HEALTHY STEPS. Getting employees active, one step at a time.

Transcription

1 HEALTHY STEPS Getting employees active, one step at a time. PARTICIPANT S GUIDE

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3 TABLE OF CONTENTS Introduction The Facts about Step Counters What is a Step Counter? Advantages of Step Counters Limitations of Step Counters How Do I Wear a Step Counter? How Do I know if my Step Counter is Working? Step Counter Accuracy Caring for your Step Counter Using a Step Counter with other Activities Setting and Reaching your Goals How many steps should I take in a Day? Setting Your Step Goals Overcoming Barriers Tips for Reaching 10,000 steps How do I know how far I ve walked? Your Walking Program Week One Week Two Week Three Week Four Beyond 10,000 Steps Additional Services & Resources Physical Activity Readiness Questionnaire (PAR-Q) Physical Activity Conversion Chart

4 INTRODUCTION Welcome to the Healthy Steps Workplace Program. This guide and the resources included in your participant package will help you increase your level of physical activity by completing a four-week walking program. Many of us are working longer hours and have limited leisure time during the workweek. In addition, our jobs are significantly more inactive than they were years ago; for example, we sit for long periods of time while working on a computer or driving. The good news is that there are many opportunities to incorporate more physical activity into your day, including while you re at work. Adults need to accumulate at least 60 minutes of physical activity everyday to stay healthy or improve their health. Walking is one of the most popular, safest, and effective forms of physical activity. Almost everyone can do it and it can be done any time and any where. It is inexpensive, requires little skill and no equipment (except for a good pair of shoes). As with other physical activities, walking provides a number of benefits: It refreshes the mind, reduces fatigue, and increases energy More than half the body s muscles are designed for walking; it is a natural movement that is virtually injury-free It provides an enjoyable time for sharing and socializing with family and friends Regular, brisk walking can reduce elevated blood fats and blood pressure, and improve digestion Because it is a weight-bearing exercise, walking strengthens bones and helps prevent or control osteoporosis (a condition that causes bones to become thin and weak, making them susceptible to fracture) It relieves stress and tension Regular walking will help you maintain a healthy weight and a positive body image, especially when combined with healthy eating Brisk walking trains your heart, lungs and muscles to work more efficiently During the 4 week program, you will be loaned a step counter with security strap. The step counter is your responsibility. If it is lost or damaged, you will be required to replace it at a cost of $38. The cost to replace a missing security strap is $10. Please take care of your step counter, and ensure that it, and the strap are returned to your coordinator at the end of the program. 1

5 THE FACTS ABOUT STEP COUNTERS Please read this section before beginning the program to ensure your step counter is working and you are using it properly. WHAT IS A STEP COUNTER? A step counter, also known as a pedometer, is a small device worn on the waist that counts the number of steps taken. Step counters contain a small lever that measures the movement at the hip. With every step, the hip moves causing the lever to go up and down. Each step is equivalent to the lever going up and down one time. The step counters used in the Healthy Steps Workplace Program can be purchased for $38.99 at Dunny s Source for Sports in Stratford, or borrowed from any Public Library in Perth County. ADVANTAGES OF STEP COUNTERS Easy to use Can be worn by most people Relatively inexpensive gadgets (average $30) Used as a self-monitoring tool, a step counter gives you immediate feedback about your activity throughout the day. As you track the number of steps you accumulate each day, progress towards your goal will boost your confidence. LIMITATIONS OF STEP COUNTERS Step counters don t measure the frequency (how often) intensity (how hard) or duration (how long) you have been physically active. They can t, for example, distinguish between walking and running or measure upper body exercises Less expensive step counters (for example, those obtained from cereal boxes or from fast food restaurants) don t accurately measure steps More complicated step counters can estimate total distance traveled and/or number of calories, but since both values are estimated, they are prone to greater error than the number of steps recorded by the step counter. HOW DO I WEAR A STEP COUNTER? Attach the step counter to your belt, pants or skirt, between your navel and hip and in line with the middle of your leg. Fasten the security clip to your waistband, belt or piece of clothing. Ensure the cover of the step counter is closed or it will not count steps. For the step counter to take an accurate reading, it must be in an upright position therefore don t put it in 2

