Wheeling Walks Training Manual

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Appendix:
Chapter 5 Appendicies:

5A. General Organization Recruitment Letter
5B. Specific Organization Recruitment Letter
5C. Model Endorsement Letter
5D. Initial Scheduling Letter to Organizations

5E. Tips for Walking
5F. Invitation to Join Speakers Bureau
5G. Speakers Bureau Orientation Agenda
5H. Speakers Bureau Training Packet

Appendix 5A

General Organization Recruitment Letter

                                                                         Campaign Headquarters
                                                 Anna Drive
                                                                   Wheeling, WV 26003
                                                             February 6, 2001
 

Dear Sir or Madam:

             Scientists now confirm that lack of physical activity contributes significantly to death and disability in the United States. In West Virginia, 68 percent of the adult population reported little or no physical activity in 1998 and ranked third worst among the 50 states for having no leisure-time physical exercise at all. To improve heart, brain, and other body functions at all ages, current public health guidelines recommend moderate physical activity (30 minutes or more) on almost every day. Successfully communicating this information to communities in ways that actually prompt individuals to put on their walking shoes and WALK requires a new approach. This is exactly what WHEELING WALKS is attempting to do.

            WHEELING WALKS is a campaign dedicated to the health and well being of all Americans. The Wheeling - Ohio County Public Health Department and West Virginia University, Department of Community Medicine are pleased to be developing a model project to help all Americans get off the couch and out the door to take a walk. This research, being conducted by Bill Reger, Ed.D. will hopefully provide a model for physical activity not just for West Virginia and the United States, but for the world. An eight-week program, beginning April 17, 2001, will educate the citizens of Wheeling to the benefits of walking through a powerful media campaign. Because we will be measuring the impact of this campaign upon the citizens of Wheeling it is necessary to keep the general public unaware of this project until it actually begins. Several local clubs and civic organizations, along with our Advisory Committee made up of interested local citizens, have already been working hard to put this campaign together.

          As a part of this campaign we will be offering a Walking Clinic (conducted by the Ohio Valley Runners/Walkers Club) and a family walk.  This Walking Clinic and family walk will be on Friday evenings during the campaign. It is our hope that you will be able to help us with this project. We would like to conduct a walk at your location. It is our hope that walking will be the "buzz" word in Wheeling beginning April 17, 2001 and you can be a part of it. If you would be willing to host and/or sponsor a walk, please contact me at 304-XXX-XXXX. I will follow-up on this letter soon. Please consider hosting a similar walking event.  If you have any questions please feel free to call.

 

                                                                                   Sincerely,


Appendix 5B

Specific Organization Recruitment Letter

Campaign Headquarters
                                                                                 Anna Drive
                                                                                 Wheeling, WV 26003
                                                                                 February 6, 2001

 

Ohio Valley Runners/Walkers Club:

We discussed the possibility of having weekly family oriented walks within the community that would help to eliminate one of the barriers to walking that so many "wanna-be" walkers feel prevents them from walking- "It takes time away from my family". Holli XXXXX and I were hoping that this project might be something that the Ohio Valley Runners/Walkers Club would be willing to sponsor. We have been compiling a list of walking sites that include:

  • Zoo Walk 
  • Oglebay Park - Walk with the Ducks 
  • Wheeling Park Walk 
  • Walk at Wheeling Downs (local race track)
  • Ohio Valley Medical Center and Wheeling Hospital sponsored walk(s)
  • Bridge Walk (National Trail/Wheeling Suspension Bridge) 
  • Cooperative Extension Agency
  • Walk Wheeling Park High School Walk
  • Walk with local sports team
  • Indoor walk at the mall 
  • Local Cemetery Walks

The campaign would do anything to help with these projects. Please think this over and perhaps you can discuss it Sunday at your meeting with Dr. Reger. I would appreciate hearing from you as soon as possible regarding this matter. Thank you for all of your help.

                                              Cordially,

 

                                                       Debbie XXXXXX
                                                           Project Facilitator

 


Appendix 5C

Model Endorsement Letter

 [ YOUR LETTERHEAD, if available ]

 (Items that are underlined should be personalized to your organization.)

