous activity, talk with your doctor first. Your doctor can help you decide what level and kinds of activities are safe for you.

How Do I Know if I’m Doing Muscle-Strengthening Activity?Muscle-strengthening activities help you build strength by flexing and stretching your muscles.

Examples of strength-building activities include: Û Lifting weights (free weights or weight machines at the gym) Û Yoga Û Working out with a resistance band Û Doing exercises that use body weight (push-ups, sit-ups) Û Gardening (digging, shoveling)

How Much Physical Activity Should I Do?Experts suggest the following types and amounts of activity to improve your health.

Aerobic activity Û At least 150 minutes a week of moderate intensity activity, like walking

briskly. This would be about 30 minutes of walking on 5 days of the week.

OR Û At least 75 minutes a week of vigorous activity, like jogging. This would

be about 15 minutes of jogging on 5 days of the week or about 30 minutes of jogging 2 to 3 times a week.

Muscle-strengthening activity Û Strengthening exercises on 2 or more days of the week. This would

include at least 1 set of 8-12 repetitions of activities that involve the major muscle groups, including arms, legs, and abdomen.

Walk for

at least 30

minutes on

five days

each week.

41Walking

Why Physical Activity Is Important

Introduction

When it comes to physical activity, 10 or more minutes at a time is fine. You can add up 10-minute periods of exercise in a day to get what you need!

What Type of Physical Activity Should I Do?The type of exercise that you do is up to you.

Most adults choose walking. That is because walking can be done on most days and can also serve as transportation.

Because walking is the most popular type of aerobic physical activity, this program recommends you focus on walking. But, it is fine if you decide to do other activities. Being active is the goal.

Getting StartedOne way to get started is by looking at what physical activity you are doing now and

thinking about how you might change it as part of this program.

A pedometer (step counter) or phone app that measure activity are tools you can use to set walking goals. If you have already worn a pedometer or used a phone app that measures activity, we will look to see how active you have been and set goals for your activity based on steps per day.

If you have not used a pedometer or phone app, we will set goals for activity based on minutes per day.

43Walking

WalkingBackground Information

In this section, we will focus on how to increase your activity by walking more and on how to monitor your activity goals. We will also cover some safety tips. If you are currently doing other types of aerobic activity, like jogging or bike riding, it is fine to stick with that. (You can skip the information on walking and outline your plans for other types of aerobic activity on the Goal Sheet.)

How Much Should I Walk for Recreation, Health, and Fitness?

Û Walk briskly for at least 150 minutes a week. This would be about 30 minutes of walking on 5 days of the week. This can be divided into 10-minute segments of walking.

OR

Û Walk at least 7,500 steps per day.

The chart below shows goals for steps per day based on how many steps you are currently taking. If you plan to wear a pedometer or use a phone app, you can use this chart as a guide to set your own goals. Note that the average US adult walks 6000-7000 steps per day.

Activity Level Current Steps per Day

Long-Term Goal

Sedentary (not very active)

Less than 5,000 7,500 or more steps per day

Low active 5,000-7,499 10,000 or more steps per day

Somewhat active 7,500-9,999 10,000 or more steps per day

Active 10,000-12,499 Maintain. More activity may be better.

Highly active 12,500 or more Maintain.

Build up to your walking goals.

44 Walking

WalkingBackground Information

How Fast Should I Walk?Walking at a faster pace can provide more health benefits.

You can figure out the intensity of your walking by giving yourself the talk test:

Û If you can sing (or recite the whole Pledge of Allegiance) while you are strolling, then your activity level is light or mild.

Û When you do moderate-intensity walking, you should be able to talk (but not sing). (Tip: If you walk 3,000 steps in 30 minutes, your walking pace would be moderate intensity.)

Û When you do vigorous-intensity walking, you should be too out of breath to say more than 3 to 4 words at a time. For some people this may mean at a pace of a jog. If you plan on participating in vigorous-intensity physical activity and are not currently doing so, you should consider talking to your doctor first.

