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BIDMC WALKING CLUB
LETTER TO FAMILIES
Dear Families:
Our school has joined the Beth Israel Deaconess Medical Center
(BIDMC) Walking Club, and we hope that your family will join,
too. In the next few weeks, we will teach students about the
importance of walking for exercise.
Walking has many proven health benefits—it helps the heart,
bones, and lungs. It also relieves stress and improve mood. We
hope that teaching students the power of this simple activity at
a young age will help them embrace it for the rest of their lives!
We will be sending your student home with fun and simple
walking assignments. One of these assignments asks your child
to go for a walk with you or another member of the family. We
encourage you to do this and to use the time to talk about your
student’s day! You may both find this is a great way to stay
connected, while getting some fresh air and exercise.
Please let me know if there are any questions or concerns.
I look forward to helping your child take this powerful first step
to overall health and wellness.
Sincerely,
bidmc.org/walkingclub
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WHY IT’S COOL
TO WALK
Why Walk?
Which do you think is better exercise: running or walking? You may think that
running is better because it’s harder to do. Actually, walking is just as good for
you in many ways.
It can help you avoid
getting sick.
It can put you in
a good mood.
It can help you
stay healthy.
It strengthens
your bones.
It helps give
you energy.
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THE HEALTH BENEFITS
OF WALKING
When to Walk?
Here are a few suggestions to tell your family...
• After Dinner go for a walk with
your family or your dog.
• Walk to school with a friend or
family member. Skip the bus.
• Skip one television show or a few
minutes of video games, and take
a walk instead.
• Do you go to the grocery store
with your family? Ask to park
at the farthest spot and walk to
the door. Or walk a lap around
the entire store before you start
your shopping.
• With a family member, do an extra
lap around the neighborhood on
your way to or from the school
bus stop.
• If the weather isn’t great for
walking outside, take a walk at an
indoor shopping mall.
• If safe, walk to a friend’s house
instead of getting a ride.
• Take the stairs at the mall instead
of using an elevator or escalator.
• After lunch do you go out for
recess? If so, do a couple laps
around the playground if
that’s allowed.
Create a Walking Plan: Draw a simple map of your neighborhood.
Include any streets with sidewalks, parks, or other nearby areas that are safe
for walking. With your family’s help, use the map to plan a safe walking route.
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SAFETY
FIRST
Tips for Safe Walking
1.
2.
Walk with friends
and family members.
3.
Wear bright clothing so
drivers can see you.
Walk only on sidewalks
or walking paths.
WRONG WAY
4.
5.
Walk in familiar,
well lit areas.
7.
Good Morning
La
Da
La
Da
Di
Di
Don’t wear headphones
while you walk.
8.
6.
In hot weather, wear sunscreen,
drink plenty of water, and wear
light clothing to stay cool.
9.
Good Evening
In really hot weather,
walk in the early morning or
evening when it’s not as hot.
Don’t walk at night.
Never text and walk.
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STRETCHING
Do I need to stretch?
Stretching your muscles when you walk is important for avoiding
injuries. Follow these tips to make sure you are stretching the right way:
•
•
•
•
Stretch AFTER you walk, when your body is already warmed up.
Stretch just until you feel a mild pull.
Never stretch so much that it hurts.
Hold your stretch for 20 to 30 seconds, take a short break, then
repeat the stretch two or three times.
Can you imitate the people
in these drawings to stretch your muscles?
For the calf muscle
Lean against a wall and
imitate this drawing to stretch
your calf muscle. Your calf
muscle is located on the back
of your leg, below your knee.
For the hamstrings
Imitate this drawing to stretch
your hamstring muscle.
Your hamstring is located
on the back of your leg
above your knee.
For the quadriceps
Imitate this drawing
to stretch your quadriceps.
Your quadriceps are located
on the front of your leg
above your knee.
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HOW MANY STEPS
CAN YOU WALK?
GOAAAAL
How to use a pedometer
A pedometer counts the number of steps you take. Using a pedometer is
a great way to keep track of your walking progress every day.
