Appendix 8A
Website - Campaign Overview
What is our 30-Minute or More Challenge?
It has been recommended by the Surgeon General that all children and adults participate in 30 minutes or more of moderate-intensity physical exercise on a daily basis. As part of a study being conducted by Dr. Bill Reger of the West Virginia University Department of Community Medicine, we are doing our part to make that happen. The WHEELING WALKS campaign has been developed to promote 30 minutes or more of walking on five or more days per week, which can be broken down into three 10 minute intervals.
Get involved! You’ll look better, you’ll feel better and you’ll live better. Walking can actually relieve stress and anxiety and provide you a great feeling of well-being, not to mention improve your health.
Join in our efforts for a healthier and happier Wheeling.
Isn’t It Time You Started Walking?
Appendix 8B
Website - Sample Weekly Column
Dr. Reger’s September 9, 2001 WEEKLY COLUMN in the (Wheeling) Sunday News Register. See additional articles in Chapter 10.
Motivation
Time is the single biggest barrier to regular walking. Our lives are busy, our schedules are crowded, and we have more to do than we can ever accomplish. So how can we ever find the time in our schedules to walk? I have had so many of my friends tell me that the last thing they need is another 30-minute daily activity. Most of us realize that walking every day will benefit out our health and wellness. However, we struggle to find the time.
I believe we become too focused on the barriers. As a strategy to overcome the barriers, give yourself a month of fitting walking into your life religiously. Make the commitment and see what happens. I can almost guarantee you that your mind will follow your body, that is the barriers will diminish. When we question people on the telephone, we find that at they begin walking, they no longer see obstacles in the same way.
Break the 30 minutes into three ten-minute segments. Take ten minutes in the morning, ten minutes at lunch, and another ten minutes prior to getting into the car to go home.
I also recommend learning more and more about the benefits of walking. When we have a reason to do something, we have a way of finding the resources to make it happen. We live our values.
Reading this column may not be exposing you to great (or even good) literature. However, simply reading about a healthy behavior has been shown to help motivate people to perform that behavior. The more they learn about it, the easier it is to do it. Simply spending the three minutes to browse this column may change your life, even if the change is imperceptible.
You can find daily exercise tips in the newspaper, on TV, or on the radio. Pay attention. The more receptive you are to their message, the more likely you are to change your life for the better.
Isn’t it time you started walking?
Appendix 8C
Website - The 8-Week Challenge
Make Walking a Part of Your Lifestyle
Click Here to Take our 8-Week Challenge Make Walking a Part of Your Lifestyle
WHEELING WALKS Challenge: Week #1 Because you are busy and there is always more to do than there is time to do it, it is important to make walking a part of your day…not something in addition to all the things already on your “to do list”. Schedule time for walking, like you schedule all of your other important appointments. For example: Take the stairs instead of the elevator; park 15 minutes from work then walk the rest of the way; walk with your family or your pet. The Wonders of Walking! Learn the Benefits of Walking and to Understand the Benefits of Proper Footwear. It’s simple! Walking doesn’t require a huge investment – other than a good pair of shoes. You can do it anywhere, any time, in any weather! It doesn’t require any special skill, talent or equipment. You can do it by yourself, or with others. It’s easy to increase the intensity of walking as your fitness level improves. Stretching The Week 3 Challenge is to learn proper stretching techniques and to stretch daily. Warm-up by walking normally for 5 minutes to increase your heart rate slowly. Then for 20 minutes walk briskly, remain erect, taking full strides and swinging your arms easily. Cool down with a 5-minute slow walk to lower your pulse safely. Stretch for 2-3 minutes at the end of your walk. What’s Blocking You? Part1 Develop an understanding of how common roadblocks can prevent you from being physically active. This week write down what your main roadblocks are and think about how you can overcome them! Brainstorm with a friend. Are You Low on H2O? Whether you’re just beginning a physical activity routine, or you’re an avid runner training for a marathon, water should be your number one liquid of choice… and lots of it! We recommend at least 4 ounces of water for every 20 minutes you walk. During summer’s hot, humid days, adequate water intake is even more important. What's Blocking You? Part 2 Call a friend. Set up an appointment to walk. Map out a detour to each of your major roadblocks. The most important thing is to start. Walking is as close as we’ve come to a magic bullet to improve health. This week go for a walk with your family! Get Off the Couch! “Couch potatoes” are a bumper crop in this country. The Centers for Disease Control and Prevention report that less than 25 percent of adults exercise at the level recommended by the Surgeon General. And our kids are inactive, too. But most people know that physical activity offers tremendous health benefits. Regular walking is good for everyone – young children and senior citizens; men and women, people of all races and ethnic backgrounds benefit from regular and moderate walking. Ways to keep Moving Forward Even though the Let’s Get Walking Challenge is coming to an end…your lifelong habit of walking has just begun. Use this as the start to a lifelong commitment to walking and taking better care of you. In the long run, small changes really do add up and finding ways to make walking part of your daily routine is the best strategy to success |
Appendix 8D
Website - Sample Participant Profiles
Featured Folks : Inspiration to Us All
Week 1: Nancy Toto
Name: Nancy Ann Toto
Age: 59
Occupation: Co-owner Toto’s Service Center
The first individual to sign-on to the WHEELING WALKS 30 Minutes or More Challenge is Nancy Toto from Belmont, Ohio. Nancy is a breast cancer survivor and recognizes what a gift good physical health is! Nancy and her husband Mitch have been married since 1960, raised three children, and now have five grandchildren. Nancy says, “There’s not enough hours in the day to do everything we want to do. Regular walking gives me the energy to get things done.” Nancy has a love for life that comes through whenever you talk to her.
