walk for wellness challenge - niagara region, ontario, canada

WORKPLACE PROGRAM PARTICIPANT’S MANUAL

THE HOW-TO GUIDE FOR ORGANIZING A WORKPLACE WALKING CHALLENGE FOR EMPLOYEES

WALK FOR WELLNESS

CHALLENGE

S E P T E M B E R 2 0 1 1

WALK FOR WELLNESS CHALLENGE - Workplace Program Participant’s Manual

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Adapted from in motion Winnipeg.


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Acknowledgements The Physical Activity Advisors program encourages Niagara residents of all ages, abilities and incomes to make healthier lifestyle and active living choices by providing accurate and consistent education about physical activity and its benefits through the use of a trained and supported volunteer base. Physical Activity Advisors provide accurate and consistent information about physical activities and its benefits to communities through presentations and displays in a variety of settings including workplaces, community centres and community organizations. The Physical Activity Advisor program would like to provide a special thank you to Winnipeg in motion for the ability to reference these materials. For additional information on Winnipeg in motion, please visit www.winnipeginmotion.ca .

Manual Overview We welcome suggestions on how to improve the challenge or its resources. Please send your comments and suggestions to [email protected] . The Participant’s Manual includes challenge information and tools that you will need to participate in the Walk for Wellness Challenge. Also included in the manual are some resources that will help you understand the importance of being physically active and eating healthy and help participants to reach their weekly goals.

http://www.winnipeginmotion.ca/

mailto:[email protected]


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Table of Contents

Acknowledgements ............................................................................................................. 2

Manual Overview ................................................................................................................ 2

Participant Instructions ....................................................................................................... 6

Participant Steps for Success .............................................................................................. 7

Getting Points for Getting In-Step ...................................................................................... 8

Pedometers ....................................................................................................................... 11

Tips that Motivate ............................................................................................................. 12

Be Active at Work ............................................................................................................. 13

APPENDIX A - Ideas That Motivate (Physical Activity Tips) .............................................. 15

APPENDIX B - Ideas that Motivate (Nutrition Tips) .......................................................... 18

APPENDIX C - Suggestions for Increasing Vegetables and Fruits on a Budget ................. 20

APPENDIX D - Physical Activity Readiness Questionnaire* .............................................. 21

APPENDIX F - Non-Step Conversion Tool .......................................................................... 26

APPENDIX G - Converting wheelchair odometer distance to steps ................................. 27

APPENDIX H - Walk for Wellness Tracking Sheet ............................................................. 28

APPENDIX I - PAR-Q & YOU ............................................................................................... 30

APPENDIX J - Web Resources to Support You during the Walk for Wellness Challenge.. 31


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Participant Instructions The Walk for Wellness Challenge is a fun active living and healthy eating challenge designed for a workplace setting. The goal of the Walk for Wellness Challenge is to educate employees on the benefits of physical activity and healthy eating. This Challenge has also been designed to equip you with some tools to become more physically active and eat more vegetables and fruit on a daily basis.


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Participant Steps for Success To take part in the challenge, we would like you to complete the following steps: Stick with it & have FUN!

Track activity/eating & submit your weekly totals

Get “in motion” and make positive lifestyle changes

Complete the pre-challenge survey and goal setting worksheet

Complete the Physical Activity Readiness Questionnaire (PAR-Q)

Recruit your co-workers (1 to 3), register a team with the Challenge Coordinator and obtain a pedometer By participating in this challenge, you are taking an active step toward improving your own health and wellness. Healthy eating and physical activity has been known to reduce the risk for several chronic conditions including diabetes, heart disease, hypertension and some cancers. An active lifestyle has also been shown to help improve mood, sleep patterns and increase productivity. Points Tracking System has been developed to make the coordination of the challenge and the tracking of team points easier. As a Challenge Participant it is important that you keep track of your time spent on physical activity. This includes daily step counts and other activity as found in the Other Activities sheet found in the back of this manual. It is also important to track the servings of fruits and vegetables eaten daily. At the end of each week (or when requested by your Team Captain or Challenge Coordinator), it is up to each individual or team member to submit the tracking sheet so that results can be recorded. It is easy to reach success with the Challenge by following the above steps for success.