6 your pocket. The step counter can be worn on a lanyard around your neck but it will not be as accurate. For best results, wear your step counter in the same place all the time. HOW DO I KNOW IF MY STEP COUNTER IS WORKING? TAKE THE STEP TEST 1. Put your step counter on your waist and set the counter to zero. 2. Walk 20 steps and check to see what the step counter recorded. 3. If it reads between 19 and 21 steps it s working properly. (If it's over or under 19 to 21 steps, adjust the step counter and try again.) If your step counter still isn t working after the step test, ask yourself the following questions: Is the step counter closed? Is the step counter in the upright position? Is the step counter in the right location, on your waistband at your hip, in line with your foot? Does the battery need to be replaced? Has the step counter been dropped or placed in water? STEP COUNTER ACCURACY: Research has shown, when worn properly, a good step counter is highly accurate. Keep in mind some movements, such as bending, getting in and out of a chair, or shifting your weight will cause the step counter to count additional steps. CARING FOR YOUR STEP COUNTER Step counters are not waterproof or water resistant Be careful when going to the washroom use the security clip Don t drop or crush the step counter Don t shake the step counter as it will alter the step count Replace the battery when the display board is faint or not working. 3

7 USING A STEP COUNTER WITH OTHER ACTIVITIES Biking: Unfortunately, step counters do not work as well with activities that involve a bentover position, changing the movement at the hip. So wearing a step counter for activities like biking will not give you an accurate reading. Swimming: Your step counter is NOT waterproof. DO NOT wear your step counter when swimming. Running: Since running is similar to walking, you are able to wear your step counter. However, the bouncing motion of running may cause the step counter to miscount steps and therefore provide an inaccurate reading. Please refer to the Physical Activity Conversion Chart on page 12 to convert a variety of physical activities into steps per minute. 4

8 SETTING & REACHING YOUR GOALS SETTING YOUR STEP GOALS Being motivated to make positive changes in your life is the first step towards a healthier lifestyle. People who set goals are much more likely to achieve them. Make sure you re setting S.M.A.R.T. goals, i.e. those that are specific, measurable, attainable, realistic and timely. For example, I will walk the dog for 30 minutes after work, five times per week, for the next two weeks. Specific I will walk the dog Provide enough detail so that you know exactly what you should be doing and when you should be doing it. Measurable for 30 minutes Decide how you will assess your progress. You will then have some concrete evidence for your successes. For example, you could measure the time you are active or the number of steps you accumulate. Attainable after work Set your own goals, rather than having someone else set them for you. You know best your strengths and weaknesses and can use this information to maximize your chances of success. Realistic five times per week It s better to plan only a few things and be successful, rather than many things and be unsuccessful. Success breeds success! Start with small goals that are challenging, but that you can accomplish. Timely for the next two weeks Be realistic about how long it will take you to achieve your goal. Say when you plan to work at your goal. OVERCOMING BARRIERS But what if I don t have time to walk On the days when you can t seem to set aside 30 minutes for a walk, break it down into 10-minute segments that more easily fit into your schedule. Take a look at your calendar and check off the places where you could walk instead of drive. Including walking as part of your travel time is known as active transportation. Leave the car at home and walk to do errands or, if possible, walk your children to school. Remind yourself about the health benefits you gain by walking regularly. You may not notice the long-term benefits right away, but you will notice that you have more energy, sleep better and feel happier. 5

9 I haven t been physically active since high school/since I was a kid It s never too late to start making physical activity a part of your daily life. Even small lifestyle changes can improve your health. Start gradually and work your way up. Walk whenever and wherever you can. Walking is boring Inject some fun into walking to keep you motivated. Make walking dates with friends. Try including walking meetings at work (your colleagues will benefit as well). Vary your routine, for example, walk at a different time of the day or explore new walking routes. I m too tired You may be tempted to sit down in front of the television after getting home from work, making dinner and doing the laundry and dishes. But, lacing up your shoes and going for a walk instead will revitalize you. Walking regularly can boost your energy, increase stamina, reduce tension and fatigue and promote better sleep. TIPS FOR REACHING 10,000 STEPS 1. Keep a pair of running shoes at work. 2. Park your car at the far end of the lot. 3. Take the stairs instead of the escalator or elevator. 4. Go for a lunch hour stroll in fact, start a lunch hour walking club at your workplace. 5. March in place when you are on the phone. 6. Stop using the remote control. 7. Schedule your walking time, get into a routine and stick to it. 8. Have a destination in mind when you go for a walk this will motivate you to walk further. 9. Don t let the weather stop you walk in a local mall (St. Marys DCVI also has a walking program). 10. Walk to get your groceries or do errands. 11. Walking with a buddy = motivation and fun! Why not join a walking club or ask a family member or neighbour to join you. 12. Listen to music or books on tape while walking. 13. Instead of meeting friends for coffee, suggest taking a walk. 14. Take a family walk and play games such as I spy, counting games or guessing games on the way. 15. March or jog on the spot when watching television better yet, turn off the television and go for a walk. 16. Walk to and from work if possible. 17. Take your dog for a walk. 18. Vary your route so you don t get bored. 19. Walk, run and play actively with your children or grandchildren. 6