Date

Bill Reger, Ed.D
Associate Professor
Department of Community Medicine
West Virginia University School of Medicine
PO Box 9l90
Morgantown, WV 26506-9190

Dear Dr. Reger:

On behalf of (endorsing organization), I applaud the efforts of West Virginia University and the Department of Community Medicine for promoting the health of the community through the WHEELING WALKS! Campaign. Your efforts should help to encourage healthy exercise and reduce heart disease in our community.

By encouraging people to walk 30 minutes or more on almost every day, your campaign can help individuals decrease blood pressure, prevent heart disease, diabetes, and some forms of cancer, preserve bone density and prevent osteoporosis, counter depression, and relieve stress. We are pleased to see a campaign that provides community members with advice that can significantly promote health, but that is easy to understand and follow.

(Endorsing Organization) would like to join the WHEELING WALKS! campaign, and encourage others in the community to join. Thank you for your efforts to promote the health of the community through exercise.

Sincerely,

(Name of representative from endorsing organization)

(Title)

 


Appendix 5D

Initial Scheduling Letter to Organizations

November 19, 2000

Ladies and Gentlemen:

WHEELING WALKS! It is our pleasure to inform you of an exciting public health campaign that is taking shape in Wheeling, West Virginia. Although you have not yet heard of this campaign we are desperately in need of your help. WHEELING WALKS! is a campaign dedicated to  the health and well being of all Americans. West Virginia University', Department of Community Medicine is pleased to be developing a model project to help all Americans get off the couch and out the door to take a walk. I have enclosed some startling statistics that will make the urgency of the inactivity of our citizens of paramount concern to all of us interested in the well being of people.

WHEELING WALKS! is a media campaign that will educate the citizens of Wheeling to the benefits of walking and hopefully motivate all citizens to begin a walking program. This 8-week program will begin April 17, 2001 at 10:00 A.M. with a Kickoff Celebration at the Wheeling Civic Center and continue through June 9, 2001. We encourage any of your officers who are able, to attend this celebration with us. Since this campaign will be measuring before and after effects of our media campaign, it is necessary to ask that this campaign remain fairly stealth (i.e., we cannot let the word out too soon) as we do not want to contaminate the data. Therefore, we ask that you limit the members that know about this campaign beforehand, to trusted officers

WHEELING WALKS! is in need of your help in informing the Wheeling public of this campaign and to get them involved. During the campaign, we will attempt to educate as many people as possible to the benefits of walking and to enlist them to join in our walking program. We would very much like to address your organization during the initial weeks of the campaign. WHEELING WALKS! would provide a speaker to explain the campaign during your regular meeting. An associate or I will be contacting you in the near future to hopefully set up a time when this would be possible.

WHEELING WALKS! is sure to be the "buzz" around Wheeling in the very near future and we hope that your organization will be a part of that "buzz." We look forward to speaking with you.

                                                                                          Sincerely,


                                                                                          Debbie XXXXXXX
                                                                                          Project Facilitator


Appendix 5E

TIPS for Walking

Tip #1

TIPS FOR STARTING WALKING*

  • Begin with just ten minutes.  Increase your time walking as you feel comfortable and motivated to do so.
     
  • Walk to work, school, the store, or church.
     
  • Call a friend to walk with you. When you set up an appointment, you are more likely to follow
    through.
     
  • Park the car farther away from your destination.
     
  • Get on or off the bus several blocks away.
     
  • Walk the dog. Look on Rover as a walking-machine-with-hair.
     
  • Walk 10 minutes three times per day. Walk the dog in the morning, take 10 before or after lunch, and walk around the block a few times before you get back into your car at the end of the day.
     
  • Walk the kids to school once each week.
     
  • Take a walking break, instead of a coffee break.
     
  • Cut your grass with a mower that you push or follow.
     
  • Use leg power-take small trips.
     
  • Walk on the treadmill while watching TV or making phone calls.

*AS adapted from Promoting Physical Activity, a guide for community action. USDHHS, Human Kinetics, 1999.

 

Tip  #2

TIPS FOR WALKING

Choose your ground. Many people like to start their walking program on a flat, level surface. Walking on hills, uneven ground, soft earth, sand, or gravel can be hard work, and may lead to hip, knee, or foot pain. Fitness trails, shopping malls, school tracks, streets with sidewalks, and quiet neighborhoods are good places to get started.

Always warm-up and cool-down with a stroll. It's important to walk slowly for 3 to 5 minutes to prepare your circulation and muscles for a brisk walk, and to finish up with the same slow walk to let your body slow down gradually. Experienced walkers know they can avoid shin and foot discomfort when they begin and end with a stroll.