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Getting Points for Getting In-Step The Walk for Wellness Challenge involve teams of one to four participants (one team captain and up to three participants). Each day for the duration of the challenge, track physical activity participation using a pedometer/odometer or the conversion chart provided for non-step activities. In addition to logging steps, log the number of servings of vegetables and fruit consumed daily. The Steps and Serving details can be logged on the Personal Activity/Nutrition Tracking Sheet provided. The challenge is designed to include people of all activity levels, whether currently engaging in planned physical activity or not. All interested staff can participate, learn new things and have fun! There are two phases for the participants in this challenge:

1. Baseline – One week

Track your servings of fruit and vegetables and your daily activity using the Conversion Tool for Non-Step Activities and a pedometer or odometer. Log these details into the Personal Activity/Nutrition Tracking Sheet.

At the end of the baseline week, forward weekly total to your Team Captain or Challenge Coordinator.

This will be your baseline activity level.

NO points will be awarded for the first week. Points begin to accumulate at the beginning of the second week.

2. Challenge – Four to Eleven weeks

Continue to track daily activity and number of servings of vegetables and fruit using the Personal Activity/Nutrition Tracking Sheet provided.

At the end of each week, forward weekly totals to Team Captain or Challenge Coordinator.

Captains will forward their teammates’ average weekly activity totals to the Challenge Coordinator or collate them for team points. Team point totals will be tallied based on the sum of the contributions of each team member.

The point system has been developed to reward gradual and continual progress, as well as the successful maintenance of a 10,000 + step per day average throughout the challenge.

The nutrition portion has been set up to reward healthy eating behaviour based on the 2007 edition of Eating Well with Canada’s Food Guide.


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How to Track Points Initially, the point system may seem a bit difficult at first, however it is necessary to “level the playing field” for participants of all fitness levels. The point system has been designed to reward you as the participants for making consistent improvements by 10% or better in your physical activity level or for already being active and remaining above 10,000 steps for the duration of the challenge. The point system is designed to equally reward participants that are less active and those that are more active at the start of the challenge. “Step Points” - Physical Activity Points Basic Step Points: 1 point for each 1000 steps per teammate for their weekly average of steps up to a max of 10 points (10,000 steps). Weekly Bonus Step Points: Less Active Participants For less active participants who have an average below the benchmark of 10,000 steps per day:

5 points for an improvement of 10% or more up to the weekly equivalent of 10,000 steps per day.

Example: Participant “Jane” averages 5,000 steps during the baseline week. During week two, “Jane” averages 8,000 steps. “Jane” would then receive 8 step points and 5 bonus step points for 13 combined points.

Active Participants For active participants who have an average above the benchmark of 10,000 steps per day:

3 points for an improvement of 10% or more beyond the weekly equivalent of 10,000 steps per day.

Example: Participant “Jack” achieves an average of 11,000 steps during the third week of the challenge. Then during the fourth week, “Jack” increases his average step total to 12,100 steps. “Jack” would then receive 10 basic step points for staying above 10,000 steps and would also receive 3 bonus step points for increasing his step total by 10%.


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End of Challenge Step Bonuses:

Bonus points are tallied at the end of the challenge and awards become greater as the length of the challenge increases.

Challenge Length 5-7 weeks 8-10 weeks 11-12 weeks Average Step increase each week by at least 10% for duration of challenge

10 Bonus Points 20 Bonus Points 30 Bonus Points

Average Step totals > 10,000 steps for duration of challenge


“Healthy Eating Points” Basic Healthy Eating Points

5 points will be awarded to each participant who achieves a weekly average of at least 7 fruits and vegetables per day.

End of Challenge Healthy Eating Bonuses:

Bonus points tallied at end of challenge and awards are greater as the length of challenge increases.

Challenge Length 5-7 weeks 8-10 weeks 11-12 weeks Maintaining an average of at least 7 fruit and vegetable servings for the duration of the challenge



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Pedometers The Walk for Wellness Challenge is based on the use of a pedometer. A pedometer is a very useful tool to help monitor progress and is also a powerful motivator to take more daily steps. It is recommended that a safe progression is a weekly increase in daily steps by 10% of your current level. A pedometer is a simple device that is about the size of a pager and is generally worn on the waistband of your clothing or belt. Pedometers work on a pendulum motion and count the number of steps taken while being worn. The basic pedometer, which simply measures the steps taken, is all that is required for this challenge. More advanced pedometers can also measure distance traveled, calories burned, and duration walked. A good quality pedometer usually has a cover flap to protect the reset button. The more features your pedometer has, the more it will likely cost. What features are you looking for in a pedometer? Things to consider before you purchase a pedometer:

Basic step counting (all that is required for this challenge)

Distance travelled in miles/kilometres

Time of walk/run

Steps per minute

Speed

Functionality: are the buttons easy to use? Is the display panel easy to read?