10 20. Walk at the golf course instead of riding in a cart. 21. Cut the lawn with a push mower rather than a riding mower. 22. Explore one of the many walking trails in Perth County see the Take a Hike! guide for more information. 23. Avoid drive-thrus get out of the car and walk in instead. HOW DO I KNOW HAVE FAR I VE WALKED? The simplest way to figure out how far you ve walked is to wear your step counter while walking a known distance, such as once around a 400-metre school track, at your normal walking speed. To get your typical steps per kilometre, multiply that number by 2.5. (For greater accuracy, you should walk the full kilometre 2.5 times around the track). Now anytime you want to estimate the distance you ve walked, just divide the total number of steps you ve taken by your steps per kilometre. your stride increases as you walk faster, so on faster walks you ll be underestimating the distance slightly and on slower walks you ll overestimate a bit. Example: Jan wears her step counter for a walk around the 400- metre track at her local high school it counts 480 steps. She multiplies by 2.5 to estimate that she takes about 1200 steps per kilometre. Another day she walks 6600 steps. Jan divides 6600 by 1200 and gets 5.5, or about 5.5 kilometres walked. 400m x 2.5 = 1 km 480 steps x 2.5 = 1200 steps/km 6600 steps 1200 steps/km = 5.5 km HOW MANY STEPS SHOULD I TAKE IN A DAY? Keep in mind it s just an estimate. The length of ACTIVITY LEVEL DAILY STEP GOAL Highly active (children, youth, fit adults) 10,000 to 16,000 Active (adults) 10,000 Somewhat active (older adults) 7,000 to 10,000 Low active (adults with a chronic health condition) 4,000 to 7,000 *Source: Walking The Activity of a Lifetime, 2005 The talk test Walk at a comfortable pace that makes you breathe more deeply. Huffing and puffing is normal gasping for air means you are walking too quickly. Try the talk test - if you can carry on a conversation while walking briskly, you are setting a good pace. If you are breathless and unable to talk while walking, you are going faster than you need to. Activity should be done at a comfortable level, somewhere between fairly light and somewhat hard. To build aerobic fitness, increase the intensity of at least 3000 of your daily steps (i.e. walk faster or uphill) 7

11 YOUR WALKING PROGRAM Increasing your level of physical activity has many benefits and is very safe for most people; however some people should check with their doctor before beginning. If you are in doubt, please complete the Physical Activity Readiness Questionnaire (PAR-Q) on page 11 before starting the program. The following outline will guide you through the four-week Healthy Steps Workplace Program. Remember to use the additional resources provided in your participant package to help you along the way. Have fun! WEEK ONE The purpose of week one is to find out how many steps you take on average each day. This will be your starting point, or baseline, which you will try to increase each week. To determine your daily step average: Wear your step counter for the first 7 days Record your steps from the time you get up until you go to bed Getting the most out of your walk Walk slowly for the first few minutes to warm up and for the last few minutes to cool down. Pay attention to your posture. Keep your back straight and your stomach pulled in. Walking tall helps to strengthen the abdominal muscles which in turn supports the lower back and helps to prevent injury. Find a stride that is comfortable for you. The best way to become a fast walker or to get a better workout is actually to take short, quick strides. Remember to step from heel to toe to lessen joint strain. Pump your arms. Holding your arms at a 90-degree angle (i.e. bent at the elbow) and pumping them as you walk will give you more of a total-body workout. Add up your 7 day totals and divide by 7 to get your average number of daily steps. This is your starting point. Example: 35,000 steps in one week 35,000 7 = 5,000 steps/day SETTING A GOAL One goal does not fit all; that s why it is important for you to determine your average number of daily steps. Once you know your baseline, you can set your goal based on that. The Walk This Way Guide will help you to set a realistic goal and make a plan for how you can achieve it. Make sure you write down your goal and tell a friend, co-worker or a family member what you plan on doing. By writing it down and telling someone about it you are more likely to reach your goal! 8

12 WEEK TWO During week two, try to increase your number of steps by 20%. Take your daily average number of steps from week one and multiply by 1.2 Your answer will be your new step goal for each day of week two. Example: Daily average in week one = 5000 steps/day 5000 x 1.2 = 6000 steps/day To increase your 5000 steps a day by 20% you should now try to walk 6000 steps each day. WEEK THREE By week three you will find it easier to add more steps to your day. Try to increase your number of steps by another 20%. Take your daily average number of steps from week two and multiply by 1.2. Example: Daily average in week two = 6000 steps/day 6000 x 1.2 = 7200 steps/day To increase your 6000 steps a day by 20% you should now try to walk 7200 steps each day. WEEK FOUR Continue with your 20% increase again this week. Example: Daily average in week three = 7200 steps/day 7200 x 1.2 = 8640 steps/day If you are already at 10,000 steps a day and you feel good, try to increase your number of steps a little more. Once you ve accomplished your step goal, maintaining it will be your biggest challenge. Aim to maintain for six months and this healthy behaviour will become part of your lifestyle. 9