Set your own pace. It takes practice to find the right walking speed. To find your speed, start walking slowly for a few minutes, then increase your speed to a pace like you are going somewhere. 

Shoes

It's not necessary to spend a lot of money on shoes. Wear shoes of the correct length and width with shock absorbing soles and insoles. Make sure they're big enough in the toe area: the "rule of thumb" is a thumb width between the end of your longest toe and the end of the shoe. You shouldn't feel pressure on the sides or tops of your toes. The heel counter should hold your heel firmly in the shoe when you walk.

Wear shoes with a continuous crepe or composite sole in good repair. Shoes with leather soles and a separate heel don't absorb shock as well as the newer athletic and casual shoes. Shoes with laces or Velcro let you adjust width as needed and give more support than slip-ons. If you have problems tying laces, consider Velcro closures or elastic shoelaces.

Many people like shoes with removable insoles that can be exchanged for more shock absorbing ones. Insoles are available in sporting goods stores and shoe stores. When you shop for insoles, take your walking shoes with you. Try on the shoe with the insole to make sure that there's still enough room inside for your foot to be comfortable. Insoles come in sizes and can be trimmed with scissors for a final fit. If your toes take up extra room, try the three-quarter insoles that stop just short of your toes. If you have prescribed inserts in your shoes already, ask your doctor about insoles.

Possible Problems

If you have pain around your shins when you walk, you may not be spending enough time warming up. Try some ankle exercises before you start walking. Start your walk at a slow pace for at least 5 minutes. Keep your feet and toes relaxed.

 Cramps in the calf and heel pain can be helped by doing the Achilles Stretch before and after walking. A slow walk to warm up is also helpful. If you have circulatory problems in your legs, and experience cramps or pain in your calves while walking, alternate intervals of brisk and slow walking at whatever pace you can tolerate. Slow down and give your circulation a chance to catch up before the pain is so intense you have to stop. As you will see, such exercises may even help you to gradually walk farther with less cramping or pain. If this doesn't help, check with your physician or therapist for suggestions.

Maintain good posture. Remember the heads-up position and keep your shoulders relaxed to help reduce neck and upper back discomfort.

Tip #3

Suggestion on WALKING
from
Mark Fenton
former Editor at Large, Walking Magazine, April 2000

What you need to head out the door for your first walk.

  • Comfortable, lose fitting clothes.
  • A watch (to help you shoot for at least 30 minutes).
  • ID and change for a phone call.
  • Walking shoes: comfortable, good fitting, and no older than 5 months.

How long/how often

  • First, make it a daily habit (even if only 10 minutes, go at least 5 days a week).
  • Build up to 30 minutes whenever you can.
  • Go longer when you have the time, faster when you don't.
  • (Longer walks build endurance; faster walks build aerobic conditioning and both burn more calories)

Three warm up exercises.

  • Ankle circles. Standing, raise one foot off the ground. Make slow circles with your toe to loosen the ankle, warm calves and shins.
  • Leg swings. Standing, let one leg swing loosely from the hip, front to back. Don't force it; loosens gluteals and hip flexors.
  • Trunk rotations (hands on hips, move torso forward, left, back, right)

Technique; key elements.

  • Tall, relaxed posture. Look forward, not down at the ground.
  • Quicker steps; let your stride length come naturally
  • Bend your arms 90 degrees for a quick, compact arms wing
  • Push off of your toes at the end of each step

 Common Mistakes

  • Poor posture: slouched shoulders or shelf-butt (arched lower back)
  • Over striding; reaching for a longer stride
  • Side-to-side (as opposed to front-to-back) arm action

Walking through Hot Weather

  • Hydrate - Drink at least 8 glasses (8 oz) of water a day, plus one every 15 minutes when exercising
  • Adjust - Walk during cooler early morning or evening hours
  • Acclimate - Shorten and slow walks on the first hot days, to let your body acclimate.
  • Protect - Light reflective clothing, broad brimmed hat, and sunscreen
  • Accommodate - Split your walks into two, but don't use heat as an excuse not to walk

Increasing your time/mileage

  • Bump it up gradually, not all at once
  • Try for walks of 45 to 60 minutes if weight loss  is a goal
  • Speed up to 4 mph or faster to build aerobic fitness
  • Always remember than even just 10 minutes is MUCH better than nothing

When weather is bad; indoor options?

