Walking Toolkit
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Table of Contents
Introduction ......................................................................................................................................3
How to use this toolkit ......................................................................................................................4
Walking 101
Walking and eight dimensions of wellness......................................................................................5
Walking measurements ...................................................................................................................6
SMART goal .....................................................................................................................................7
Walking basics .................................................................................................................................8
Stay motivated .................................................................................................................................9
Walking group guide
Logic model for health priority example.........................................................................................10
Logic model for health priority template ........................................................................................11
Start a walking group or neighborhood walk .................................................................................12
Work plan .......................................................................................................................................13
Walking tracker ..............................................................................................................................14
Grant opportunities ........................................................................................................................15
Resources ......................................................................................................................................16
References .....................................................................................................................................17
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Introduction
This walking group toolkit has been arranged by Cenpatico Integrated Care’s Choose Health®
program in order to support our communities with their health and wellness goals. Physical activity
decreases the risk of chronic diseases, reduces the risks of premature mortality, and promotes
improved mood and overall positive health benefits (CDC, 2015). Walking groups can be a valuable
option to meet the community members’ needs for access to physical activity and social engagement.
Walking is free and is correlated with reducing the rates of heart disease, hypertension, cancer,
diabetes, obesity, depression and anxiety (CDC, 1999). An environment that encourages and eases
accessibility to healthful living is essential to establish a culture that naturally makes the right choices
for optimal health and wellness (Designing Healthy Communities, 2012).
This toolkit is not meant to be comprehensive but rather is designed to guide coalitions through the
program planning process. The information provided supports Choose Health’s® core values of
SAMSA’s Eight Dimensions of Wellness and increasing the prominence of Blue Zones in our
communities.
Eight Dimensions of Wellness
SAMSA’s “Eight Dimensions of Wellness” is a cornerstone of Choose Health®, encouraging a
balanced and healthy lifestyle. The eight dimensions are: emotional, environmental, intellectual,
physical, occupational, spiritual, financial, and social.
Choose Health® also strives to increase the prominence of Blue Zones and help residents improve
their overall quality of life. Blue Zones, places throughout the world where residents live longer and
better, are examples of communities that support and encourage healthful living. The people from
these diverse geographic regions all move more naturally, they have an identified sense of purpose,
they manage stress, they stop eating when they are 80% full, they consume mostly plant based food,
they drink wine moderately, they have a sense of belonging through faith based practices, they put
their loved one’s first, and they have social interactions with those who support healthy behaviors
(bluezones.com, n.d.).
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How to utilize this toolkit
This toolkit begins by introducing examples of how walking can be used to pursue all 8 dimensions of
wellness. There are some measurement tools as well, to help walkers keep track of their progress.
The toolkit then includes a SMART goal outline, to help start anyone’s plan to walk their way to
wellness. The subsequent information provides some basic walking considerations. The toolkit
offers tips for keeping walking members motivated!
A logic model example and template are included for your coalition’s goal setting and strategic
development. The toolkit moves on to a simple 8 steps work plan to start a walking group or
neighborhood walk which supports local business.
How you use this toolkit will depend on you or your coalition. You may decide to form a walking
group amongst your friends, neighborhood or work colleagues; you can use the information you find
useful and disregard what you don’t need. If you are creating a program with your coalition to
develop multiple walking groups throughout your community or starting a neighborhood walking
program, you may find it helpful to use the logic model template, budget template, and work plan
incorporated in this toolkit (budget template found in separate attachment).
The next part of this toolkit is an activity tracker for your walkers! While you may consider investing in
activity journals, the template is a nice alternative for a limited budget.
Should you decide to develop a program for your community, grant opportunities are listed. The
toolkit ends with additional resources that you or your coalition may find helpful.
Created by
Dennae Huerta, Health and Wellness Research Specialist and Iris Betancourt, Choose Health
Manager.
For more information please contact Choose Health® at [email protected]
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Walking and Eight Dimensions of Wellness
Environment
Hike and enjoy
your
surroundings
Social
Join a walking
group or your
neighborhood
walk
Emotional
Go for a walk
to decompress
Financial
Save money
by walking
your children to
school
Intellectual
Walk at
musuems or
cultural events
Spiritual
Go on a nature
walk
Physical
Walk to get
exercise
Occupation
Walk on a
break to boost
your energy
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Walking Measurements
In accordance with the Physical Activity Guidelines for Americans, adults should strive to get 150 minutes of
moderate-intensity aerobic physical activity weekly; or 75 minutes of vigorous-intensity physical activity or an
equivalent combination. Children and adolescents should strive for at least 60 minutes of daily activity (Why
Walk? Why Not!, 2015, para. 1).
