My Steps Walking Program

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My Steps Walking Program Presented by Employee
Wellness
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Components of Traditional Exercise
Prescription/Programming

• MODE Activities that incorporate large muscle
  groups and can be sustained for extended periods
  of time (20 minutes) are recommended. Examples
  include brisk walking, running, swimming,
  cycling, etc.
• INTENSITY 60-90 of maximum heart rate (HR max)
  or 50-85 of Vo2 Max or HR reserve.
• DURATION ACSM recommends 20-60 minutes of
  continuous aerobic activity.
• FREQUENCY 3-5 sessions per week are recommended
  for most individuals.

(ACSM PUBLISHED GUIDELINES, 1995)
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• Significant health benefits can be obtained by
  including a moderate amount of physical activity
  (e.g., 30 minutes of brisk walking or raking
  leaves, 15 minutes of running, or 45 minutes of
  playing volleyball) on most, if not all, days of
  the week. Through a modest increase in daily
  activity, most Americans can improve their health
  and quality of life.
• Additional health benefits can be gained
  through greater amounts of physical activity.
  People who can maintain a regular regimen of
  activity that is of longer duration or of more
  vigorous intensity are likely to derive a greater
  benefit.
• ACSM/CDC JOINT STATEMENT ON THE HEALTH BENEFITS
  OF REGULAR PHYSICAL ACTIVITY (2000)

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The New CDC/ACM Guidelines EMPHASIZE

• Physical Activity vs. Exercise
• Moderate Intensity vs. Vigorous
• Accumulated vs. Continuous Activity
• Lifestyle vs. Program
• The Enjoyment Factor
• Do what works for you
• Make it a family thing
• Lifetime Adherence (compliance)

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• JAMA 1999 281(4) 327-334
• Moderate-intensity lifestyle activity showed
  similar or better results versus structured
  exercise for
• Improved cardiovascular fitness
• Reduced body fat
• Decreased total cholesterol
• Reduced blood pressure
• Patient compliance

LIFESTYLE Activity vs. Structured EXERCISE
In the past five years, the Surgeon General, CDC,
NIH, and ACSM have published position statements
on the potential health benefits of lifestyle
activity.
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LIMITATIONS OF DIGITAL PEDOMETERS (DP)

• They do not reflect the intensity or nature of
  steps taken (walking, running, climbing)
• They inaccurately and inconsistently measure
  human movement which does not primarily involve
  walking (I.E., cycling, swimming, yoga)
• They have no inherit power to change behavior
  or increase physical activity

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FUN STEP FACTS

• 1 MILE 2,000 5,000 STEPS
• 10,000 STEPS 4-5 MILES
• NINE HOLES OF GOLF, NO CART
• 8,000 STEPS
• ONE CITY BLOCK 200 STEPS
• 90-MINUTE SOCCER GAME
• 8,000-10,000 STEPS

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FUN STEP FACTS (CONT.)

• Most people walk about 1,200 steps in
• 10 minutes Test Yourself!!
• 0.03294 calories burned 1 Step
• 3500 calories 1 Pound
• 2,000 steps 100 k/cal of EE

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GUIDELINES FOR SETTING DAILY STEP COUNT GOALS

• For the first week, do everything your would
  normally do in your daily routine.
• Take your daily step average for that first week,
  and add 500 steps for a new goal. This is the
  suggested realistic increase for most people.
• At the beginning of each week, decide if you are
  ready to add an additional 500 steps per day.

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Benefits By increasing the number of steps, we
can see such benefits as

• Weight loss
• Improved emotional well-being

• Reducing heart
• disease risk factors
• Lowered blood pressure
• Lowered cholesterol
• Lowered Waist Circumference

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• Intentional Physical Activity or Exercise
  (walking, hiking, tennis, stationary equipment)
• Recreational / Leisure-Time Pursuits (gardening,
  yard work, fishing, golf, carpentry, kid walks,
  shopping)
• Occupational-Based Physical Activity
• Add multiple, short walk breaks to your day
• Stair Use
• Stand and step when using a phone
• Lunch time walks
• Optimize required walks to meetings, etc.

Methods For CREATING Additional DAILY STEP COUNTS
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• 4. Transitional / Daily Life Moments
• When parking, maximize your distance to the front
  door
• Use movement opportunities from you parking place
  to office door
• Move/walk before entering your home or afer work
• Minimize continuous sitting
• When watching TV, get up and move during
  commercials

Methods For CREATING Additional DAILY STEP COUNTS
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How do I wear my pedometer?

• The pedometer should be placed midway between the
  hip and front. Ideally it should attach to the
  belt or trouser top.
• Slide the clip of the pedometer onto your
  waistband or belt directly in line with your
  foot. You must ensure the pedometer is vertical
  and not angled sideways or forwards, as it will
  not accurately record your step count.
• If you are wearing a dress without a waistband
  slide the clip of the pedometer onto the
  waistband of your underwear.

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How NOT to wear your pedometer?

• Do not put your pedometer in your pocket
• Do not attach your pedometer via the security
  strap only.
• Do not wear your pedometer on a slanted pocket.
• Do not attach your pedometer near your belly
  button. Position it closer to your hip.

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How NOT to wear your pedometer?(continued)

• Do not attach your pedometer where your tummy
  will push it out of the vertical position. If
  your tummy protrudes, position the pedometer on
  the side of the hip where it will remain
  horizontal.
• Remember, you must ensure the pedometer is
  vertical and not angled sideways or forwards,
  otherwise it will not accurately record your step
  count.