Your Guide to
Walking Indiana
2016
Sponsored by:
My Walking Group
Meets _____________________________
at
______________ am/pm
Meets _____________________________
at
______________ am/pm
Meets _____________________________
at
______________ am/pm
Walking Group Contacts
NameEmailPhone
______________________________________________________
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Welcome to Walk Indiana
Improve Your Numbers by Walking
Be a part of Walk Indiana on September 10, 2016.
Ask your doctor or health care provider what your current numbers are
and what your target goals should be for the following:
We invite community members of all ages, backgrounds and abilities to spend
the day on the gorgeous Cardinal Greenway for our 5K, 10K, and 13.1-mile
events. The distance you choose is up to you! Start your training today!
Walk Indiana is a year-round program with weekly opportunities to train with
new friends during our Wednesday or Saturday walks – or on your own. Our
goal is to get you off the couch and from behind your desk and into a healthy
lifestyle that you can sustain - and enjoy - throughout your life.
Numbers For
Current Numbers
Target Goals
Weight (lbs.)
BMI
Blood Pressure mm/Hg
Fasting Blood Sugar mg/dL
Total Cholesterol mg/dL
Visit walkindiana.org for registration information, training schedules, photos of
past events, and much more!
LDL (bad) Cholesterol mg/dL
HDL (good) Cholesterol mg/dL
Triglycerides mg/dL
Why Walk?
4
Walking is an easy form of exercise and does not cost a lot. It provides
many benefits and has a very low risk of injury.
• Have more energy.
• Feel better.
• Look better.
• Burn calories.
• Lose weight.
• Maintain a healthy weight.
• Relieve tension and stress.
• Build stamina.
• Increase muscle tone.
• Improve heart health and lung health.
• Lower risk of heart disease, type 2 diabetes, and some cancers.
• Help treat arthritis, heart disease, depression, diabetes, and/or
high blood pressure.
• Slow down bone loss (osteoporosis).
• Improve balance and lower the risk of falling.
5
• Other: ____________________________
Are you ready to start walking to
better health?
Welcome to your personal walking journal. Use it to keep track of your daily
walking activities as you work up to participating in the Walk Indiana
Non-Competitive Walking Marathon to be held on September 10, 2016.
You can track your activities by recording distances, steps (if you have a
pedometer) or time. Whatever works for you! The important factor is to start
walking now for better health!
SECOND SATURDAY SCHEDULE
(visit www.walkindiana.org for updated information and directions)
4/9/16 Kickoff event and training walk, 7:30 am Early-Bird Start Event, 8:30 am
start for Walk with a Doc. Start point: Cardinal Greenway Wysor Street Depot.
5/14/16 Training walk: 7:30 am early-bird start 8:30 am start time for Walk
with A Doc. Start point: Cardinal Greenway Wysor Street Depot.
6/11/16 Training walk: 7:30 am early-bird start 8:30 am start time for Walk
with A Doc. Start point: Cardinal Greenway Wysor Street Depot.
This journal contains several helpful resources to enhance your walking routine:
 Calendars for tracking your walking distances
 Calendar reminders for important training dates
 Walking Maps
 Training Tips
 Online resources
7/9/16 Training walk: 7:30 am early-bird start 8:30 am start time for Walk with
A Doc. Start Point: Prairie Creek Trailhead on CR 534.
Remember, be sure to consult your physician before undertaking a new
exercise or training program, especially if you are new to exercise, over 40
or have health concerns.
Bike Club
Training Walks
WALKING WEDNESDAYS at the Muncie YMCA
Join other walkers at the downtown YMCA at
5:15 pm every Wednesday. We’ll walk outside unless
it’s inclement weather, when we’ll move to the indoor
track. FREE! Downtown Muncie YMCA.
8/13/16 Training walk: 7:30 am early-bird start for long distance walkers; 8:30 am
start time for Walk with A Doc. Start Point: McGalliard Road Trailhead.
Training Rides
Walk Indiana and IU Health Ball Memorial Hospital are again offering a series of
bicycle rides during the spring and summer.
The Bike Club invites walkers wishing to add a cross-training element to their
fitness routine to join other community members for a moderately paced ride on
the Greenway.
