# Presentation: WCUFS7LRDSH2XIWXGG6KYOCBL4J63D5L

## Network for a Healthy CaliforniaAfrican  American Campaign

**Walking on the Path**
**to Better Health**

## Walking on a Path to Better Health

- Overview
- Teaches participants to view walking as a viable way to get their recommended level of physical activity at work or home.
- Demonstrates how to use safe walking techniques.
- Recommends walking as a way to get healthy while spending quality time with friends and family.

## Learning Objective 1:

- Identify at least three benefits of walking as a form of physical activity. Key benefits are to:
- Improves cardio respiratory fitness
- Improves circulation
- Strengthens and tones leg muscles
- It’s fun and easy way to get at least 30 minutes of physical activity everyday.

## Learning Objective 2:

- Recall the physical activity recommendations.
**30** minutes of moderate-intensity physical activity every day to reduce the risk for chronic diseases.
**60** minutes of moderate – to vigorous-intensity physical activity most days of the week to keep your weight under control
**60-90** minutes of moderate-intensity physical activity every day if you lost weight and want to keep it off.

## Learning Objective 3:

- Apply the principles of exercise safety to physical activity. Some examples are:
- Dressing appropriately
- Stretching to warm-up your muscles
- Drinking plenty of water
- Always cool down

## Learning Objective 4:

- Use walking as a form of physical activity at work and at home. Some examples include:
- Walking during breaks
- Walking after dinner with family members

## Learning Objective 5:

- Recognize walking as a way to be physically active with friends and family members.  Examples include:
- Establishing or participating in a neighborhood walking club
- Walking your dog with your children
- Walking your children to school
- Others?

## Learning Objective 6:

- Monitor their exertion during physical activity.
- Use the “talk test”
- With moderate intensity you should be able to talk without being out of breath
- With vigorous intensity activity you should be able to say a few words without being out of breath
- Participants self-monitor by asking themselves
- How does it feel?
- How warm am I?
- What is my breathing like?

## Learning Objective 7:

- Name one new way to get family members to eat more fruits and vegetables.  Examples include:
- Eating fruit and vegetables as snacks
- Preparing fruit smoothies
- Adding vegetables to other meals (pasta dishes such as fettuccini alfredo with tomato, and tuna with shredded carrots)
- Have children help shop for and prepare meals

## Preparation	

- Review the lesson
- Find a safe site to do walking
- 	 (indoor or outdoor)
- Photocopy handouts

## Conducting the Class

**Materials**
- A watch that has a second hand
- A cell phone or quick access to a phone
- A safe walking route at a park, in a neighborhood, at a school, in a mall, or another easily accessible location
- Water (provide access to a water fountain or other water sources)
- A dry-erase board or large sheets of paper
- Markers

## Handouts

- The *Recommended Minutes of Physical Activity for Adults *handout* *(p. H - 6)
- The *Physical Activity Scoreboard* handout (p. H - 8)
- The *Physical Activity Pyramid* handout (p. H - 27)
- The *Let’s Get Active* handout (p. H - 29)
- The *Physical Activity and Exercise* *Safety *handout (p. H - 30)
- The *Stretching Exercises* handout (p. H - 31)
- Pencils or pens

## Conducting the Class

- Warm-up Activity
- Distribute the *Recommended Minutes of Physical Activity for Adults* handout and review the information.
- Distribute the *Let’s Get Active* handout
- Ask participants to answer the questions and share their responses
- Explain the health benefits of walking

## Conducting the Class

- Warm-up Activity
- Distribute the *Physical Activity and Exercise Safety *handout and review the information.
- Engage participants in walking in place slowly for 3 to 5 minutes before heading out for the walk

## Conducting the Class

- The Walk
- Provide participants with directions or maps that cover the walking route.
- Ask participants to pair up
- Start the walk slowly, and gradually increase to a comfortable walking pace.
- Participants should monitor themselves during the walk according to the chart on the *Physical Activity and Exercise Safety* handout.
- Continue the walk for 15 to 20 minutes.
- Cool down by gradually returning to a slower pace for the last 2 to 3 minutes.
- Walk for a total of 30 minutes

## Conducting the Class

- Stretching
- Distribute the *Stretching Exercises *handout and review the information.
- Engage participants in slow stretches such as
- Side bends
- Triceps Muscle Stretch
- Shoulder Stretch

## Conducting the Class

- Distribute additional handouts
- The *Physical Activity Scoreboard* handout
- The *Physical Activity Pyramid* handout
- Encourage participants to meet their physical activity goals by taking 10-minute walks throughout the day.

## Key Messages

- Reiterate the health benefits of walking as a form of physical activity.
- Explain the 30-60-90 minute recommended levels of physical activity for adult health
- Describe the principles of exercise safety

## Key Messages

- Name two ways to add walking to your day at work and home
- List two places in the community where you can be physically active with friends and family
- Explain how to monitor exertion during physical activity
- Describe new ways family members can eat more fruits and vegetables.