Steps to Miles
Physical Activity and Calories
This chart converts the number
of steps to minutes and miles
(somerville.gov, n.d.).
The chart below shows the
approximate calories spent (miles
per hour/level of intensity) by a
100-, 150- and 200- pound person
doing a particular activity
(Moderate to Vigorous, 2014, p.1)..
Steps
1000
2000
3000
4000
5000
6000
=
=
=
=
=
=
Minutes
10
20
30
40
50
60
=
=
=
=
=
=
Miles
1/2
1
1½
2
2½
3
Level of Intensity
The level of intensity related to physical activity is “the level of
effort required by a person to do an activity” (Measuring
Physical Activity, 2015, para. 2). Your activity intensity is
reflective of how your activity affects your heart rate and
breathing. An easy way to measure your intensity is with the
talk test: Moderate intensity- if you can talk, but not sing during
your activity. Vigorous intensity- it is difficult to say more than a
few words without pausing to breath (Measuring Physical
Activity, 2015). The chart below provides examples of activities
and the associated intensity (Moderate to Vigorous, 2014, para.
11).
Examples of moderate
Examples of vigorous
intensity
intensity
Walking briskly (3mph or
Race walking, jogging,
faster)
running
Water aerobics
Swimming laps
Bicycling slower than 10
Tennis (singles)
mph
Tennis (doubles)
Aerobic dancing
Ballroom dancing
Bicycling 10 mph or faster
General gardening
Heavy gardening
Hiking uphill or with heavy
backpack
Activity
100
lb
150 200
lb lb
Bicycling, 6 mph
160
240
312
Bicycling, 12 mph
270
410
534
Jogging, 7 mph
610
920
1,230
Jumping rope
500
750
1,000
Running 5.5 mph
440
660
962
Running, 10 mph
850
1,280 1,664
Swimming, 25
yds/min
185
275
358
Swimming, 50
yds/min
325
500
650
Tennis, singles
265
400
535
Walking, 2 mph
160
240
312
Walking, 3 mph
210
320
416
Walking, 4.5 mph
295
440
572
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Set a S.M.A.R.T. Goal
(Specific, Measurable, Attainable, Reasonable, Timeframe)
•Specific &
Measurable
•Attainable
I will walk 1
mile
afterwork or
during a
break
3 times per
week
for 3 months
•Reasonable
•Timeframe
Write in your goal:
I will_________ (specific) __________ (measurable) __________ (attainable) ___________
(reasonable)_____________ (timeframe).
Or
Our walking group will_________ (specific) __________ (measurable) __________ (attainable) ___________
(reasonable) _____________ (timeframe).
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Walking Basics
Research has shown that walking for 30 minutes per day can lower blood pressure, help
maintain weight and may improve lipids (How to Promote, n.d., p. 2). Be mindful of health
conditions and remember to walk at the pace that feels right to you! You can speed up
your pace as you move along in your walking journey!
Water
•Stay hydrated
•Drink plenty of water before and
after you walk
•Take frequent sips as you walk
What to wear
Stretch
•Walking Shoes
•Clothing appropriate for weather
•Avoid cotton which absorbs
moisture
•Synthetic “wicking” fabrics draw
sweat away from the skin
•Light colored fabric reflects sunlight
to keep you cool in warm weather
•Layer clothes for winter weather
•Brimmed hat
•Sunglasses (UV protection)
•Sun screen
•Pedometer (track your steps!)
(Walking 101, n.d.)
•Before and after walk
•Pre-warm up stretches: ankle
circles, leg swings, figure-8 leg
swings, pelvoc loops, arm circles,
hula-hoop jumps
•Post walk stretches: calf and hip
stretch, back and hamstring
stretch, shin and thigh stretch
•For full instructions on proper
stretching visit:
http://www.pbs.org/americaswalkin
g/health/healthprewalk.html and
http://www.pbs.org/americaswalkin
g/health/health3minute.html
•Flexibility benefits can be found at:
http://www.acefitness.org/fitnessfact-article/2610/flexible-benefits/
•Fun Facts:
•The amount of water you should
drink depends on many factors,
including your weight. Find out
how much water you should be
drinking with a hydration
calculator:
http://ab.weather.com/outlook/heal
th/fitness/tools/hydration
•Do you have a hard time drinking
enough water? Flavor your water
with these fun infusion recipes:
•Fun Facts:
http://www.cookinglight.com/food/r •Find out about workout clothes do's
ecipe-finder/infused-water-recipes and dont's at:
•Fun Facts:
http://college.usatoday.com/2014/08 •Stretching helps maitain a healthy
/22/9-gym-workout-wear-dos-andrange of movement and helps
donts/
prevent injuries
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Stay Motivated!!!
