Our Feet Were Made for Walking The benefits of walking

1. Our Feet Were Made for WalkingThe benefits of walking

2. Presented by: Louise Daw Consultant Physical Activity Resource Centre, Ophea louise@ophea.org 519.646.2121 http://parc.ophea.net

3. Presentation Outline • Overview of walking – benefits and supporting research, walking technique, considerations, barriers and solutions • Pedometer information • Urban Poling explanation • Walking resources and supports • Discussion on what is happening in our community • Closing remarks

4. Did you know ? • Walking is the most popular form of exercise in Canada 1 • Only 35% of Canadians accumulate 10,000 steps a day to be considered as having an active lifestyle 2 • People who wear pedometers generally increase their steps per day by 26% 3 • More then half of the muscles in our body were made for walking 1

5. Why Walk? • Cost effective • Safe • Easy to do • Little or no equipment • Ageless • Health benefits

6. Health Benefits • Reduces body fat & promotes weight loss • Strengthens muscles • Strengthens heart & lungs through aerobic activity • Helps reduces stress & tension, improves mental health

7. More Health Benefits • Increases energy levels • Improves posture & balance • Increases self esteem • Fun • Virtually injury free • So much more !!

8. Current Research on the Benefits of Walking • Research shows that walking can benefit a wide range of health concerns such as: • Prevention and management of diabetes • Reduce risk of certain types of cancer • Reduce risk of cardiovascular disease • Improve mental health and well-being

9. Proper Walking Technique • 4 Steps to perfect walking form: • Head, shoulders and chest • Arms and hands • Abdominals • Hips, thighs and feet

10. Where to Walk? • The mall Local trails On a treadmill Your neighbourhood

11. What do we need to consider before going for a walk? • Safety and location • Footwear • Clothing • Hydration • Stretching – warm up & cool down • Indoor vs. outdoor • Weather

12. Barriers to Walking

13. Pedometers • A pedometer is a small electronic device worn on your hip that will count your steps • Can also record distance walked or calories burned • The goal is to walk 10,000 steps every day to be considered as having an active lifestyle and see health benefits

14. PedometersQuick Facts • 10,000 steps is approximately equal to 5 miles or 8.05 km. • There are approximately 1320 steps in a kilometer for a person with an average stride length of 76 centimeters. • Adult brisk walk – 3000-4500 steps in 30 min. • Activity converters are available online

15. Additional Informationon Pedometers Where can you get pedometers from? • Available at your local sports good store • Some public libraries or city halls have a pedometer lending program Pedometer Challenges • Have participants track their daily step counts and see who walks the furthest overa week or a month • Fun to facilitate at home, at work or in your community

16. Urban Poling • Urban poling is walking with specially designed poles • Also known as Nordic Walking • History – began in Finland in the 1930’s when cross country skiers began using poles during their summer training.

17. Benefits of Urban Poling • Additional upper body workout • Greater ease to climb and descend on hills • Improved balance and stability • Less impact on hip, knee and ankle joints • Positive influence on your cardio and respiratory systems

18. Walking Resources

19. Canada Walks • Canada Walks is a department of Green Communities Canada (GCC) and aims to be the centre of excellence for walkability in the country by bringing together a diverse group of projects whose focus is on promoting walking and walkable communities. • Canada Walks supports a number of projects such as Ontario Communities walkON program and iCANwalk program.

20. Canada Walks • Ontario Communities walkON program – • to collaborate, to engage and to support their communities to create environments that support walking. • Check online for the monthly Walkolution e-News

21. Canada Walks • iCANwalk is a collaboration of partners who support the development of sustainable and walkable communities across Ontario that will improve the health of our citizens, our children and our environment. • Campaign was launched in Ajax Ontario in September 2010 • www.icanwalk.ca – for information, updates and resources

22. Additional Resources • Hike Ontario – www.hikeontario.com

23. Steps to Starta Walking Group • Brainstorm goals for the group • Create the structure for the walking group i.e. times, locations, routes, formal or informal • Set expectations for participants • Set expectations for walking leaders • Recruit members and advertise walking group

24. Steps to Maintaina Walking Group • Provide tracking tools for participants • walking group schedule, chart to track steps taken or distance walked • Have participants set personal goals • SMART goals • Keep walkers motivated • hold motivational meetings, e-mail updates to group, showcase group in the community, train for a fundraising walking event, use pedometers, vary the walking routes etc. • Monitor the group

25. What’s going on in our community? • Are there established walking groups? • Is there any community support for walking programs? • Are there any upcoming charitable walksthat community members can participate in? • Are there any pedometer lending programs?

26. Overview • Walking has multiple health benefits and can contribute to healthy lifestyles • Walking can be enjoyed by all ages and all abilities • There are a variety of resources and programs available to support community action in creating a stronger walking culture • Take the first step and go for a walk today!

27. Questions?Comments?

28. For more information • Please contact: • Louise Daw • ConsultantPhysical Activity Resource Centre, Ophea • louise@ophea.org519.646.2121 • http://parc.ophea.net

29. Thank you