Clip to keep pedometer firmly in place on waistband. How to use a pedometer:

Put your pedometer on as soon as possible each day as every step counts towards your daily total.

Reset your pedometer each morning.

The pedometer can be attached to your belt, skirt or jogging clothes, and should be lined up above your knee.

The pedometer should be parallel to the ground (not tilted).


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Tips that Motivate Walking Tips to Keep You Going

Add variety by changing your route

Take an iPod or mp3 player to listen to music

Dress in layers so that you can adjust for weather conditions

Wear a hat and sunscreen and be sure to keep hydrated

Join a walking club in your community

Walk inside when the weather doesn’t cooperate (too hot, too cold, too wet, too icy)

Suggestions for increasing difficulty Add timed intervals of moderate to vigorous pace Take fewer breaks Increase time of the walking briskly Find a route that varies in terrain

Comfort and Safety tips

If previously inactive, be sure to complete the PAR-Q and You checklist and/or check with your doctor before beginning any exercise

If you become breathless while walking, slow down Listen to your body. Walking should not cause pain, dizziness or nausea Start walking with a proper warm up and cool down Drink small amounts of water before, during and after your walk Walk with a friend for pleasure and safety whenever possible When walking alone, provide details of route and expected time of return

Staying Motivated

The first two to four weeks is the critical point for a new activity. Plan to maintain your walking program at least a month to give yourself a fair chance of it becoming routine

Make specific plans to walk and write them down. Include when, where, with whom, how long, how hard and how often.

Walk during coffee breaks. Park further from the entrance whenever possible Encourage family members to walk with you or walk with a dog Try a daily positive walking affirmation to repeat to yourself such as "Walking

makes me look great and feel great" Keep an exercise log and plot your progress Reward yourself. Each month, particularly for the first 6 months, reward yourself

for sticking with your walking program goals


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Be Active at Work Congratulations again for agreeing to participate in this challenge. You may already know that being physically active regularly will help you sleep better, give you more energy, enhance your self esteem and improve your overall quality of life. Research supports that regular physical activity reduces the risk of numerous chronic conditions such as heart disease, high blood pressure, osteoporosis, Type 2 diabetes and several cancers. Other benefits of physical activity participation include:

Increased energy and decreased fatigue

Weight management

Improved health and fitness

Improved sleep patterns

Improved self-image

Continued independent living

Improved productivity and mood

Reduced stress

Reduced risk of back injuries

Improved job satisfaction and team spirit Active living refers to valuing and including physical activity into your daily routine. It includes a wide variety of activities, from walking for leisure or transportation to gardening as well as participating in recreational sport. Embrace and participate in any type of physical activity that you enjoy - That is active living! Canada’s Physical Activity Guidelines recommends that adults (aged 18-64 years) accumulate at least 150 minutes of moderate-to-vigorous-intensity aerobic physical activity per week to achieve health benefits. Moderate intensity activities make you breathe harder and heart beat faster. You can probably have a conversation but would not be able to sing. Vigorous intensity activities make you breathe fast and hard and your heart beats much faster. As a general rule, it will be difficult to carry on a conversation. Being Physically Active At Work… Every Little Bit Counts Taking “active breaks” during work hours is easy to do, and it’s good for you.


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Suggestions for Increasing Daily Steps to the Workday Getting to and from work

Use a mode of active transportation to get to and from work

Park at the far end of the parking lot.

If taking the bus, get off a stop or two early and walk the rest of the way. At the Office:

Stand up while you are talking on the telephone. Use of a headset or cordless phone offers the ability to move freely about the office.

Take the stairs at work.

Use a printer that is further from your office or even one floor up.

Get up and talk to people instead of calling or sending an email. Active Breaks and Lunch Hours:

Invite co-workers to walk around the block with you during your coffee break.

Suggest a break during work meetings and encourage your colleagues to stretch, walk the halls, or climb the stairs with you.

