Transcript National Walking Day

National Walking Day
[insert company logo]
Today, [insert company or
organization name] joins
thousands of other companies,
schools and individuals who
have pledged to live a healthier
lifestyle and become more
physically active.
Why Physical Activity?
The Price of Inactivity:
● As a nation, we’re becoming more
physically inactive, doubling our risk of
heart disease and stroke.
● Heart disease and stroke are America’s
No. 1 and No. 4 killers. Being physically
active and eating an overall healthy diet
reduces a majority of the controllable risk
factors for these diseases.
Benefits of
Physical Activity
● Regular activity can relieve tension, anxiety,
depression and anger.
● Mental acuity and memory can be improved
with physical activity.
● Becoming more active can lower your blood
pressure.
● For each hour of regular exercise you get,
you’ll gain about two hours of life expectancy,
even if you don’t start until middle age!
AHA Physical Activity
Recommendations
Adults
● At least 30 minutes of moderate-intensity aerobic activity at
least 5 days per week for a total of 150;
OR
● At least 25 minutes of vigorous aerobic activity at least 3
days per week for a total of 75; or a combination of the two
AND
● Moderate to high intensity muscle-strengthening activity at
least 2 or more days per week for additional health
benefits.
Children
● At least 60 minutes of moderate to vigorous physical
activity each day.
Get Active by Walking
Walking has the lowest
dropout rate of any physical
activity and is a simple,
affordable step people can
take to positively improve
their heart health.
Benefits of Walking
Research shows that walking for just 30 minutes a day
offers these benefits:
● Reduces the risk of coronary heart disease and stroke
● Lowers blood pressure
● Reduces high cholesterol
● Reduces body fat and helps control body weight
● Boosts mental well being
● Increases bone density, which helps to prevent osteoporosis
● Reduces the risk of diabetes
● Helps you fall asleep faster and sleep more soundly
● Increases muscle strength, increasing the ability to do other
physical activities
Tips for Taking
the First Steps
● Dress for success!
– Wear comfortable, properly fitted footwear and comfortable
clothing appropriate for the weather and activity.
● Make the time!
– Start slowly. Gradually build up to at least 30 minutes of
activity on most or all days of the week (or whatever your
doctor recommends).
– Find a convenient time and place to do activities. Try to
make it a habit, but be flexible. If you miss an exercise
opportunity, work activity into your day another way.
Tips for Taking
the First Steps
● Have reasonable expectations of yourself.
– If you've been inactive for a long time, have a high risk of
coronary heart disease or some other chronic health
problem, see your doctor for a medical evaluation before
beginning a physical activity program.
– Look for chances to be more active during the day. Walk
the mall before shopping or take the stairs instead of the
escalator. Take 10–15 minute breaks for walking or some
other activity in between meetings, while watching TV or
sitting.
– Don't get discouraged if you stop for a while. Get started
again gradually and work up to your old pace.
Staying Motivated
Make it fun!
● Mix it up! Find several activities that you
enjoy, that way being physically active will
never seem boring or routine. Walk one
day, swim the next, then go for a bike ride
on the weekend.
● Use music to keep you entertained.
Staying Motivated
Ask people to join you. You'll be more likely to
stick with it if you have company.
● Form a walking group with friends or
coworkers.
● If you belong to a fitness center, check out the
group classes.
● Make physical activity a
family activity. Take a walk
or ride bikes after dinner
instead of watching TV.
Staying Motivated
Track and celebrate your success!
● Write your activities on a calendar or in a
log. Write down the distance or length of
time of your activity and how you feel after
each session.
● Share your accomplishments with friends
and coworkers. Challenge and support
each other!
● Reward yourself at special milestones.
Our Commitment
[Insert Company Name] knows that a
healthier employee is a happier
employee. We’re committed to
creating a healthy workplace for our
number one resource — our
employees.
[Insert Company Name],
Get Up and Move!
What:
How:
When:
Where:
Resources
Find free healthy living
resources for you
and your family at
heart.org/MyHeartMyLife
Questions?