How Can I Reach My Walking Goals?Reaching your walking goals is much easier if you make walking a part of what you do every day.

If you can set 20 or 30 minutes aside for walking, that’s great. If not, you can get more steps as follows: Û Do errands or visit neighbors “on foot.” Û Use stairs instead of the elevator. Û Use the farthest safe parking lot when you drive, instead of choosing the closest…these extra steps can

add up! Û Get off one stop early when you take the bus (as long as it’s a safe place to walk). Û Look for opportunities to walk during your everyday activities . . . 10 minutes at a time is fine! Û Go for a few 10-minute walking breaks during the work day.

How Can I Make Walking Enjoyable?When you walk, keep these tips in mind:Go for comfort…

Û Wear comfortable clothes. Û Wear a pair of well-fitting shoes. Û Look for shoes that have a low heel and flexible sole.

45Walking

Background Information

Walking

Pace Yourself… Û Start and end your walk at a slow warm-up and cool-down pace. This means walking slower during the

beginning and end of your walking session. Û Build up slowly.

Take Care of Your Body…Walk tall. Hold your head up and let your shoulders relax. Share the fun and be safe…

Û Find a regular walking partner. Û Walk with your family or walk your dog. Û When walking on or near roads, always follow

safety tips.

How Can I Be Safe When Walking? Û Wear brightly colored clothing or reflective

materials (vest are available at most superstores) to make sure drivers see you. Û Try to avoid walking after dark. If you do walk after dark, wear a reflective vest, use a flashing red light

so drivers can see you, and use a flashlight as needed. Û Don’t wear headphones or talk on a cell phone while crossing the street as these are distractions and

you may not hear traffic.

Remember the Rules of the Road: Û Don’t rely only on traffic signals. Even if there is a “WALK” signal, always make sure you look both ways

before crossing. If there is a “DON’T WALK” signal, do not enter the street. Û Always use sidewalks or paths when they are available. If they aren’t, make sure you walk facing traffic. Û Always obey traffic signals. Û Cross streets only at intersections. Don’t cross in the middle of the street or between parked cars.

Drivers aren’t expecting you to be there. Û If your view of approaching traffic is blocked by something, move to where you can see it. Û If there is a car parked where you plan to walk, make sure there is no driver in the car. Always look for

signs that the car is about to move.

46 Walking

Background Information

Walking

SummaryHere is a summary of key points about Walking.

 Walking is a great type of moderate-intensity physical activity that can reduce your risk for heart disease and stroke.

 To achieve your walking goals, make walking a part of what you do every day.

Pay Attention When Crossing the Street: Û Stop at the curb and then look both

ways and across all lanes before crossing the street.

Û Use marked crosswalks when they are available.

Û Cross in well-lit areas at night. Û In bad weather, like rain or snow, allow

extra time and distance for a vehicle to stop. Don’t let your umbrella or hood block your view of traffic.

Û Never run across the road - running increases your risk of tripping and falling.

Û Don’t assume cars will stop. Make eye contact with drivers before crossing the street to be sure that they see you.

Û Take extra care at “Right Turn on Red” intersections. Always check for turning vehicles before stepping off the curb.

To Be Safe When Walking, Pay Attention to Your Body:If you have chest, neck, jaw, or shoulder pain, or shortness of breath:

Û Stop or slow down to a very slow pace as you might be having heart or lung problems.

Û If you don’t get better in 5 minutes, seek help by calling your doctor or 911.

Alcohol and drugs are not safe to use when walking, just like they are not safe when driving. Walking after drinking alcohol or taking drugs increases your chances of getting hurt.

47Walking

Tips

Walking Steps

Check the goal you want to work on based on the number of steps you take each day. Then, review the tips for reaching your goals.

Current Steps per Day

Goals for Next Contact(check the box to indicate your goals)

Long-Term Goal

Less than 5,000 Increase steps by 500 per day (about five minutes of walking); after two weeks increase by another 500 per day. In one month, goal is 1000 more steps per day.