Organize group activities or classes during lunch hours Organize a walking club:

Have different routes and distances mapped out around your neighbourhood for employees to access – variety can help keep people motivated.


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APPENDIX A - Ideas That Motivate (Physical Activity Tips) Walking Road Trip- Based on the average stride length being .8 metres - 10,000 steps will equal 8 kilometres (5 miles). One kilometre equals 1250 steps. Using this formula, you can determine where you have traveled. Below are just some of the destinations you and/or your team may reach during the challenge. From St. Catharines to the following town or destination…

Town or destination Distance in Kilometres

Equivalent # in steps

Niagara Falls 12 15,000

Welland 13 16,250

Toronto 56 70,000

Hamilton 50 62,500

Burlington 48 60,000

Mississauga 64 80,000

Calgary, AB 2,754 3,442,500

Vancouver, BC 3,401 4,251,250

Saint John, NB 1.079 1,348,750

Yellowknife, NWT 3,134 3,917,500

Miami, Florida 1,930 2,412,500

Acapulco, Mexico 3,513 4,391,250

Los Angeles, California 3,517 4,396,250

Honolulu, Hawaii 7,514 9,392,500

Plan a celebration after achieving a certain distance or location – you may select a tropical destination in the winter and have a tropical themed celebration. (i.e., Hawaiian luau when you reach Hawaii). For estimating distances to various destinations by air, visit: www.timeanddate.com/worldclock/distance.html

http://www.timeanddate.com/worldclock/distance.html


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APPENDIX A - Seasonal Ideas for the Walk for Wellness Challenge Autumn Ideas: Fall brings many unique opportunities to be active. The beauty of the changing leaves and lingering sunshine of still-long days set the stage for afternoon hikes and evening walks. Comfortable temperatures tempt us to head outside and enjoy fall festivals and an array of fundraising walks and runs. Spend time with family and friends outdoors and enjoy the many social benefits of physical activity.

Take in the fall festivals, craft shows and themed events that many communities offer.

Support a worthwhile cause; participate in an active fundraising event for charity while improving health.

Enjoy a scenic bike ride, walk or hike in or around your community or along the Niagara River Parkway.

Visit a pick-your-own farm for apples and seasonal vegetables. Visit local farms to pick your own pumpkins, tackle a corn maze or build a

scarecrow. Rake the leaves instead of using a lawnmower or leaf blower.

Winter Ideas: Winter provides a wonderful opportunity to get active and discover the great outdoors…or the great indoors if the cold isn’t your cup of hot apple cider! These suggestions can extend beyond the Challenge and can be shared with your family and friends. Taking it Outside Say hello to snow!

Create a 3-D portrait. Build a snowperson look-alike for each participant or get family members involved. Make a family of snow angels.

Build snow castles, mazes, or snow sculptures. Consider shoveling instead of using the snow blower Go tobogganing or skating outdoors. Remember the helmets! Plan a team game of snow pitch (slow pitch in the snow) or neighbourhood game

of Capture the Snowball. Use food colouring in a spray bottle to create a hopscotch game on the snow.


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Enjoy the winter wonderland along the Niagara River Parkway or one of the many trails that Niagara has to offer.

Indoor fun Winters may be short on snow, but tall on cold temperatures! Don’t forget to be active on these cold days, instead try some of these practical ideas:

Organize a workplace fitness circuit session that includes jumping jacks in the outside of the lunch room, wall push-ups in or other stations based on the suggestions of the participants.

Help with housework and tidy up or vacuum with vigor. Play active games during break with a quick game of Twister or Simon Says. Try a new activity or an older favourite! Try indoor skating, bowling or an indoor

playground. Take in a museum or walk through the mall or an indoor attraction.

Jumping Into Spring: Spring is a great time to add activity into your daily routine at work and at home. The days are getting longer and warmer, and it feels great to be outside. There are many activities that can assist you to increase your step count and beautify living spaces at the same time. Consider grabbing family and friends to:

Give the yard an overhaul. Instead of using a lawnmower to pick up old leaves and dead grass, participants can use a rake instead.

Plant a garden or consider helping out in a community garden.

Trim the trees or shrubs. Plant flowers. Overturn the soil.

Organize a neighbourhood clean-up day within the workplace. Consider having staff members donate lunch hour to clean up a local park or green space.

