Wheeling Walks Training Manual

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Chapter 4:
Appendicies 4-c, 4-d, & 4-e

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Appendix 4-c: Campaign T-shirt Design

30 minutes or more challenge


Appendix 4-d:Model Talking Points

  • Tired? Walk. Get energized. Walking gives you energy. Much of the fatigue we experience is mental stress. Regular walking can decrease stress, anxiety, and depression. Walking elevates mood.

  • Walking: What are you going to do with the extra energy?

  • Walking 30 minutes is the time equivalent of just one TV show. The average American watches 3-4 hours of TV per day.

  • Start out with 10 minutes every day or every other day. Always do less than you know you can. Increase to 20 minutes when you are ready. Then, walk 30 minutes 5 or more days per week. Within two months, you will he amazed at how good you feel!

  • Out the door for 30 or more.

  • Drink eight ounces of water for every 20 minutes you walk. If you walk for 30 minutes, drink a glass of water prior to departure, and again on your return.

  • Get yourself acclimatized by starting with 10 minutes and increasing your time. Time spent walking is more important than distance.

  • Drink adequate water and dress appropriately. Walk in the morning or evening if the temperature and humidity are high.

  • Moderate-intensity walking is walking as though you are going somewhere. It is not vigorous, nor is it a stroll. If you are gasping for breath, slow down. No pain, all gain!

  • The Surgeon General of the United States has determined that 30 minutes of moderate-intensity physical activity will reduce your risk of heart disease, stroke, colon cancer, and osteoporosis, and will help you to control your weight.

  • Walking 10 minutes per day represents about 5 lbs. of fat in one year. It is very difficult to control your body weight without regular physical activity.

  • Regular walking can cut your risk of heart disease by one half The benefits occur immediately; however, it is important to begin with only ten minutes per session, if you have been sedentary. Check with your physician if you have two major risk factors for heart disease (50 years of age or older, diabetes, high cholesterol, tobacco use, high blood pressure, family history, chest pain).

  • Walking makes you feel better. After you walk for about 10 minutes, you will begin to feel the benefits of improved mood.

  • Feel the power of half an hour. Regular walking can begin to give us a sense of control over our lives. We are doing something good, healthy, and beneficial for ourselves.

  • Walking is the exercise of preference for the vast majority of Americans. Even those who do little activity report that they would be more likely to walk than do anything else.

  • Walking truly is beneficial exercise. Regular walking (30 minutes of moderate ­intensity activity on almost every day) has all the benefits of other more strenuous (macho) activities, and it is less likely to cause injury.

  • The price is right. Walking requires no special equipment, but a good pair of shoes is recommended. Dr. Reger recommends jogging shoes for walking, as they provide more stability and cushioning.

  • You can walk anywhere and at any time. If safety is a concern, walk with a friend or in an area where there are lots of folks.

  • Most important: Begin walking with someone at least several times a week. Call a friend, or set up an appointment with a family member. You are more likely to not miss if someone else is counting on you.

  • Walking is the most popular physical activity in the United States and in the world. Doctors are more likely to recommend walking than any other type of exercise.

Appendix 4-e: Sample "Thank You"

 

NEWS FLASH!

IN ONLY THREE DAYS OF THE WHEELINGWALKS 30 MINUTES OR MORE CHALLENGE WE HAVE OVER 1000 WALKERS REGISTERED.

MOREOVER, ON THE FIRST DAY -- IT SNOWED!!!!!

We are sending this to thank you for your seeential help with the WHEELING WALKS 30 Minutes or More Kickoff. We are greatful to have you on board for the campaign and recognize that your contribution has almost guaranteed that this important project will be a success. Please accept our heartfelt thanks.

Sincerely,

Dr. Bill Reger Holli Theresa Debbie
Program Director Local Program Coordinator Program Facilitator Program Assistant

 

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