  • A health club or ?Y? with treadmills (many have one day passes)
  • Malls - many have early morning clubs, or informal groups
  • Use the halls and stairs at work

Note: One minute of stair climbing (2 to 3 flights) is worth 3 minutes of walking; Do 20 to 30 flights and you've gotten your 30 minute walk.

Too busy today; what do I do?
 If you can't do a specific waking workout today, wear your pedometer all day and try to total 10,000 steps before the day is over. Here's how:

  • Travel on foot - walk to one "T" stop further away

  • Deliver memos on foot, use a bathroom on another floor

  • Take co-workers out for a walking meeting.

  • Walk the kids to school, a friend's, or soccer practice.

Should you walk when you're sick?
Rule of thumb:

  • If a cold is above your neck (runny nose, congestion, slight headache), it's okay to walk; you may actually feel better.
  • If illness is below your neck (deep cough, body aches and pains' fever) give yourself a rest. Get to bed.

Should I worry about injuries?
Walkers are injured far less than runners. In one 28 week training study, the walkers and runners showed similar improvements in fitness, but runners missed 8 times as many days due to injury, compared to the walkers.

Most likely causes of injury:

  • Wearing shoes for too long (change pairs every 3 to 5 months).
  • Not stretching (just four minutes) daily after your walk.
  • Increasing the speed or length of your walks too abruptly; build up gradually.

Do Warm-ups

Keep a log - why a benefit?

Has been shown to increase (as much as double) the chance that you'll stick with your walking. Fenton's tips for using one:

1.  Keep it accessible. On your nightstand, by the phone, somewhere you'll see it daily.

2.  Set up a system. For example, always record how long and where you walked, your miles, 
     and how it felt. Look for a mix of easy, medium, and hard days.

3.  Keep it simple. Try to record too much and you'll stop doing it.

4.  Keep a running tally of your mileage. It's motivating to see how far you've traveled.

5.  Look back at it once in a while. It's good to recall routes or walking partners you've
     enjoyed, and also see how much faster you're going now.

 

Typical log page:

Note: Under how it felt, put E (easy), M (medium), or H (hard). Shoot for a variety during the week, and try not to have two Hard days in a row.

Date

When, where, and how long you walked.

How it felt?

Other physical activities? (weight lifting, sports, vigorous chores, etc.)

Miles walked

S

 

 

 

 

 

M

 

 

 

 

 

T

 

 

 

 

 

W

 

 

 

 

 

T

 

 

 

 

 

F

 

 

 

 

 

S

 

 

 

 

 

 

 

                                                                                                Total miles:    ____________

 

Should we use hand weights?
  • To boost the calorie burn, it's better to walk faster with a vigorous arm action. In fact, 50%to 75% of the increased energy expenditure of walking with weights comes simply from swinging your arms (without the weights).
  • For upper body muscle toning simply use weights for a concentrated 15 minute upper body workout after your walk two or three days a week - it will be more effective than carrying lighter weights for a full walk.

Better ways to boost the calorie bum:

  • Walk faster, with a bent-arm action. Walk up hills.
  • Do intervals - short bursts of very high speed walking.

Stretch after a walk.   Fenton's reminders for effective stretching.

  • Stretch after a walk, when muscles are lose and compliant.
  • Be especially sure to hit muscles of legs, buttocks, and low back.
  • Don't bounce - hold the stretch for 4 to 6 slow deep breaths.
  • Never lock your knees.
  • Never stretch to the point of discomfort.

Set Goals

Three things about effective goals setting:

1.  Make them internal goals, not external goals.

            Internal (good): I'll walk 5 days a week to feel better about myself and have more energy.

            External (not so good): I'll walk to lose weight so my husband will be happy with me.

2. Focus on process, not outcomes.

Process (good): I'll walk 2l days in a row for at least l5minutes a day.

Outcome (not so good): I'll walk until I lose 10 pounds.

3.  Give yourself rewards for hitting your goals, as simple as going to see a movie or a new walking jacket, or for a big goal (say, six months of 6 day-a-week waking) a trip to visit a friend.

 

Review benefits of regular exercise

  • Reduced risk for chronic disease: ht disease, diabetes, obesity, osteoporosis, even some forms of cancer.
  • More energy, better mood, and less risk of depression.
  • A sense of self-control, self-worth, and empowerment.
  • You'll live longer and better!