Walk outdoors during coffee breaks, lunch breaks or whenever possible.


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APPENDIX B - Ideas that Motivate (Nutrition Tips) Tips on Vegetable and Fruits to the Daily Menu Vegetables and fruit are loaded with vitamins, minerals, fiber and disease fighting phytochemicals. Research has shown that getting the recommended servings of vegetables and fruit each day can help reduce your risk of heart disease, stroke, type 2 diabetes and some types of cancer. Eating Well with Canada’s Food Guide recommends the following number of servings of fruit and vegetables: Males (age 19 – 50) 8-10 servings/day Females (age 19 – 50) 7-8 servings/day Males and Females (50 +) 7 servings/day What is a Serving?

1 Serving of Vegetables or Fruit is…

This looks like…

1 medium sized vegetable or fruit A banana, apple or carrot

1 cup (250 ml) green salad A small side salad about the size of your fist

½ cup (125 ml) unsweetened juice A small glass of orange juice or ½ juice box

½ cup (125 ml) raw, cooked, frozen or canned vegetable or fruit

A scoop of peas or a small bowl of sliced peaches or grapes

¼ cup (60 ml) dried fruit A small box of raisins


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Adding Vegetables and Fruits to your Day Remind Challenge participants that adding vegetables and fruits can be easy with a little planning during the grocery store visit.

Sprinkle berries or sliced bananas over favourite breakfast cereal.

Grab a piece of fruit, a wedge of low-fat cheese and a handful of wholegrain crackers for a fast and nutritious breakfast.

Fill your desk drawer with healthy grab & go snacks such as fruit cups (packed in juice not syrup), fruit leathers, dried fruit and unsweetened applesauce cups.

Wash and pre-bag baby carrots, celery sticks and peppers to add to lunch bag.

At the sub, pita or sandwich shop, pile sandwich high with the variety of vegetables available.

Eat at least one vegetable or fruit with every meal and at snack times.

Become famous for the wonderful vegetable and dip trays you bring to work parties.

Buy fresh fruits and veggies in season when they may be less expensive and at their peak flavor.

Shred carrots or zucchini into casseroles, quick breads, and muffins or cakes. Use applesauce instead of oil when baking.

For dessert, have baked apples, pears, or try frozen juice bars (100% juice), sorbet, sherbet, or frozen yogurt topping with fruit.

Vegetables and fruit are loaded with vitamins, minerals, fiber and disease fighting phytochemicals. Research has shown that getting the recommended servings of vegetables and fruit each day can help reduce your risk of heart disease, stroke, type 2 diabetes and some types of cancer. Eating Well with Canada’s Food Guide recommends the following number of servings of fruit and vegetables: Males (age 19 – 50) 8-10 servings/day Females (age 19 – 50) 7-8 servings/day Males and Females (50 +) 7 servings/day What is a Serving?

1 Serving of Vegetables or Fruit is… This looks like…

1 medium sized vegetable or fruit A banana, apple or carrot

1 cup (250 ml) green salad A small side salad about the size of your fist

½ cup (125 ml) unsweetened juice A small glass of orange juice or ½ juice box

½ cup (125 ml) raw, cooked, frozen or canned vegetable or fruit

A scoop of peas or a small bowl of sliced peaches or grapes

¼ cup (60 ml) dried fruit A small box of raisins


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APPENDIX C - Suggestions for Increasing Vegetables and Fruits on a Budget Eating healthy does not need to break the bank. Try these suggestions on how to increase fruit and vegetable intake on a budget:

Cook enough for several meals and freeze leftovers. Place enough food for 1-2 meals in each container.

Create a meal plan for the week that uses similar fruits and vegetables, prepared in different ways. Make the most out of the produce that you buy.

Buy fruits and vegetables in season at farmers’ markets or at your local grocery store.

Grow your own vegetables. Invest a little in seeds, and get a lot of vegetables in return. Try indoor pots or greenhouse growing for the cooler months.

Mix it yourself as 100% juice from frozen concentrate is often less expensive per serving than pre-bottled juice.

Minimize waste, by buying only the amounts your family will eat.

Enjoy the comforts of home more often. Eating at restaurants can increase the amount you spend on food.

