Why is Walking Important in the Beyond Sabor Program?

1
Why is Walking Important in the Beyond Sabor
Program?
2
Beyond Sabor What Do We Mean When We Say These
Words

• As we begin our twelve week program, keep in mind
  that walking is essential to the outcomes that we
  seek.
• The goals of the Beyond Sabor program are to make
  sure that those of normal weight, do not increase
  their weight throughout the 40 weeks that you
  will be involved with the program and WELL
  BEYOND THAT.
• For those who need to reduce weight, our goal is
  to help you lose weight. We want you to
  understand that in twelve weeks, those of you who
  are at least five pounds overweight may not lose
  what you need to lose. However, we call our
  program Beyond Sabor because our aim is for you
  to continue the healthy practices that you begin
  today well beyond the length of our program and
  throughout your life.

3
The Two Meanings of Beyond

• Beyond, as in Beyond Sabor, has two meanings in
  this program
• You do not need to sacrifice flavor when eating
  healthy so you can have a very tasty meal which
  is also healthy (beyond flavor).
• And Beyond referring to the healthy practices
  that you will learn here that we hope you will
  maintain throughout the rest of your life that
  is, well beyond the end of the program.

4
Beyond Sabor What Does Beyond Mean Here?

• If you continue to practice healthy eating and
  walking regularly, you will continue to lose
  weight.
• For those of you who need to watch your
  laboratory results, whether it is your blood
  sugar or cholesterol, you should continue to
  improve on a monthly basis.
• Weight loss, lowering or stabilizing your glucose
  readings and healthy levels of cholesterol may
  improve slowly but if you continue to eat
  healthy and walk regularly, you will be moving
  closer to either maintaining your good health or
  improving your health.
• Beyond Sabor also refers to our healthy and
  flavorful cooking practices. As you will learn
  throughout the 12 weeks, our aim is to maintain
  our traditional flavors while preparing our foods
  in a healthy manner.

5
First Objective To Achieve Walking

• Walking is essential to this program. You do not
  need to buy special clothing in order to achieve
  the benefits of this great exercise.
• You will need a good pair of walking shoes, but
  you can use these shoes for other activities as
  well.
• We will provide very reasonably priced walking
  shoes for you which you should be able to
  purchase even without our help later on.
• We will also give out today water bottles. We
  will bring a purified 5- gallon water container
  to each of the sessions and we encourage you to
  bring your water bottles every week and fill them
  up here before you begin to walk.
• We will also give out bright yellow t-shirts with
  the Sabor logo in black as shown up front. The
  point is that these shirts will increase your
  visibility in traffic and as part of our group.
• We are going to give you some walking tips and
  then before we go out to walk, we will hand out
  goal cards.

6
ALWAYS REMEMBER
The Bright Yellow Shirt to increase your
visibility
Your water bottle
7
Our Goal

• Today we are going to get our walking groups
  started and you will walk only 25 minutes.
  However, our goal is to walk 45 to 50 minutes
  every session. Only today we are cutting our
  goal in half.
• We have our Doctor in Kinesiology who will teach
  you some important stretching exercises that you
  should practice before and after your walking
  session. Always make sure that you stretch before
  and after your 45 minute walk.
• We will walk for 45 - 50 minutes each week.
  However, this is not enough. We are going to
  help you identify a neighbor or friend here who
  may be able to walk with you during the week. Our
  aim is to identify more than one, and if
  successful, we will have established your walking
  group.
• In order to achieve our aims, you need to walk a
  total of 150 minutes as recommended by the CDC.
  Since you will walk here for 50 minutes, you will
  need to walk twice more during the week for at
  least 50 minutes each time.