The rides will have a group leader who will set a moderate 10-12 mph pace and
the distance ridden is up to the individual.
5:15 pm, TUESDAYS at the Blackford County YMCA
in Hartford City- FREE! Every Tuesday 5:15 pm walk
at Blackford County YMCA in Hartford City.
All you need is a bicycle and helmet. These will be friendly, non-competitive, easypaced rides that are the equivalent of a brisk walk.
SECOND SATURDAYS on the Greenway.
Early Bird Walks are offered for walkers who wish to go longer distances or get an
earlier start. Start time: 7:30 am.
5/21/16 Bike Club 8:30 am. Start Point: Cardinal Greenway Wysor Street Depot.
6/25/16 Bike Club 8:30 am. Start Point: Cardinal Greenway Wysor Street Depot.
7/23/16 Bike Club 8:30 am. Start Point to be determined.
8/27/16 Bike Club 8:30 am. Start point to be determined.
Walk with a Doc will include the participation of a local physician or nurse
practitioner. Free blood pressure checks will be offered. This walk is perfect for
individuals who are following the training guidelines for the Walk Indiana 5K,
quarter or half marathon events. Start time: 8:30 am.
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Training for Walk Indiana
It’s vital that you start your training early if you plan to participate in any of
the three event distances offered through Walk Indiana. Training for the half is
more intensive than 5K or 10K events.
The half-marathon (13.1 miles) is an excellent challenge for walkers who have
a few months to train. Training will build as you get further into the schedule.
The 10K (6.2 miles) is a great first distance for participants who are moving
from a sedentary lifestyle. The distance still offers a significant goal and
training is necessary if you are starting without any previous exercise regimen.
Who Do I Walk With?
•
•
•
•
•
Get Motivated
•
•
•
•
•
•
•
•
•
8
Walk with a buddy.
Bring music with you. Choose music to match your mood and
pace!
Walk the dog.
Help the environment. Walking instead of taking a car helps our
climate.
Notice the beauty around you.
Use walks to clear your head and sort out problems.
Meet new people! Say “Hello” to the neighbors.
Change it up. Walk in different areas or at different times of the
day.
Reward yourself when you reach a goal.
Family members. Make it a family activity.
A friend or neighbor.
A mall walking group.
Co-workers. Walk during lunch and/or break times.
Join or start a walking club at your place of work or with your
neighbors.
Walking with a buddy or a group of walkers decreases boredom, provides
distraction and helps keep you motivated.
What Do I Need?
The wonderful thing about walking is that it requires no special equipment,
other than a sturdy pair of walking shoes. A pedometer, which tracks the
number of steps you take and helps you calculate distances walked, may be
helpful and can cost less than $10.
9
Muncie Mall
The Muncie Mall is open for walkers at 8 am, Monday through Saturday.
Although many people can be seen doing their exercise throughout the Mall
hours, the best time to get in a walk is before the 10 am store opening.
Three laps of every inlet in the Mall perimeter equals two miles.
Area Schools
Many area schools have tracks that are available to the public between the
hours of sunrise and 8 am and again at 4 pm to sunset Monday through Friday
and all daylight hours on the weekends (except during scheduled school events).
10
325 ft.
Parking
Parking
4
152 ft.
8
5
310 ft.
MAIN STREET
155 ft.
Health Ball
IU
CELIA AVENUE
S TA R T
7
339 ft.
624 ft.
COLE STREET
1
Family
Practice
Residency
Building
3
Wilderness Park
Fitness trail located in a scenic wooded area in Hartford City.
N
301 ft.
Cardinal Greenways
There are multiple points of entry on this 60+ mile paved trail perfect for
walking, jogging and bicycling. A good place to get started is at the historic
Wysor Street Depot, 700 East Wysor Street, Muncie. To learn more, visit
cardinalgreenways.org.
2
Start/Finish
Blackford High School
2392 N. State Road 3, Hartford City
↑
GILBERT STREET
Morrow’s Meadow
A park and recreation area with a walking path in Yorktown.
9800 West Smith Street.
IU Health Ball Memorial Hospital
Worthen Arena Concourse, Ball State University
Walkers are welcome Monday - Friday, 7 am to 7 pm (unless an event is
scheduled, in which case the concourse will close 2 hours before the event.)