Partner up

Enlisting support has been shown to drastically increase your chances of success.

  • Talk about the fact that you're walking.
  • Others will ask how it's going, which keeps you motivated.
  • Family and co-workers may help you make time for your exercise if they know it's important to you.
  • You may even find a walking partner-which is proven to help get you out the door.

How to stick with it? Set a goal to get in shape for.

Some of Fenton's ideas:

  • Sign up for an event (say, a 5k or 10k)
  • Join a club - commit to at least one group workout a week.
  • Plan a walking or hiking vacation (and get in shape for it)

Appendix 5F

Invitation to Join Speakers Bureau

WE NEED YOUR HELP--

Because of your proven record in promoting improved health and wellbeing and because of the important role you already play in the community of the Ohio Valley, you are being invited (recruited) to become a vital part of the WHEELING WALKS Campaign taking place in the Wheeling Area April 17-June 9, 2001.  Without your help it will be impossible to reach and recruit the vast number of program participants that are needed to achieve the goals and objectives of the campaign. The target demographic group for the campaign is 50-65 year olds.  Much of our effort is required to meet this diverse group of Valley dwellers.  It is also necessary that we attempt to foster and promote a ?culture? of walking that is necessary to facilitate local residents in walking 30 minutes or more on most days (which is being defined as 5 days per week).  Walking should be defined as ?walking as if you are going somewhere?.  The 30-minute walk can be broken up into 3, 10 minute segments. This strategy is a direct attack on the primary reasons persons do not begin or stick to, a daily walking habit.  This walking deterrent is - TIME.  Our campaign slogan is Take the Time.   People perceive that they do not have enough time to walk.  We are also attempting, through our time and effort with groups we speak with, to provide an atmosphere and opportunity for social support ? Walk with a Friend.

Our goal is to walk a total of 100,000 miles.  This means we will walk 4 times around the world!!!  We are asking the project participants to record the minutes they walk and we will convert the minutes that people walk into miles.  We need to accomplish this goal is 8 weeks!!! 

What follows is a list of how you can help us achieve this courageous goal:

  • Begin a walking campaign so you will be a personal inspiration and example
  • Attend campaign events
  • Solicit endorsement letters
  • Solicit space in organizations/business/agency/church newsletters for campaign article
  • Promote the overall campaign ? act as primary ambassador
  • Aid in the generation of groups (keeping in mind the primary demographic)
  • Assist in making the group contacts and coordinating schedules with Theresa
  • Present a dynamic 20-30 minute presentation and be able to field questions regarding the campaign and the campaign?s intent
  • Recruit walkers from each organization, provide the log sheets and alert the participants to the web site (wheelingwalks.org)
  • Divert all media inquirers to Holli or Dr. Reger
  • Allow yourself to be photographed, profiled, and/or filmed
  • Follow up with the group as necessary
  • Aid in the evaluation of the campaign (critique the process)

 


Appendix 5G

Speakers Bureau Orientation Agenda

WHEELING WALKS - 30 Minutes or More Challenge
Speakers Bureau Training
Friday, March 16, 2001
4:00-5:15PM

 

Introductions

Overview of the Campaign

Task at Hand

Review of the Campaign Calendar

Discussion of Groups to Schedule for Presentations

Next Meeting

 


Appendix 5H

Speakers Bureau TRAINING PACKET

Speakers Bureau TRAINING PACKET

  • Information for Speakers Bureau Participants
  • Tips for Preparing for a Presentation
  • Model Talking Points about WHEELING WALKS

Information for Speakers Bureau Participants

This is the main message:  Moderate-intensity walking (defined as walking ?as if you are going somewhere?) for 30-min or more on most days (This is defined as 5 days.).  This 30-min can be split into 10 minute segments.  We are asking people to fit walking into their daily lives in creative and innovative ways to improve health and generate additional energy.  We want persons to sign up for the campaign.  Everyone then records their minutes and needs to communicate those minutes to the campaign.  Join the excitement of making the Ohio Valley (Wheeling) a Walkable Community and be a part of reaching our goal of 1000 participants walking a total of 25,000 (1 time around the world!) miles.  Each minute will be counted toward reaching our goal in 8 short weeks.  We need every one walking, every walker registered and every minute reported!!