Here are some fun ways to use a pedometer:
REACH YOUR GOAL:
How many steps do you want to walk in a week? 1,000? 5,000? Set a goal
and use your pedometer to keep track of your steps every day. At the end of the
week, add up the number of steps you took each day. Is your total HIGHER or
LOWER than your goal? If you did not reach your goal, try to reach it next week!
BREAK YOUR RECORD:
Make a list of the number of steps you take every day. Use your list to find the
highest number of steps you’ve taken in one day. Then, work on trying to set
a new record every day! Or, compete with a friend to see who can walk more
steps each day.
How much walking is enough?
The American Heart Association recommends at least 60 minutes of moderate
to vigorous exercise every day.
GIRLS
12,000
steps per day
BOYS
15,000
steps per day
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SETTING A
WALKING GOAL
GOAAAAL
How many steps are there in a mile?
The number of steps in one mile is different for everyone. It depends on the
length of your stride. Stride is the distance between your front and back foot as
you are walking. Taller people usually have longer strides than shorter people.
Do you want to calculate how many steps you have to take to walk a mile?
1 mile = 5,280 feet
Measure out a distance of 20 feet
Count the number of steps it takes you to walk that distance
Steps_____________
Divide the distance (20) by the number of steps to calculate
your stride length
Stride Length______
Finally, divide the number of feet in one mile (5,280)
by your stride length to calculate the number of steps you have
to take to walk one mile
Steps per mile______
Have you ever heard of a “10k race” and wondered what it means?
The “k” stands for “kilometers.” A kilometer is part of the metric
system of measurement. It’s a distance equal to about 3,280 feet.
That’s about three-fifths of a mile. A meter equals about 39 and
one-third inches. There are 1,000 meters in one kilometer.
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HOW HARD DOES YOUR BODY
WORK WHEN YOU EXERCISE?
A great way to see how hard you are exercising is called the “Talk Test”.
Here’s a quick way to tell if your exercise is EASY, MEDIUM, or HARD:
During EASY exercise, you will be able to sing while you are exercising.
During MEDIUM exercise, you will not be able to sing, but you will
be able to talk.
Bl
ah
h
Bla
Blah
Blah
During HARD exercise, you will be too out-of-breath to sing or talk. If you
are too out-of-breath, you are working too hard!
Set a goal to exercise at MEDIUM (for 30 minutes per day) where you can
talk but not sing. Start with EASY walking, then work your way up to
MEDIUM. The more you exercise, the easier it gets!
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WALKING
WORDS
Test your walking vocabulary with this
crossword puzzle. Can you answer all the
clues to complete the puzzle?
Accross
1
2. The muscle located on the back of
your leg, between your knee and
your foot
2
4. The muscles that helps you
breathe
5. A small device that is worn
which measures the number
of steps taken
9. To determine or compute using
mathematical methods
3
4
5
10. A unit of measurement equal
to 12 inches
6
7
8
9
11. The muscle that pumps blood
throughout your body
Down
10
1. The muscle located on the back of your leg,
between your knee and the top of your leg
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3. The muscles located on the front of your leg, between
your knee and the top of your leg
6. A unit of measurement equal to 5,280 feet
7. A metric unit of measurement equal to 1,000 meters or about three-fifths of a mile
8. A metric unit of measurement equal to about 39 and one-third inches
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WALKING
CONTRACT
Fill this out with a parent or other adult friend or family member.
Congratulations! By deciding to walk together, you are both making
a commitment to improve your health. Big high five!
Below, check off the reasons you want to start walking. Post this on your
refrigerator or somewhere you’ll see it each day.
(You/Adult)
[ ]
I want to have more energy
[ ]
I want to feel less stress
[ ]
I want to keep my heart healthy
[ ]
I want to improve my mood
We promise that we will walk:
______________ minutes per day
______________ steps per day
______________ days per week
______________ miles per week
SIGNATURE____________________________________
DATE_________
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DAILY
WALKING LOG
Date: _______________________
Miles/steps: _________________
Time: _______________________
Notes: ______________________
Keep Track of Your Progress
NAME OF WALKER______________ # of steps/miles/minutes_________
Lets Go for a Walk!