For parking information, contact BSU Parking Services at 765.285.1208.
orial Hosp
it
em
M
Ball State University
The BSU campus is walker-friendly with well-marked pedestrian crossings
and signals. (See map on page 12)
llness Tra
We
il
al
IU Health Ball Memorial Hospital Fitness Trail
Conveniently located 1 block south of the hospital with clearly marked signs
and distances along a sidewalk path. (See map on page 11)
IU Health Ball Memorial Hospital
Wellness Trail
Where Do I Walk?
6
One loop, including all points and returning to
point “1,” equals ½ mile.
11
Check with your doctor before changing your activity
level if you are over 40, if you have a personal or
What Do I Wear?
family history of high blood pressure or cardiovascular
problems, if you’re a smoker, or if you haven’t had a
checkup lately.
•
•
How do you begin?
The map of the Ball State
campus features five
different scenic walkways
of varying distances.
Choose a path through or
around campus that best
suits your schedule and
fitness needs, or create
your own course. For an
added challenge, include the stairs outside
or inside the buildings on your route.
•
•
•
Fitness programs
Ball State Recreation Services offers fitness
programs for all ages and fitness levels.
For more information, call 765-285-8708.
www.bsu.edu/recreation
•
Good walking shoes with an arch support to absorb shock and
cushion your feet.
Clothing that fits loosely and is made of fabrics that absorb sweat
and remove it from your skin.
Sunscreen on exposed skin to protect it from harmful ultraviolet
(UV) rays.
A hat and sunglasses (if walking outside) to protect your head and
eyes from UV rays.
A fanny pack to carry:
o Identification
o Cell phone
o Money
o Sugar snack (if diabetic)
Pedometer – if you want to keep track of your steps.
Walking Burns Calories
Go to gmap-pedometer.com to map your
own walking, jogging, or biking path.
The number of calories you burn with walking depends on your weight and
metabolism, how fast you walk, how long you walk, and factors in your walking
environment.
Calories Burned for 30 Minutes for Walking
Walking Speed
125 lb. person
155 lb. person
185 lb. person
3.5 mph (5.6 km/h)
120
150
178
4 mph (6.4 km/h)
136
168
200
4.5 mph (7.2 km/h)
150
186
222
–
–
–
–
–
2,000
STEPS=1
BALL STATE
CAMPUS
12
The information presented here, correct at the time of
publication, is subject to change. Ball State University
practices equal opportunity in education and employment
and is strongly and actively committed to diversity within
its community.
7941-12 umc
Visit iuhealth.org/stronger for more online resources such as a calorie burnrate calculator, a BMI calculator, the IU Health My Healthy Habits App, and other
information related to better health.
13
Warm Up Tips
•
•
•
•
Walk slowly for 5 minutes.
Stretch for 5 or more minutes.
o To stretch your arms: Hold one arm straight out from your side,
level with your shoulder. Swing your arm across your chest as far
as it is comfortable. Then swing it toward your back as far as it
will comfortably go. Alternate arms.
o To stretch your back: Stand with your feet apart. Clasp your
hands above your head. Lean your head back and look up. Hold
for 5 seconds. Relax. Repeat 2-4 times.
o To stretch your legs: Stand up straight and balance yourself
with your hand against a wall or chair. Bend one knee, grasp
that ankle, and draw the leg up and back. Hold for 10 seconds.
Repeat with your other leg.
Stretch only to the point of comfort. You should feel mild tension, not
pain.
Never bounce.
Walk This Way
•
•
•
•
•
Step down on the back of your heels and roll onto your toes. Point your
toes forward.
Keep your chin up and your shoulders slightly back.
Swing your arms at your sides.
Try alternating bicep-curls while you walk.
Breathe in deeply. Exhale fully.
Cool Down
•
•
14
Walk at a slower pace for 3-5 minutes.
Breathe slowly and rhythmically.
15
Suggested Training Schedule –
10K Distance
If you’re just beginning your walking program, the 10K distance (6.2 miles) is
probably the best route for you. While there is no specific regimen to prepare, here
are a few tips:
• Plan on being active 4-5 times a week. This could include activities outside of walking such as a game of kickball with the kids, weeding in the garden or hiking.