Not for public knowledge:  Because our target population for research purposes is 50-65 years, we are setting a sub goal of 250 of the 1000 participants signed up to be in the target group. We also have a sub goal of 10,000 miles of the 25,000 be walked by this target group.  These sub goals are for our information only.  Keep this information in your peripheral vision. As far as the community is concerned, and in reality this is the primary intent of the campaign, we want everyone walking.

Creating a culture of walking:  We want to make it COOL to walk.  If you are not walking, well, you are not with it.  Catch the walking wave so to speak.

Can you work in a walk with your presentation:  If you can, do.

How to join the campaign:  You will have the pledge sheets with you at every presentation.  Hopefully you will take these home, with you, signed and sealed.  If this is not possible, be sure the participants no where to mail the registration form:  WHEELING WALKS Campaign Headquarters, Anna Dr., Wheeling, WV 26003 or 24 hr fax: XXX-XXXX or log on at wheelingwalks.org to register. Email the campaign with questions at [email protected]  or call XXX-XXXX.  Feel free to use your own phone number and/or email as a follow up.

The PLEDGE is the single greatest way to ensure compliance:  We all are a bit nervous regarding achieving our lofty goal.  We are likely to reach the goal and not know it if we are not able to ensure that persons will sign up and log miles.  People may begin to walk and then feel that recording the time and letting us know their minutes is either bothersome or intrusive.  It is your job to get them excited about something bigger than themselves.  They can watch the news, check out the paper, log on to the web site to see how the campaign is doing overall (as a community) and thereby feel some sense of pride of adding to the community goal. If a group will make a pledge to achieve a certain amount of the bigger goal, we can relax a bit.  The group will then more likely police themselves and act as their own QA.  We can then add these group goals together and see if the campaign is on target (participants registered/minutes walked) or if we need to beat the bushes to recruit more walkers or encourage more minutes.  We don?t want poor progress to sneak up on us. A pledge gives the commitment of the participant, officially makes them a ?walker?, and allows the participant to see into the future, i.e., ?At the end of 8 weeks I will have achieved ______ minutes? (which we will convert into miles).

How to set the goal (individual and group):  There are 52 days in the campaign (almost 8 weeks).  We are asking 5 days or more each week to serve as walking days. This formula will give each participant 150 minutes of walking per individual per week. A person will then ideally log 1200 minutes in 8 weeks.  We will officially end the logging on June 12th-FYI.  The campaign officially ends on June 9th. We are using 20 minutes to equal one mile (conversion).  Participant?s will (using this equation) walk 7 ˝ miles per week or a total of 60 miles in 8 weeks.  The group then can do the multiplication to see how many minutes they wish to pledge depending on the number of persons in their group.  A group can be as aggressive or conservative as appropriate. 

PLEASE NOTE:  We are encouraging minutes not miles.  Miles are nearly impossible to log without a pedometer.  Encouraging minutes will help folks achieve the ultimate goal and allow for ease of implementing a fun and creative opportunity to add the 10-minute segments as the campaign progresses.  If we use this system, we will need to recruit 450 walkers to equal the 25,000 goal miles. (Note: Our goal is 1000 walkers.)  Our belief is that we will have several over achievers to make up for the remainder of minutes needed to reach the 100,000 miles.  Suffice to say, everyone needs to be walking?EVERYONE!!  The pledge cards need to be delivered to Theresa XXX-XXXX ASAP following the presentation.  Include a sheet with the name of the group and their group goal ? bundle these together.

Your kit should include all you need for your first presentation:  If you have the means to make additional copies as you need them, please do.  This will not only save the campaign money, but also take the load off of Theresa (having to get the handouts to you).  However, if you need them call. Theresa will get you the info you need in 48 hours from your call?so plan ahead.  Do not use every handout for every group.  Use the handouts that will be useful to the group and/or the individual.  Remember all of the info is online and participants can access any info at any time on the website

Recruiting groups:  Keep in mind our target group.  Any organization or group is a possibility for a presentation.  The minimum time required for a group talk is 20 min and the max (to keep attention and energy), is 1 hour.  If you can do an hour, try to include a 10-min or longer walk. (Log those minutes!)  Theresa should be notified when (date and time) you are giving the presentation, to whom (name of the group), how many you expect (estimate), and the location.  Please give her a call or email her [email protected] ASAP after you schedule the group. She will keep the master schedule to ensure two speakers have not scheduled the same group or that we are not missing an important presentation. We are asking each speaker to do five groups over the course of the campaign. Of course, the more, the merrier.  The speaker who reaches the most groups will receive a free pair of walking shoes, courtesy of Hole and Run.  The speaker who reaches the most total people will receive a gift certificate for two to a local restaurant.  Let?s get the competition going!!!