I’m going to start walking to be healthy.
Can you spare _____ minutes to join me?
DATE:
Call, text or e-mail me at:__________.
TIME:
From:__________________________.
LOCATION:
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USE SOME MUSCLE
FILL IN THE BLANKS
Here are the muscles you use and strengthen while you walk. Can you
memorize the names of these muscles? Try to fill in the blanks on the next
page without looking back at the answers.
Deltoid
moves arms
to swing
Biceps
holds arms bent
Gluteus Maximus*
(back of the hip)
Quadriceps
Straightens the knee
Hamstrings*
(back of the thigh)
Anterior Tibial
Lifts the toes with
each step
Peroneus
Gastrochemius*
(calf)
Keeps the ankle
stable when you step
*These muscles work together to push you forward with each step.
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USE SOME MUSCLE
FILL IN THE BLANKS
Try to fill in the blanks without looking back at the answers.
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HOMEWORK
ASSIGNMENT
Walk-Work!
Go for a walk with someone in your family. You can walk around a block
or up and down a street. You should walk for at least 15 minutes.
Write a paragraph about your walk. The paragraph may include the
following things:
1.
2.
3.
4.
5.
How far did you walk (in minutes, steps, or distance)?
Where did you walk and what did you see?
How would you describe your walk? Easy, medium, or hard?
How did you feel after your walk?
Do you think you will go for more walks in the future?
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WALKING
QUIZ
1.
Why is walking good for you?
A) Healthy heart
B) Helps me focus at school
C) Strong bones
D) All of the above
2.
According to the American Heart Association, how many
minutes of moderate exercise should you do each week?*
A) 30 minutes 5 times a week
B) 10 minutes 3 times a week
C) 20 minutes 4 times a week
D) One hour a week
* That amount of time may not be an option for many reasons–any
amount of exercise is better than none. If you have been inactive for
a while, start slowly and eventually increase your time and intensity.
3.
One way to measure that you are exercising at a moderate level
of intensity is to make sure:
A) You can sing while walking
B) You keep going until you are out of breath
C) You can talk or carry on a conversation while walking
D) Your heart is beating at its maximum rate
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WALKING
QUIZ
4.
How long after starting a walking program should someone see
changes in their fitness level?
A) 5 days
B) 2 weeks
C) 1 month
D) 6-8 weeks
5.
Conor’s stride length is 2 feet. How many steps does he have
to walk in order to walk one mile?
A) 5,280 steps
B) 2,444 steps
C) 12,500 steps
D) 2,112 steps
6.
What is the recommended amount of steps for a child to take each
day to improve health?
A) 10,000
B) 12,000
C) 12,000 for boys and 15,000 for girls
D) 15,000 for boys and 12,000 for girls
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ANSWERS: D, A, C, D, B, D
FOR STAFF
Welcome!
When kids develop and follow a walking program early on, they learn fitness
basics that can last a lifetime. That’s why Beth Israel Deaconess Medical Center
developed the WALKING CLUB and this kit. We encourage you to use the
materials in the kit to teach students about the benefits of walking and get them
excited about making this easy, fun and free exercise part of their routine.
After you read through the material, if you have any questions, feedback or want
to share your success stories, please drop us a line at: [email protected]
TABLE OF CONTENTS
BIDMC Walking Club: Intro
Walking – For Your Students
BIDMC Walking Club: Contests
Motivate Your Students With A Contest!
BIDMC Walking Club: Motivate the School Staff
Get Everyone Walking!
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BIDMC WALKING CLUB
INTRO
Walking – For Your Students
No matter what your age, walking is a great activity. It helps you stay fit, lowers stress,
boosts mood and strengthens bones. It’s something anyone can do with members
of families or with friends. No gym or fancy equipment required. Best of all, unlike so
many exercise programs, walking is free.