Be creative! To get the most out of your purchase, enjoy your fruits and vegetables in different ways. For example, you can use fruits for dessert. Try baking apples or poaching pears with some cinnamon.

Homemade soup is a healthy and tasty way to use vegetables. Make a big batch and freeze leftovers in small lunch-size containers.

Look for sales and deals on fruits & vegetables at the grocery store or through coupons.

Cut your fruits and vegetables at home. Pre-cut produce can cost much more than whole fruits and vegetables.

Canned fruits and vegetables will last longer and can be a healthy addition to a variety of meals. Choose canned vegetables that have no added salt and fruit that is canned in 100% fruit juice.

Frozen fruit and vegetables store well in the freezer until you’re ready to add them to a meal.

Pick your own at local farms. Late summer and early fall is a great time to pick your own fruits and vegetables. This can be a fun and less expensive way to buy in bulk and freeze, can, or dry for later.

Store-brands can be a great budget choice for many forms of fruits and vegetables.

Buy frozen fruits and vegetables in large bags to stretch your budget (e.g., green beans and blueberries). Avoid those with added sugar, salt, or sauce.


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APPENDIX D - Physical Activity Readiness Questionnaire*

For each of the following questions, please circle Yes or No. Be sure to follow the instructions carefully. Physical activity or exercise includes activities such as walking briskly, jogging, bicycling, swimming, or any other activity in which the exertion is at least as intense as these activities.

No Yes 1. I am currently physically active. 0 1 2. I intend to become more physically active in the next six months. 0 1 For activity to be regular, it must add up to a total of 150 minutes or more per week and should be moderate or vigorous intensity. The 150 minutes can be accumulated throughout the week in bouts of 10 minutes or more.

No Yes 1. I currently engage in regular physical activity. 0 1 2. I have been regularly physically active for the past six months. 0 1 __________ SCORING If question 1 = 0 and question 2 = 0, then you are at stage 1 (Pre-contemplation). If question 1 = 0 and question 2 = 1, then you are at stage 2 (Contemplation). If question 1 = 1 and question 3 = 0, then you are at stage 3 (Preparation). If question 1 = 1, question 3 = 1, and question 4 = 0, then you are at stage 4 (Decision/action). If question 1 = 1, question 3 = 1, and question 4 = 1, then you are at stage 5 (Maintenance).

* Source: Adapted from B. H. Marcus and L. H. Forsyth, 2003, Motivating People to Be Physically Active, (Champaign, IL: Human Kinetics).


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What Stage are you in? Stage 1: Not thinking About Change (Precontemplation) Stage 2: Thinking About Change (Contemplation) Stage 3: Doing Some Physical Activity (Preparation) Stage 4: Doing Enough Physical Activity (Action) Stage 5: Making Physical Activity a Habit (Maintenance) Stage 1: Not Thinking about Change

1. Talk with your health care provider about how you might personally benefit from exercise.

2. Think about the additional benefits from physical activity including better weight control, increased energy, decreased depression and/or anxiety.

3. Think about the barriers preventing you from becoming more active (i.e., no time, no one to be active with, no place to be active)

4. Think of ways that your inactivity is affecting people important to you. Discuss this with these individuals.

5. Think about what physical activities you would be most likely to do and where you might do them.

6. Think of a small gift you can buy for yourself as a reward for following these strategies.

7. Be aware of the importance of using these strategies as beginning steps for becoming physically active.

8. After using these strategies for a couple of weeks, think again about your stage of change.


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Stage 2: Thinking About Change

1. Do some research and identify opportunities for physical activity participation. 2. Write down some of the barriers that prevent you from being physically active

(i.e., no time, no one to be active with, no place to be active). Identify some solutions to a few of these barriers.

3. Ask some people you know to help you with solutions for overcoming barriers to physical activity.

4. Commit yourself to a brief period of physical activity, such as a ten-minute walk, at least once over the next week.

5. For one week keep track of how much time you spend participating in physical activity and how much time you spend sitting or being inactive in other ways (i.e., watching TV, driving, sleeping).

6. Think of a small gift you can buy for yourself as a reward for following these strategies.

7. After using these strategies for a few weeks, think again about your stage of change.

Stage 3: Doing Some Physical Activity

1. For one week keep track of how much time you spend participating in physical activity and how much time you spend sitting or being inactive in other ways (i.e., watching TV, driving, sleeping).