• Walk 3-4 times a week, and add 1-2 days of other athletic activity such as biking, strength training, aerobics or swimming.
• If you are starting from scratch, your walking distance should start between
1-2 miles (approximately 30 minutes).
Every week you should look to increase time by 10 minutes for at least 2 of your
walks, and add a mile to at least 1 walk a week, until you reach 6 miles as your
longest distance.
Suggested Training Schedule –
13.1 Mile Walking Half Marathon
Half Marathon Training Schedule
DATE
4/3/2016
4/10/2016
4/17/2016
4/24/2016
5/1/2016
5/8/2016
5/15/2016
5/22/2016
5/29/2016
6/5/2016
6/12/2016
6/19/2016
6/26/2016
7/3/2016
7/10/2016
7/17/2016
7/24/2016
7/31/2016
8/7/2016
8/14/2016
8/21/2016
8/28/2016
9/4/2016
WEEK
MON
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
TUES
1 miles
1 miles
2 miles
1 miles
2 miles
1 miles
3 miles
1 miles
2 miles
3 miles
2 miles
2 miles
3 miles
3 miles
3 miles
3 miles
3 miles
3 miles
3 miles
4 miles
4 miles
4 miles
4 miles
WED
THUR
FRI
SAT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
CT
2 miles
1 miles
2 miles
2 miles
2 miles
3 miles
2 miles
1 miles
2 miles
2 miles
1 miles
3 miles
3 miles
2 miles
3 miles
3 miles
4 miles
3 miles
4 miles
4 miles
4 miles
4 miles
4 miles
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
3 miles
3 miles
3 miles
2 miles
4 miles
3 miles
3 miles
4 miles
3 miles
6 miles
4 miles
5 miles
7 miles
9 miles
6 miles
7 miles
6 miles
11 miles
8 miles
13 miles
8 miles
6 miles
13.1 miles
SUN
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
EZ or CT
REST DAY
Monday and Friday - Rest Day - No workout.
Tuesday and Thursday – Walk at a comfortable pace for designated mileage
Tuesday
and Thursday - Walk at a comfortable pace for designated mileage.
Wednesday – Crosstraining - (Bicycling, swimming, weights, yoga, zumba, etc.)
Saturday – Distance
Day – Walk(CT)
at a comfortable
Shorter mileage
weeks
should
be walked
Wednesday
- Crosstraining
- (Bicycling,pace.
swimming,
weights,
yoga,
zumba,
etc.) at a brisk pac
Sunday – Recovery – Walk at a comfortable pace or easy cross train for 30 minutes
Saturday
- Distance
Day - Walk atarea training
comfortable
pace. Shorter mileage weeks
NOTE: Saturdays
in bold/underlined
walks/event
should be walked at a brisk pace with weeks 21 and 23 at event goal pace.
Sunday - Recovery - Walk at a comfortable pace or easy (EZ) cross train (CT)
for 30 minutes.
Note: Saturday in bold/underline are training walks/events.
16
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Walking Facts
• Research shows that walking 10,000 steps a day will significantly improve
your health. It also boosts confidence, improves well being and happiness,
and reduces the risk of long term conditions such as: heart disease and
stroke, type 2 diabetes, colon cancer, osteoarthritis, hip fracture, depression,
dementia. –U.S. Dept. of Health and Human Services. 2008 Physical Activity
Guidelines for Americans, 2008
• Walking for at least 30 minutes a day can help you to reduce the risk of
coronary heart disease, improve blood pressure and blood sugar levels,
improve blood lipid profile, maintain body weight and lower the risk of
obesity, enhance mental well being, reduce the risk of osteoporosis, reduce
the risk of breast and colon cancer, and reduce the risk of type 2 diabetes.
–American Heart Association
Track Your Marathon Training...
Tracking your walking activities will help you stay motivated and stay on track
with your training. Use this journal or apps like MayMyFitness.com to keep track
of your weekly walking routine as your train for the 5K, 10K, and 13.1-mile
distances.
Stay Connected to Walk Indiana!
Like us on Facebook at facebook/walkindiana. Don’t forget to tag us when you’re
talking about Walk Indiana. Better yet, post your photos!
Get all the details, including suggested training schedules, route maps,
registration info, tips and much more at walkindiana.org.