Here are a few suggestions for getting the most out of this Walking Club Kit:
• While walking is a low-impact activity, we recommend that if your class includes
children with physical limitations, you get an okay from their parents before enlisting
their child in the Walking Club. It’s important to understand any special support these
students may need for safe participation in a walking program.
• When possible, please encourage all students to start a walking program with an
adult family member. This will help them stay safe while providing an opportunity for
adult-child dialog.
• This version of our Walking Club Kit for Schools was designed at a 3rd – 5th grade level
but please use whatever materials you find appropriate for your student age group. You
may place your own school name or logo in the upper right corner under the words
“WALKING CLUB” on pages 5-21. These materials are free for your unrestricted use.
• Read on, and you will find ideas to motivate your students as well as the entire school
staff. Our kit includes important health information, worksheets and tools to hand out,
homework (“Walk-Work”) and even a Walking Quiz (complete with answers).
• Let your students’ families know about the commitment you are making to their health
by sending home the Letter to Families. Sign, copy and distribute the letter, or scan it
and send it as an email.
• Let us know how it’s going by writing us at [email protected].
Thank you for joining the BIDMC Walking Club!
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BIDMC WALKING CLUB
CONTESTS
Motivate Your Students With A Contest!
Here are some ideas that will get your students excited about walking and encourage
their family members to exercise with them.
Students will need to measure their mileage. They can do this using a pedometer
(see “How to use a pedometer” on page 7) by calculating mileage using an online tool
like Map My Walk, Walkmeter GPS Pedometer or GoogleMaps, or by keeping track
of the amount of time they spend walking.
• Encourage your students to walk with a family member three times/week and
to track and record their mileage (use Daily Walking Log provided). Hold a contest
in class to see which child/family can accumulate the most mileage in a 4-week
period.
• Suggest a healthy walking competition within the family. The students could
compete with other members of his/her family to see who can walk the most miles
in a 4-week period.
• Recommend that your students set goals with their families and each record his/
her family’s progress. For example, a goal could be to walk 50 miles by the end of
the summer. Make sure the goal is realistic. Encourage them to do something fun as
a family, such as visiting a favorite park to play or having a movie night, when they
reach their goal.
• Request that your students compile a list of ways their families can incorporate
walking into their daily lives. Examples include walking the dog, walking to the post
office and the grocery store instead of driving, walking in place during TV
commercials, or taking the stairs instead of an escalator/elevator. Challenge them
to see how many they can do.
• Motivate your students to commit to a long-term walking program and track their
miles. As the miles accumulate, plot them on a map and figure out how far across
the country they’ve walked.
• Create a free Billion Mile Race profile to show off all the miles your students are
accumulating. Creating a profile allows you to compete against other schools, both
locally and across the nation. You are also eligible for free prizes and grant funding
as a participating school. The New Balance Foundation Billion Mile Race is hosted
by Active Schools Acceleration Project (ASAP), an initiative of ChildObesity180 at
Tufts University Friedman School of Nutrition. For more information, please reach
out to Daniel Schultz at [email protected]
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BIDMC Walking Club
Motivate the School Staff
Get Everyone Walking!
It’s great that your students are getting fit, but there’s no reason staff at school can’t
get involved, too. Here are some ways to get the entire school walking:
• Get other classes involved! With the students’ help, the teachers could develop their own
walking programs and the students could track their teachers’ progress.
• Suggest that teachers wear a pedometer in class so the students can see it. Students
could chart their teachers’ progress as they increase their number of steps during a school
day, as well as track the number of steps/miles/minutes over a four-week period.
• Have staff track their miles on a bulletin board in a school hallway/lobby to display their
progress for students to see.
• Encourage staff to participate in a lunchtime walk program, with an incentive at the end
of the month or semester, such as a catered lunch or coffee brought in from the local
coffee shop.
• Recruit staff to participate in “walking challenges.” Students could track each
teacher’s progress and compete to see who can walk the most miles/steps/minutes
in a specified period of time.
• Request that staff come in 15 minutes early for a week, and walk together as a team
around the outside of the school building. Students will see staff making this effort as
they arrive at school.
bidmc.org/walkingclub
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