2. Look at your record of activity and plan to replace 15 minutes of inactive time during the week with a physical activity.

3. Think of ways to remind yourself to be more active during the week, such as scheduling physical activity appointments, post-it notes with reminders to do activities around the home, office and/or car.

4. Commit yourself to increasing your daily activity at least 5 minutes each day for the next week.

5. Allow yourself to do something inactive (watch TV, read) as a reward for being physically active.

6. Discuss with someone important in your life how he/she can reward you for following these strategies.



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Stage 4: Doing Enough Physical Activity

1. Write down ways to be physically active each day. 2. Commit yourself to doing at least 30 minutes of activity each day or 150 minutes

of physical activity per week. 3. Try a new activity that you think might be enjoyable. 4. Set up a plan for rewarding yourself for physical activity on a regular basis. 5. Think of ways to remind yourself to be more active during the week (i.e., put

reminders in your calendar, put post-it notes with reminders to exercise around your home, office, and/or car).

6. Make a physical activity goal for the next three months. The goal should be specific and realistic. .

7. Think about some of the benefits you have already received from being physically active and those benefits you will reach if you remain physically active.


Stage 5: Making Physical Activity a Habit

1. Meet with your physician to discuss long-term health goals for physical activity, such as decreased blood-pressure and/or cholesterol.

2. Think about the additional benefits offered from living a physically active lifestyle including better weight control, increased energy, improved stress management, better sleep.

3. Write down the strategies that have helped you so far and think about ways to make these strategies part of your daily routine.

4. Continue to set both short and long-term goals for physical activity. 5. Plan for how to stay physically active on vacations or holidays. 6. Think about how to restart your physical activity if you’ve missed a few days. 7. Talk with people important to you about how they can help you to stay

motivated. 8. If you are having trouble staying motivated, go back to some of the earlier

strategies, such as thinking about the benefits of physical activity. 9. Find ways to make physical activity fun!

This handout adapted from Motivating People to be Physically Active, Marcus & Forsyth, 2003


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APPENDIX - E Challenge Goal Setting Worksheet

Before starting the challenge, identify at least 2 personal reasons for wanting to become more physically active. Examples may include being a healthy role model for your family, achieving a healthier body weight, making new friends or relieving stress. S.M.A.R.T. Goal Setting – Get to where you want to be Setting goals is an effective way to change your current behaviours and habits. In order to be effective, goals should be SMART.. S – specific M – measurable A – attainable R – realistic T – time oriented Here are some examples showing how to use the SMART approach: To reach a healthy weight Specific: Lose 10 pounds. Measurable: Weigh myself once a week. Attainable: Change the amount and type of foods I eat so that foods include more fruits and vegetables. Complete a minimum of 30 minutes of physical activity each day or 150 minutes per week. Realistic: Lose 1-2lbs each week. Time oriented: Lose 10 pounds over the course of the challenge in the next 8-10 weeks. Become more active Specific: Walk 30 minutes, 7 days a week. Measurable: Time myself when I go walking and keep a daily log. Attainable: Call a friend to walk with me. Realistic: Walk each day beginning with 10-15 minutes and include walking on breaks while at work. I will do my walks first thing in the morning so that my day does not get too busy. Time oriented: Reach 30 minutes of walking at one time by week four of the Walk for Wellness Challenge and then walk every day after week 8.


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APPENDIX F - Non-Step Conversion Tool The pedometer is a great motivational tool for tracking activities that involve stepping (e.g. walking, stair-climbing, jogging, etc.) or all the extra steps you take throughout the day. There may be times that a pedometer cannot measure the activity accurately (e.g. rowing, yoga, stretching, etc.). In these situations, keep track of the duration (in minutes) of the activity. Using the chart below for your activity (or one similar to it), multiply the number of minutes of activity by the number of steps per minute (e.g., 30 minutes of ping pong equals 3,480 steps).