7,500 or more steps per day

Increase steps by 500 per day (about five minutes of walking); after each week, increase by another 500 per day. In one month, goal is 2000 more steps per day.

5,000-7,499 Increase steps by 500 per day (about five minutes of walking); after two weeks increase by another 500 per day. In one month, goal is 1000 more steps per day.

10,000 or more steps per day

Increase steps by 1000 per day (about ten minutes of walking); after two weeks increase by another 1000 per day. In one month, goal is 2000 more steps per day.

7,500-9,999 Increase steps by 500 per day (about five minutes of walking); after two weeks increase by another 500 per day. In one month, goal is 1000 more steps per day.

10,000 or more steps per day

Increase steps by 1000 per day (about ten minutes of walking); after two weeks increase by another 1000 per day. In one month, goal is 2000 more steps per day.

10,000-12,499 Maintain your steps at this level. Maintain. More activity may be better.More activity is better. Aim for 12,500 steps on most

days.

12,500 or more Maintain your steps at this level. Maintain.

Maintain at this level and add muscle-strengthening activities twice a week.

✔

✔

48 Walking

Tips

Walking StepsTips

Tips for Walking More Often and Meeting Your Goals for Steps:

Û Try to make walking something you do every day. Û You can walk for fun, for your health, or for transportation. Û Walk with friends or family or a pet. It’ll be healthy for you

and for them! Û Look for opportunities to walk during every day activities. . .

try for 10 or more minutes at a time. Û Build up slowly. Use a pedometer or phone app to track your

steps and meet your step goals. Û Walking fast has health benefits. Aim for 3 to 4 miles per hour

or fast enough to increase your heart rate and breathing.

Tips for Muscle-strengthening Activities: Û Start with 8-12 repetitions or one set of each activity. Work up

to two or three sets per muscle group. Û Pick exercises that work for you: stretch bands, weights, and

working against gravity are all good activities. See Chair Exercises for Strength and Flexibility

Û Select activities that work the large muscles in arms, legs, and abdomen.

49Walking

Tips

Walking Minutes

Tips for Walking More Often and Meeting Your Goals for Minutes: Û Try to make walking something you do every day. Û You can walk for recreation, fitness, or for transportation. Û Walk with friends or family or a pet. It’ll be healthy for you and for them! Û Look for opportunities to walk during everyday activities…try for 10 or more minutes at a time. Û Build up slowly. Û Walking fast has health benefits. Aim for 3 to 4 miles per hour or fast enough to increase your heart rate

and breathing.

Tips for Muscle-strengthening Activities: Û Start with 8-12 repetitions or one set of each activity. Work up to two or three sets per muscle group. Û Pick exercises that work for you: stretch bands, weights, and working against gravity are all good

activities. See Chair Exercises for Strength and Flexibility Û Select activities that work the large muscles in arms, legs, and abdomen.

Current Level of Walking

Goals for Next Contact (check the box to indicate your goals) Long-Term Goal

Less than 30 minutes 5 times a week

Walk more often. See tips for walking more, below.

30 minutes on most days of the week.

30 minutes 5 times per week or more

Maintain this level of physical activity. Maintain.

Maintain at this level and add muscle-strengthening activities twice a week. See tips for muscle-strengthening activities.

Maintain.

Check the goal you want to work on based on minutes of activity each day. Then, review tips for reaching your goals.✔

50 Walking

My Goals and First Steps

Walking

Date: ______________________

Physical Activity Goal:

Steps per day:______________________

Or

Minutes per day:____________________

Or

Plans for other type of aerobic activity: ______________________________________________

First Steps to Achieve Your Goal: _________________________________________________

_______________________________________________________________________________

_______________________________________________________________________________

Place this sheet where you will see it often (refrigerator or bathroom mirror). You may monitor goals by the week (left side of table) or by the day (right side of table).

GOAL 1: Did you meet your goal? (Check for Yes, or for No)

Week Weekly Goal

Daily GoalMonday Tuesday Wednesday Thursday Friday Saturday Sunday

1

2

3

4

5