Ideas for groups:  worksites, civic/fraternal organizations, schools/universities/colleges, social service and not for profit agencies, religious groups/churches. 

Recruitment of groups:  Any personal contact you have with the group will be most helpful and hold the greatest chance of scheduling success.  If the contact knows you, it might be possible to simply schedule the presentation after a brief description of the campaign.  First Rule of Health Promotion:  People do not come to programs, people come to people!  Explain the campaign (briefly, WVU and the Ohio County Health Department is sponsoring an 8-week walking campaign in the Ohio Valley/Wheeling Area.) Explain that this is a short-term project that will not require an extended commitment from the group/organization.  (However, we do want to create a healthy habit.  We hope the campaign will create a culture of walking and develop a personal habit that will enhance the quality of one?s life.)

There are prominent organizations that we do not want to miss:  Please talk with each other, or work with Theresa to be certain these groups are scheduled.

When do we schedule groups:  Now!

Media is always an option:  Holli is the media coordinator for the campaign.  If you have an interesting group and think a photo or a reporter might make a story out of your presentation, work with Holli XXX-XXXX.  Remember, this is a media campaign and the more attention the better.  Don?t be shy, groups walking would be a wonderful press hit.

 

Tips for Preparing for a Presentation 

Before you arrive at the presentation:  Do an informal needs assessment of the group.  Each group is different. Your audience will have different experience levels (with walking), different ages (in the same presentation or perhaps you will have an age specific opportunity), small or large group, accommodations that are super and others that leave a challenge. 

Organize and know your material:  If you wing it, everyone will know.

When you arrive:  Introduce yourself.  Use your connection to the group in your remarks.  If a small number is present, allow each individual to introduce him/herself. (Clearly, this will depend on the time allotted.)

Offer a compelling reason to listen:  Try a joke, or a personal story.  The talking points will often catch attention and make an impact.  Tell them you are a volunteer with the campaign and why you have a PASSION to deliver the message to the community.

When delivering the content:  Do not read your presentation.  Notes are not only recommended but encouraged.  The key is to leave the group with no question as to what you are asking them to do. Walk (as if you are going some where) 30 minutes or more on most days (this is defined as 5 days).  This 30 minutes can be split into 10 minute segments.  Record their miles and communicate those miles to the campaign.  Join the excitement of making the Ohio Valley (Wheeling) a Walkable Community and be a part of reaching our goal of 1000 participants walking a total of 25,000 miles.  Each minute will be counted toward reaching our goal in 8 short weeks.  We need every one walking!!

Communication tips:  Communicate simply and coherently. Be concise when ever possible.  Use short simple sentences and common language.  Speak clearly and loudly.  Smile.  Use your hands to show enthusiasm.  Make eye contact with individuals.  Speak in a style that is comfortable for you. 

What Content: Focus on the talking points and the program intent.  Repeat what you most want them to take away?3 times ought to get it.

Be Interactive:  People love the sound of their own voice so allow for some comments and questions.  Sometimes the less you say, the more you say.  Say, ?I don?t know? when you don?t know.  No one is expecting you to have all the answers.  Say you will get back to the person posing the question and then get back to them after you get the answer.  Try to reach Dr. Reger as your first line of contact.  Pay attention to the dynamics within your group and allow others to do your job when possible.  Questions are a great lead in.  Or saying, ?Is there anyone here who can give us an example of this happening to them??

Q and A to end the presentation:  Allow participants content or process questions.  Remember we want them to sign up for the campaign, set a group and or individual goal, pledge to walk and to record their miles, and then communicate the miles (minutes) to the campaign.  We do not want people to wait till the end of the campaign.  Help them process the following questions:  How will the group record miles (minutes) and then communicate those miles (minutes) to the campaign?   Is there some one in the group that will be the secretary and collect the paper logs?  Will this person tabulate and submit the miles (minutes) for the entire group or will each person do this individually? (Be sure they know how this can be done.)  How will the group support each other to meet their goal?

Model Talking Points about WHEELING WALKS

  • 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.

 

 

 

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