Steps Activity Steps Activity 145 Aerobics (low impact) 101 Pilates

246 Aerobics (step) 116 Ping pong

131 Badminton 203 Racquet Sports

174 Basketball 125 Raking leaves

116 Bicycling, leisurely 203 Rollerblading

203 Bicycling, moderate 101 Rowing, light

87 Bowling 203 Rowing, moderate

87 Canoeing, light 463 Running, 10 mph (6 min/mile)

232 Circuit Training 391 Running, 8 mph (7.5 min mile)

232 Cross-country skiing 290 Running, 6 mph (10 min mile)

125 Curling (sweeping) 232 Running, 5 mph (12 min/mile)

131 Dancing 203 Scuba diving

174 Downhill skiing 174 Snow shovelling

203 Elliptical trainer 182 Snowboarding

145 Firewood, carrying/stacking 203 Soccer

260 Football 145 Softball

116 Gardening (light) 348 Squash

174 Gardening (heavy) 180 Stair climbing (light)

131 Golfing, without a cart 260 Stair climbing (moderate)

101 Golfing, with a cart 72 Stretching

67 Grocery Shopping 203 Swimming

348 Handball 116 Tai Chi

172 Hiking, general 232 Tennis

116 Horseback riding 101 Trampoline

260 Hockey 87 Volleyball

101 Housework, general 87 Wash the car

203 Ice skating 116 Water aerobics

290 Jumping rope 174 Water skiing

290 Martial Arts 87 Weight lifting, moderate

160 Mowing the lawn 174 Weight lifting, vigorous

260 Orienteering 145 Yard Work

131 Painting walls 72 Yoga


Page 27

APPENDIX G - Converting wheelchair odometer distance to steps Use the following chart to convert your wheelchair odometer reading into steps. The chart is based on the premise that the average distance covered by walking 10,000 steps with an average stride length of .8 meters is 8 kilometres (5 miles).

Distance (reported in metres)

Equivalent # of Steps

100 m 125

200 m 250

300 m 375

400 m 500

500 m 625

600 m 750

700 m 875

800 m 1000

900 m 1125

1000 metres (1 kilometre) 1250

1100 m 1375

1200 m 1500

1300 m 1625

1400 m 1750

1500 m 1875

1600 m 2000

1700 m 2125

1800 m 2250

1900 m 2375

2000 m (2 kilometres) 2500

2100 m 2625

2200 m 2750

2300 m 2875

2400 m 3000

2500 m 3125

2600 m 3250

2700 m 3375

2800 m 3500

2900 m 3625





Page 28

APPENDIX H - Walk for Wellness Tracking Sheet A great goal is to try and increase the distance walked or your time spent walking by 10% each week (i.e. 1 minute for every 10 minutes walked).

Remember to reset your pedometer each day. Be sure to put it on as soon as possible each morning. Use the Non-Step Conversion Tool for non-step activities and/or for when you are not wearing a pedometer.

Each week, forward your weekly totals to your Team Captain. Try to increase your total steps and fruit and vegetables by 10% each week.

Week Mon Tue Wed Thu Fri Sat Sun Weekly

Total Weekly Average

Week 1 Baseline

Pedometer Reading

Step Equivalents

Servings of Fruits & Veg

Week 2 Pedometer Reading

Step Equivalents



Step Equivalents



Step Equivalents



Step Equivalents



Step Equivalents


Page 29

Week Mon Tue Wed Thu Fri Sat Sun Weekly

Total Weekly Average



Step Equivalents



Step Equivalents



Step Equivalents



Step Equivalents



Step Equivalents



Step Equivalents



Step Equivalents



Page 30

APPENDIX I - PAR-Q & YOU


Page 31

APPENDIX J - Web Resources to Support You during the Walk for Wellness Challenge

The following are excellent web based resources that can help you safely get active eat better for good health and earn more challenge points. Niagara Region Public Health search physical activity www.niagararegion.ca Physical Activity Readiness Questionnaire (PAR-Q) (included in participants manual): http://www.csep.ca/english/view.asp?x=698 Eating Well with Canada’s Food Guide http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/myguide-monguide/index_e.html Canada’s Physical Activity Guide www.csep.ca Dietitians of Canada: Eat Well Live Well www.dietitians.ca Assess Your Health: EATracker http://www.dietitians.ca/Your-Health.aspx EatRight Ontario http://www.eatrightontario.ca

http://www.niagararegion.ca/

http://www.csep.ca/english/view.asp?x=698

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/myguide-monguide/index_e.html

http://www.csep.ca/

http://www.dietitians.ca/

http://www.dietitians.ca/Your-Health.aspx

http://www.eatrightontario.ca/

walk for wellness challenge - niagara region, ontario, canada

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