When questioned about her love of walking, Nancy gave the following answers:
Why do you walk? “There are so many reasons but Taking Control is the most important. Taking care of myself the best way I can and knowing I’m doing everything I can to be a healthy person (physically and mentally) is important. It is also my own special time to Thank God for all of my blessings.”
Why do you love walking? “Walking through the four seasons is why I love it! Every season has its own beauty and wonder. I look forward to all of them! And I feel it is an absolute privilege to do so.”
What is your toughest obstacle to walking? “I volunteer for so many organizations that some days there’s no time left for me. But I am changing that. I am cutting back and taking the time for myself. I’m Worth It!”
What is your best advice for new walkers? “Don’t think of it as a chore, but as a privilege. Time that you DESERVE for yourself. Only 30 minutes a day! Everyone deserves that!”
What is the coolest benefit of walking? “It doesn’t cost anything and the rewards are something you can’t buy.”
What is your biggest surprise about walking? “I think of walking like I do brushing my teeth or taking a shower – I don’t feel right unless I do it every day.”
Although somewhat unique in her health concerns, Nancy is like the rest of us. She juggles family, work, and other obligations every day. But unlike a lot of us, Nancy recognizes the importance of walking for her health and well being. She knows that taking the time to keep herself healthy is as important for her as it is for her family. Nancy is an inspiration to the WHEELING WALKS 30 Minutes or More Challenge. We thank her for joining our campaign and hope that her story will help all of us to Take The Time To Walk Thirty Minutes Or More Every Day!
Isn’t It Time You Started Walking?
Appendix 8E
Website - Walking Tips
Website - Walking Tips |
Review the benefits of regular exercise
|
Social Support
|
How to stick with it? Set a goal to get in shape. These are some of Mark Fenton's (Editor-at-large for Walking Magazine) ideas:
|
Appendix 8F
Website - Campaign Schedule of Events
WHEELING WALKS Campaign
SCHEDULE OF EVENTS
April 17, 2001 – June 9,2001
| Kickoff @ Wheeling Civic Center | April 17, 2001 @ 9:00 AM |
| OVRWC Walking Clinic and Family Walk Oglebay Schenk Lake |
April 20, 2001 @ 7:00 PM |
| Community Prayer Walk @ local Churches | April 22, 2001 |
| Thought Leaders Breakfast @ Ramada Inn | April 24, 2001 @ 7:30 AM |
Mark Fenton Media Day |
April 24, 2001 @ 9:00AM |
| Mark Fenton Walking Clinic @ Wheeling Jesuit University |
April 24, 2001 @ 7:00-8:00 PM |
| OVRWC Walking Clinic and Family Walk @ Mt. Calvary Cemetery |
April 27, 2001 @ 7:00 PM |
| Ohio Valley Mall Kickoff | April 30, 2001 @ 10:00AM |
| Rob Sweetgall Walk to Health Presentation @ OVMC |
April 30, 2001 @ 5:00-6:30PM |
| Walk with the Ohio Valley Greyhounds @ Civic Center |
May 4, 2001 @ 6:30 PM |
| Physician’s Press Conference @ Oglebay Lodge |
May 8, 2001 @ 10:00AM |
| OVRWC Walking Clinic and Family Walk @ Wheeling Park |
May 11, 2001 @ 7:00 PM |
| Greater Wheeling Trails Coalition Semi-annual Trail Clean-up @ Wheeling Amphitheater |
May 12, 2001@ 10:00 AM – 11:30 AM |
| Wear Your Sneakers to Work Day | May 16, 2001 |
| Mayor’s Walking Cup @ Market St. | May 16, 2001 @ 12:00 PM |
| OVRWC Walking Clinic and Family Walk @ WJU |
May 18, 2001 @ 7:00 PM |
| Intergenerational 2-Mile Walk @ Wheeling Civic Center |
May 25, 2001 @ 6:00 PM |
| Wheeling Distance Run and Walk @ Wheeling Civic Center |
May 26, 2001 @ 8:00 AM |
| Campaign Community Celebration @ WJU |
June 9, 2001 @ 10:30 AM |