Incentives
Mix it up
Milestones
Group incentives:
-Water bottles
-T-shirts or hats
-Activity journals or notebooks
-Try new and interesting
walking routes
-Litter walks
-Speed up
-Social activities post walk
-Bicycle
-Yoga club, dance workouts,
other activities
-Introduce healthy
competition
-Train for charity walks
-Restaurant or business hop
(Going and growing, n.d.)
-Celebrate and honor
milestones
-Weight
-Body measurements
-Improved sleep health
-Improved blood pressure
-Stress reduction (Going
and Growing, n.d.).
Self-motivating incentives:
-New outfit
-New shoes
-Take a before and after
picture (Going and Growing,
n.d.).
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Logic model for health priority example
Health Priority: Cardiovascular health
Goal #1: Create an environment where making the healthy choice is the easy choice
Objective #1: Help families in our community get enough physical activity to manage weight
Outcome Indicators:
-Participants in need of weight management will lose 1% of body weight (those with healthy weight will
maintain)
-Hip to ratio measurements will reduce
-Elevated blood pressure will be reduced
Strategies:
- Form walking group: will walk 2 hours and 30 minutes weekly for three months
-Take weight and blood pressure measurements at program registration and program completion
-Stress level surveys provided to each participant to submit at end of each walk for chance to win a prize
Performance Indicators:
-Maintain healthy blood pressure levels or reduce blood pressure to healthy levels
-Weight loss and weight maintenance
-Participants report reduced stress levels
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Logic model for health priority template
Health Priority:
Goal #1:
Objective #1:
Strategies:
Performance Indicators:
(CHAT, 2013)
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Start a walking group or neighborhood walk
Walk your way to wellness by starting a walking group at work or with your friends! Create a walking group
program to help build a culture of wellness in your community! Take your walking group to the next level by
starting a fun neighborhood walk! Connect your community with a seasonal or social walking group. Form
partnerships with your local businesses to include their venture on your walking adventure!
A neighborhood walk is a great way to get your community members re-connected with your local businesses
and visa versa.
Create scavenger hunts by using local landmarks, partner with local businesses to participate as stopping
points!
Walking Club
Walking group team
name:
We will start our
walking group on:
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Work plan
Steps
Action
Responsible
party
Meeting
date
Due
date
1 Identify local partners
2 Select members
Walking leader
No less then 3 members, no more than 15
If implementing Neighborhood walk- the
more the merrier
Feel free to have multiple walking groups to
accommodate more members
3 Hold a meeting or kick off party
This can be for walkers in order to be
involved with decision process
For neighborhood walk, meeting may be with
community partners
4 Select a walking time
5 Identify the route
Map out several routes
Make sure convenient
Make sure safe: walkability, traffic
Pleasant/interesting (ex: historic area)
6 Set goals and guidelines
See walking group goal model
Set guidelines
Cell phone and headphones use
Telephone/email tree for communication
Obey traffic laws when applicable
Confirmation calls? Leave at designated
time?
Check-in process
Will someone be CPR/first aid certified?
7 Walk
8 Track and Celebrate
See tracking log
Acknowledge successes
Neighborhood walk- hold drawings for prizes
at the end of each walk
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Walking tracker
Week 1
Monday
# of
minutes
walked
# of steps
taken
Goal
Tuesday
Wednesday
Thursday
Friday
Saturday Sunday Total
Week 2
Monday
# of
minutes
walked
# of steps
taken
Goal
Tuesday
Wednesday
Thursday
Friday
Saturday Sunday Total
Week 3
Monday
# of
minutes
walked
# of steps
taken
Goal
Tuesday
Wednesday
Thursday
Friday
Saturday Sunday Total
Week 4
Monday
# of
minutes
walked
# of steps
taken
Goal
Tuesday
Wednesday
Thursday
Friday
Saturday Sunday Total
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Grant Opportunities
Keep checking websites for new submission due dates
Cenpatico Integrated Care Community Reinvestment Grant
Cenpatico is the Regional Behavioral Authority (RBHA) for 8 counties in Southern Arizona: Pinal, Pima, Yuma,
La Paz, Cochise, Graham, Greenlee, and Santa Cruz counties. Every year a percentage of Cenpatico
Integrated Care’s net profits are given back to community organizations interested in improving the lives of
those living in our communities. To qualify for these grants, an organization must be:






A 501(c)3 Organization or pending a non-profit application
A 501(c)19 Veterans’ Organization
A City Government or division
A State Government office or division
A County Government office or division
A Tribal Government or division
The project must be for a community in the counties that we serve
For more information visit:
http://www.cenpaticointegratedcareaz.com/community/community-reinvestment-2015/
Southern Arizona Roadrunners
The Southern Arizona Roadrunners established the Children’s Fitness Fund to provide money for community
endeavors that promote life-long fitness for children. The programs funded by SAR focus on the development
of healthy lifestyles for children, with emphasis on running related activities. SAR seeks to fund programs that
prepare children for a lifetime of individual exercise, regardless of physical condition or ability.