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Local couple remains active by turning
to walking
Fred Cler may have had his distance running career derailed by injury, but
advancing age has been no reason for he and his wife, Linda, to cut back on
their physical activities.
Prior to 2014, Fred was an avid runner who trained and participated in
several marathons and triathlons. A knee injury and surgery changed that,
and found him looking for a new outlet for his physical energy.
The couple lives near the Cardinal Greenway and took to walking together
outdoors. In 2015, they participated in organized training walks and Walk
Indiana, a non-competitive distance walking event. Participants may take
part in 5K, 10K and 13.1-mile distances on September 10, 2016 on the
Cardinal and White River Greenways in Muncie.
The health benefits of walking are well-documented, and studies have
shown distance walking benefits a body mentally as well as physically.
Walking is a lower-impact activity on joints, knees and feet and the
President’s Council on Physical Fitness and Sports estimates walking burns
approximately the same amount of calories per mile as running.
“While I competed in a lot of running and endurance events, I never felt
like I had a runner’s body,” Fred Cler said. “A lot of the enjoyment has been
about distance and time, even if it is slower.”
Physical exercise also increases norepinephrine, a chemical that can
moderate the brain’s response to stress, and releases endorphins, positive
brain chemicals which create feelings of happiness and euphoria.
Fred and Linda enjoyed their Walk Indiana experience in 2015 and plan to
participate once more this year. The couple also regularly participates in
IU Health Ball Memorial Hospital’s “Walk With a Doc” monthly training
events along different sections of the Cardinal Greenway.
Fred (left) and Linda Cler of Selma participate in a Walk Indiana training
session along White River Greenway in 2015.
“Linda and I both have Fitbit® activity trackers, and we
are able to have some friendly competition comparing our
steps against each other.” – Fred Cler
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“An early morning walk is a blessing for the whole day.”
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
– Henry David Thoreau
My Totals for April
Notes
_______________________________
Week 1 _____________
3
4
5
6
7
8
9
_______________________________
_______________________________
_______________________________
Week 2 _____________
_______________________________
_______________________________
10 11 12 13 14 15 16
Week 3 _____________
_______________________________
_______________________________
Week 4 _____________
17 18 19 20 21 22 23
_______________________________
_______________________________
_______________________________
_______________________________
Week 5 _____________
_______________________________
_______________________________
Total Steps/Distance/Time in April: ______________
24 25 26 27 28 29 30
Every Tuesday - 5:15 pm: Free training walk at
Blackford Co. YMCA
Every Wednesday - 5:15 pm: FREE Training walk at
Downtown Muncie YMCA
2016
22
FREE Walk Indiana Training Walk:
Saturday, April 9
Early-Bird start: 7:30 am
Walk with a Doc: 8:30 am
23
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
6
7
“Nothing’s better than the wind to your back, the sun in front
of you and your friends beside you.”
–Aaron Douglass Trimble
My Totals for May
Notes
_______________________________
Week 1 _____________
8
9 10 11 12 13 14
_______________________________
_______________________________
_______________________________
Week 2 _____________
_______________________________
_______________________________
15 16 17 18 19 20 21
Week 3 _____________
_______________________________
_______________________________
Week 4 _____________
22 23 24 25 26 27 28
_______________________________
_______________________________
_______________________________
_______________________________
Week 5 _____________
_______________________________
_______________________________
Total Steps/Distance/Time in May: ______________
29 30 31
Every Tuesday - 5:15 pm: Free training walk at
Blackford Co. YMCA
Every Wednesday - 5:15 pm: FREE Training walk at
Downtown Muncie YMCA
2016
24
FREE Walk Indiana Training Walk:
Saturday, May 14
Early-Bird start: 7:30 am
Walk with a Doc: 8:30 am
Walk Indiana Bike Club
Saturday, May 21
8:30 am
25
“A journey of a thousand miles begins with a single step”
Sun
Mon
Tue
Wed
Thu
Fri
Sat
– Confucious
1
2
3
4
My Totals for June
Notes
_______________________________
Week 1 _____________
5
6
7
8
9 10 11
_______________________________
_______________________________
_______________________________
Week 2 _____________
_______________________________
_______________________________
12 13 14 15 16 17 18
Week 3 _____________
_______________________________
_______________________________
Week 4 _____________
19 20 21 22 23 24 25
_______________________________
_______________________________
_______________________________
_______________________________
Week 5 _____________
_______________________________
_______________________________
Total Steps/Distance/Time in May: ______________
26 27 28 29 30
Every Tuesday - 5:15 pm: Free training walk at Blackford
Co. YMCA
Every Wednesday - 5:15 pm: FREE Training walk at
Downtown Muncie YMCA
2016
26
FREE Walk Indiana Training Walk:
Saturday, June 11
Early-Bird start: 7:30 am
Walk with a Doc: 8:30 am
Walk Indiana Bike Club
Saturday, June 25
8:30 am
27
Sun
Mon
Tue
Wed
Thu
Fri
Sat
“There comes . . . a longing never to travel again except on foot.”