8
Getting Here Early

• If you get here earlier than the scheduled
  beginning time, you should be able to walk for at
  least 50 minutes since our program lasts two
  hours.
• So get here early, find a partner and begin to
  walk. There are six of us here who will walk
  with you in groups throughout the twelve weeks.
  So there is no excuse for you not to begin your
  walk as soon as you get here.
• Today, we are also going to hand out goal cards
  for you to fill out. We are handing out your
  laboratory results from last week and we have
  included your weight.
• Establish reasonable goals and try to achieve
  them as the program moves along. While we will
  not weigh you every week, we will bring our
  calibrated scale to each session. We encourage
  you to weigh yourself and record your weight on
  these cards.
• We are going to give you some walking tips before
  we begin todays 25 minute walk. At the end of
  the walk we will hand out your cards. We are
  doing this in case that some of you may have a
  one to one questions that you would like to ask
  us with respect to your cards and/ or your lab
  results while we understand that others may need
  to leave quickly.
• Your lab results are strictly confidential and
  the laboratory has put each of your results in a
  sealed envelope addressed to you.

9
Goals Card
10
Set your goal to walk for 150 minutes per week to
achieve maximum results.

• For example, walk 10 minutes per day and
  gradually increase your physical activity until
  you achieve 30 minutes per day, if you decide to
  walk at least five days a week.
• Remember that our goal is 150 minutes a week.
• Three sets of 10 minutes give you the same
  results than a whole 30 minutes.

11
Drink Abundant Liquids

• Preferably water, before, during and after your
  physical activities.
• It is important to keep yourself hydrated.

12
Walk Facing The Traffic

• In the absence of sidewalks, choose the left side
  of the road.
• Walking on the left side will give you better
  visibility of the approaching vehicles and,
• You would be able to act against any unexpected
  situation related to the traffic.

13
Protect Yourself From Negligent Drivers

• Never expect drivers to yield to the pedestrian
  the right of way.
• Be careful about possible vehicles entrances.
• The majority of drivers are more aware of other
  vehicles traffic than pedestrian walking.

14
Be Aware of Your Surroundings

• Dont get distracted with your mobile phone while
  walking!
• It is as dangerous to be engaged in telephonic
  conversation while walking as while driving you
  get distracted and forget about your
  surroundings.
• Also, be aware of strangers if you are
  distracted, you could become an easy target to
  those with the wrong intentions.

15
What To Take While Walking?

• It could be helpful to take a cane or stick in
  case you would have to protect yourself from any
  loose dogs.
• You may take your own dog for company and
  protection.
• Always carry on an identification in case of an
  accident.

16
What You Shouldnt Take

• Do not wear jewelry or any fancy clothing that
  may attract unwanted attention, especially of
  those with questionable intentions.
• Do not use headphones, they could affect your
  hearing of the approaching traffic or of a person
  walking behind you.
• Be always aware at what is happening around you.
• Use the right shoes for walking.

17
Find A Partner

• It will give you motivation to walk.
• Together, you will be able to establish goals.
• It will represent protection while walking.

18
At Home

• Walk while cooing your baby.
• Walk around the field while your children
  practice sports.
• Practice stationary running while watching
  television.

19
At Work

• Arrive to work 10 minutes earlier and park your
  vehicle far away from the building entrance, so
  that you walk from farther away.
• Use stairs instead of elevators.

20
Keep Out of The Sun

• Protect yourself form dangerous solar exposure.
• During the summer avoid walking between 1000 am
  and 430 pm.
• During the summer months, walk preferably
  indoors at the mall, in the school gym, inside a
  community recreational facility, a church gym,
  etc.

21
The Walking ClubWalking is one of the best
physical activities
22
Informal Chat

• Remember that walking is fun.
• Your homework for next week is to find a friend
  that enjoys walking.
• Try to establish a weekly routine to walk with
  your friend or group.
• Remember to walk al least 3 times a week for a
  minimum of 30 minutes.
• Your homework is to try to keep active for a 150
  minutes a week!
• Engage in another form of exercise for at least
  15 to 20 minutes like
• Stationary running while watching TV
• park your car away from the building entrance,
  so that you may exercise a bit more
• use stairs instead of elevators
• Next week we will talk about your exercise
  experience for this week.
• Encouraging conversations and engaging
  participants at the end of each presentation.
• For moderator use only.