For more information visit:
http://www.azroadrunners.org/go/category/about/childrens_fitness_fund
America Walks: Making America a Great Place to Walk
Call to Action: Every Body Walk! Collaborative Micro Grants
Successful micro grant applicants will have an existing focus on walking and walkability. Applicants may be
part of a host organization or a stand–alone non-profit. They must have a formalized structure, organized plan
of priorities and accountable leadership.
For more information visit:
http://americawalks.org/call-to-action-every-body-walk-collaborative-micro-grants/#sthash.VcZNkVIK.dpuf
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Resources
America’s Walking
http://www.pbs.org/americaswalking/resources.html
CDC Physical Activity Basics
http://www.cdc.gov/physicalactivity/basics/index.htm
Every Body WALK!
http://everybodywalk.org/
Flexibility benefits
http://www.acefitness.org/fitness-fact-article/2610/flexible-benefits/
Hydration calculator
http://ab.weather.com/outlook/health/fitness/tools/hydration
Infused water recipes
http://www.cookinglight.com/food/recipe-finder/infused-water-recipes
Map my walk app
http://www.mapmywalk.com/
Pre-Walk Warm-Up Routine
http://www.pbs.org/americaswalking/health/healthprewalk.html
3-Minute Post Walk Stretch Routine
http://www.pbs.org/americaswalking/health/health3minute.html
Safety screening questions
http://easyforyou.info/
Start or Join a Walking Club
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Start-or-Join-a-WalkingClub_UCM_460019_Article.jsp#.VruxoNJIiUk
The walking site
http://www.thewalkingsite.com/beginner.html
Walking Initiatives
http://www.nrpa.org/Grants-and-Partners/Recreation-and-Health/Walking-Initiatives/
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References
Baroff, B. (Director). (2012). Designing Healthy Communities [Motion picture on DVD]. Media Policy Center
Cdc.gov. (November 17, 1999). Physical Activity and Health, a report of the Surgeon general. National Center
for Chronic Disease Prevention and Health Promotion. Retrieved from
http://www.cdc.gov/nccdphp/sgr/summ.htm
Cdc.gov. (September 4, 2015). Why Walk? Why Not!. Division of Nutrition, Physical Activity, and Obesity.
Retrieved from http://www.cdc.gov/physicalactivity/walking/index.htm
CHAT. (April 2013). Pima County Community Health Improvement Plan 2013-2017. Community Health
Improvement Plan. Retrieved from
http://assets.thehcn.net/content/sites/arizona/Community_Health_Improvement_Plan.pdf
Createthegood.org. (n.d.). Walking Group Tool Kit. AARP. Retrieved from
http://createthegood.org/sites/default/files/how-to/WalkingGroup.pdf
Heart.org. (n.d.). Going and Growing. American Heart Association®. Retrieved from
http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463352.pdf
Heart.org. (n.d.). How to Organize. American Heart Association®. Retrieved from
http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463349.pdf
Heart.org. (n.d.). How to Promote. American Heart Association®. Retrieved from
http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463350.pdf
Heart.org. (2014). Moderate to Vigorous-What is your level of intensity?. American Heart Association®.
Retrieved from http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Moderate-toVigorous---What-is-your-level-of-intensity_UCM_463775_Article.jsp#.Vublj9L2aUk
Heart.org. (n.d.). Walking 101. American Heart Association®. Retrieved from
http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_463348.pdf
Somervillema.gov. (n.d.). Step/Activity Conversions. Retrieved from
http://www.somervillema.gov/fitnesschallenge/resources/STEP-Activity-Conversions.pdf
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