– Wendell Berry
1
2
My Totals for July
Notes
_______________________________
Week 1 _____________
3
4
5
6
7
8
9
_______________________________
_______________________________
_______________________________
Week 2 _____________
_______________________________
_______________________________
10 11 12 13 14 15 16
Week 3 _____________
_______________________________
_______________________________
Week 4 _____________
17 18 19 20 21 22 23
_______________________________
_______________________________
_______________________________
_______________________________
Week 5 _____________
_______________________________
_______________________________
Total Steps/Distance/Time in July: ______________
24 25 26 27 28 29 30
2016
28
31
Every Tuesday - 5:15 pm: Free training walk at
Blackford Co. YMCA
Every Wednesday - 5:15 pm: FREE Training walk at
Downtown Muncie YMCA
FREE Walk Indiana Training Walk:
Saturday, July 9
Early-Bird start: 7:30 am
Walk with a Doc: 8:30 am
Walk Indiana Bike Club
Saturday, July 23
8:30 am
29
“Not all those who wander are lost.” –J.R.R. Tolkien
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
6
My Totals for August
Notes
_______________________________
Week 1 _____________
7
8
9 10 11 12 13
_______________________________
_______________________________
_______________________________
Week 2 _____________
_______________________________
_______________________________
14 15 16 17 18 19 20
Week 3 _____________
_______________________________
_______________________________
Week 4 _____________
21 22 23 24 25 26 27
_______________________________
_______________________________
_______________________________
_______________________________
Week 5 _____________
_______________________________
_______________________________
Total Steps/Distance/Time in August: ______________
28 29 30 31
Every Tuesday - 5:15 pm: Free training walk at
Blackford Co. YMCA
Every Wednesday - 5:15 pm: FREE Training walk at
Downtown Muncie YMCA
2016
30
FREE Walk Indiana Training Walk:
Saturday, August 13
Early-Bird start: 7:30 am
Walk with a Doc: 8:30 am
Walk Indiana Bike Club
Saturday, August 27
8:30 am
31
“Walking . . . is how the body measures itself against the earth.”
Sun
Mon
Tue
Wed
Thu
Fri
Sat
–Rebecca Solnit
1
2
3
My Totals for September Notes
_______________________________
Week 1 _____________
4
5
6
7
8
9 10
_______________________________
_______________________________
_______________________________
Week 2 _____________
_______________________________
_______________________________
11 12 13 14 15 16 17
Week 3 _____________
_______________________________
_______________________________
Week 4 _____________
18 19 20 21 22 23 24
_______________________________
_______________________________
_______________________________
_______________________________
Week 5 _____________
_______________________________
_______________________________
Total Steps/Distance/Time in September: ____________
25 26 27 28 29 30
Every Tuesday - 5:15 pm: Free training walk at
Blackford Co. YMCA
Every Wednesday - 5:15 pm: FREE Training walk at
Downtown Muncie YMCA
2016
Walk Indiana
Saturday, September 10
Wysor St. Depot
32
33
“Walking is a daily experience and a lifetime journey.”