13 BEYOND 10,000 STEPS Even if you have reached 10,000 steps per day, you should still try to regularly increase the length, intensity and frequency of walks. You may also want to try incorporating different physical activities into your day such as jogging or swimming (Remember not to wear your step counter when swimming it isn t waterproof!). Keep aiming for 10,000 steps or more each day, every day, for the rest of your life. Congratulations on completing the Healthy Steps Workplace Program! ADDITIONAL SERVICES & RESOURCES Active 2010 Pedometer Challenge Log the steps you walk each day and see how you compare to others in Ontario. Start a group at work and challenge another group to see who can walk the most steps. This site also contains information on step counters and a variety of walking resources. Visit click on pedometer challenge Canada on the Move A web-based research project to collect information about Canadians experiences with physical activity and step counters. The goal is to determine the effectiveness of step counters as a motivational tool for increasing physical activity. Visit Ways to increase the intensity of your walking program Speed walking: Breathe normally and pump your arms vigorously as you speed up your pace; practice over short distances until you can walk comfortably at a vigorous pace (7-9 km/hr) for longer periods. Climb walking: climbing hills or stairs is the most vigorous form of walking progress gradually; if using a treadmill, increase the grade to simulate walking uphill. Canada s Physical Activity Guide to Healthy Active Living A resource to help you make wise choices about physical activity choices that will improve your health, help prevent disease, and allow you to get the most out of life. Copies available from the Perth District Health Unit or online at Manpo-kei: the art and science of step counting. Catrine Tudor-Locke, A book presenting the rationale and the simplistic methods for taking back our naturally active lifestyles using a simple and inexpensive pedometer. Perth District Health Unit For information on physical activity, call Health Line at ext 267, stop by one of our offices or visit us on-line at Step into Life library lending program Step counters are now available for loan from all public libraries in Perth County. 10

14 THE PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q) Becoming more active is very safe for most people, but if you re in doubt, please complete the questionnaire below before beginning the Healthy Steps Workplace Program. You DO NOT need to submit it to the Healthy Steps coordinator. Some people should check with their doctor before they start becoming much more physically active. Answer the seven questions below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and are not used to being very active, definitely check with your doctor first. 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem that could be made worse by a change in your physical activity? 6. Is your doctor currently prescribing drugs (for example water pills) for your blood pressure or heart condition? 7. Do you know of any other reason why you should not do physical activity? YES NO If you answered YES to one or more questions, talk with your doctor before you start becoming much more physically active. If you answered NO to all questions, you can be reasonably sure that you can start becoming more physically active right now. Be sure to start slowly and progress gradually this is the safest and easiest way to go. Delay becoming much more active if: You are not feeling well because of a temporary illness wait until you feel better; or You are or may be pregnant talk to your doctor before you start becoming much more active. Note: If your health changes so that you then answer YES to any of the above questions, ask for advice from your fitness or health professional. 11

15 PHYSICAL ACTIVITY CONVERSION CHART Your step counter may not accurately count steps with physical activities other than walking, but that doesn t mean those activities can t contribute to your daily step total. We encourage you to participate in a variety of activities and add them up throughout the day. The chart below will give you an idea of the number of steps you can count for other activities. Multiply the number by the amount of time (in minutes) you did the activity to calculate the total number of steps. ACTIVITY NUMBER STEPS/MINUTE Aerobics class 130 Badminton 100 Baseball 110 Basketball Bicycling game recreational easy pace moderate pace vigorus pace Bowling 70 Circuit training 180 Curling 90 Dancing 100 Football 190 Frisbee, general playing 70 Gardening 90 Golf carrying clubs power cart Hockey 180 Housecleaning 80 Ice skating 120 Jumping rope moderate/fast slow Playing with children 90 Racquetball 160 Rollerblading 160 Shoveling snow cont d 12

16 cont d ACTIVITY Skiing cross country, light/moderate cross country, vigorous downhill Soccer casual competitive Swimming leisurely vigorous NUMBER STEPS/MINUTE Tai chi 90 Tennis doubles 130 singles 180 Volleyball 90 Yard work, raking, mowing 110 Yoga Downie St., Festival Square, 2nd Floor Stratford, Ontario N5A 7K4 (519)