Sun
Mon
Tue
Wed
Thu
Fri
Sat
–Maxine Bigby Cunningham
1
My Totals for October
Notes
_______________________________
Week 1 _____________
2
3
4
5
6
7
8
_______________________________
_______________________________
_______________________________
Week 2 _____________
_______________________________
_______________________________
9 10 11 12 13 14 15
Week 3 _____________
_______________________________
_______________________________
Week 4 _____________
16 17 18 19 20 21 22
_______________________________
_______________________________
_______________________________
_______________________________
Week 5 _____________
_______________________________
_______________________________
Total Steps/Distance/Time in October: ______________
23 24 25 26 27 28 29
2016
34
30 31
Every Tuesday - 5:15 pm: Free training walk at
Blackford Co. YMCA
Every Wednesday - 5:15 pm: FREE Training walk at
Downtown Muncie YMCA
35
“Lovely days don’t come to you, you should walk to them.”
Sun
Mon
Tue
Wed
Thu
Fri
Sat
–Rumi
1
2
3
4
5
My Totals for November
Notes
_______________________________
Week 1 _____________
6
7
8
9 10 11 12
_______________________________
_______________________________
_______________________________
Week 2 _____________
_______________________________
_______________________________
13 14 15 16 17 18 19
Week 3 _____________
_______________________________
_______________________________
Week 4 _____________
20 21 22 23 24 25 26
_______________________________
_______________________________
_______________________________
_______________________________
Week 5 _____________
_______________________________
_______________________________
Total Steps/Distance/Time in November:______________
27 28 29 30
Every Tuesday - 5:15 pm: Free training walk at
Blackford Co. YMCA
Every Wednesday - 5:15 pm: FREE Training walk at
Downtown Muncie YMCA
2016
36
37
“All know the way; few actually walk it.”
Sun
Mon
Tue
Wed
Thu
Fri
Sat
–Bodhidharma
1
2
3
My Totals for December Notes
_______________________________
Week 1 _____________
4
5
6
7
8
9 10
_______________________________
_______________________________
_______________________________
Week 2 _____________
_______________________________
_______________________________
11 12 13 14 15 16 17
Week 3 _____________
_______________________________
_______________________________
Week 4 _____________
18 19 20 21 22 23 24
_______________________________
_______________________________
_______________________________
_______________________________
Week 5 _____________
_______________________________
_______________________________
Total Steps/Distance/Time in December:______________
25 26 27 28 29 30 31
Every Tuesday - 5:15 pm: Free training walk at
Blackford Co. YMCA
Every Wednesday - 5:15 pm: FREE Training walk at
Downtown Muncie YMCA
2016
38
39
Online Resources
walkindiana.org
Training info, registration and much more.
cardinalgreenways.org
Everything you need to know about the Cardinal Greenways!
muncieymca.org
Information about walking groups and other fitness programs at the Y.
mapmyfitness.com
We all have habits.
It’s time to get some healthier ones.
Download our free My Healthy Habits app and choose
from a list of healthy habits you can work into your
daily routine. It’s easy to use and even customizable.
So what are you waiting for? Get strong today.
Upgrade your health.
Download our FREE app.
Download the app at
iuhealth.org/healthyhabits
or text “HABITS” to 28535.
Online walking maps and walking route planner.
myfitnesspal.com
Free calorie counter, diet and exercise journal.
iuhealth.org/healthyhabits/
Healthy habits app for iphone
moves-app.com
Moves Activity Tracker App for iphone, android smartphones
iuhealth.org/stronger
Health improvement resources
healthycommunityalliance.org
LISTEN
TO YOUR
HEART
Community health indicators
40
41
Notes
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43
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Walk
INDIANA
Walk
Walk
INDIANA
INDIANA
Walk Indiana Organizing Committee
Tak
towar
All proceeds
from
WalkCommittee
Indiana go to Cardinal Greenway, to be used at their discret
Walk Indiana
Organizing
Cardinal Greenway, Inc. is a private, not-for-profit 501(c)(3) organization that const
operates and maintains the Cardinal and White River Greenways and Cardinal equestri
Se
All proceeds from Walk Indiana go to Cardinal Greenway, to be used at their discretion.
Cardinal Greenway, Inc. is a private, not-for-profit 501(c)(3) organization that constructs,
operates and maintains the Cardinal and White River Greenways and Cardinal equestrian trail.
Follow us on Facebook at
Walk Indiana
Discover the strength at iuhealth.org/ball-memorial
©2016 IUHealth 04/12/16