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Pathways to a
Healthy Heart is a 12-week program to help you increase your steps for a
healthier you. This guide will give you tips on how to get started, a log to
track your progress, and tips for reaching your goal. Get started on the
path to improved health and wellness by starting the Pathways to a Healthy
Heart program today!
Before you step
out, be sure to follow a few basic principles that will keep you safe and
comfortable.
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If you have a health condition or have not
done any regular physical activity for a long time talk with your doctor
before starting any new exercise program. |
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Wear comfortable clothing that’s easy to
move in. On cold days, dress in layers so you can shed one or more
layers as you warm up. |
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Choose light, flexible, well fitting shoes
that provide good support, lots of cushioning and enough room for feet
to expand while walking. |
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Wear sunscreen, a hat, and sunglasses to
protect your skin and eyes. |
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Choose a safe, pleasant place to walk. Vary
your routes to keep your walks interesting. |
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If possible, walk with a friend or group.
This is for motivation as well as protection. |
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Maintain a brisk pace. You should work hard
to keep up your pace but still be able to talk while walking. |
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Practice correct posture – head upright,
arms bent at the elbow and swinging as you stride. |
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Drink plenty of water before, during and
after walking to cool working muscles and keep your body hydrated. Carry
a bottle of water with you and drink every 10-15 minutes.
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Pathways to a Healthy Heart is
designed for everyone, so even if you have a chronic health condition or are
seriously overweight, or if you are already in great shape, you will learn
how to set a goal that makes sense for you.
10,000 steps may seem high, but you’re
probably walking more than you think. By making simple choices like taking
the stairs you’ll be surprised at how quickly the steps add up. Add 30 to 60
minutes of brisk-paced walking a day and you’re there!
Counting your steps is really easy with your
new pedometer (visit an upcoming event
to receive your Pathways to a Healthy Heart Package). A pedometer senses
your body motion and counts your footsteps. This count is then converted
into distance by knowing the length of your stride.
Are you ready to get started? Well
then…
It’s important to
start slowly to avoid injury. If you’re going for a longer walk, warm up
with stretching exercises and include a cool-down period to reduce stress on
your heart and muscles.
Unless you are
already walking a lot, it may take a while before you reach the 10,000 steps
goal. But we believe you can reach YOUR goal! Follow these three steps to
get on the path and establish your individual goal and shape your program.
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Count Your Steps. Count your steps for
seven days. This will establish your baseline. Include all of your normal
walking activities, such as walking up the stairs at home, walking at
work, etc. The easiest thing to do is to put your pedometer on first thing
in the morning and take it off right before bed. At the end of the day,
log your total steps recorded by your pedometer.
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Set Your Goal. Your initial goal is the
highest number of steps you walked on any day while establishing your
baseline the first week. This number is your daily goal for weeks 2 and 3.
Log your daily walking totals and at the end of the third week, review
your log. If you averaged your goal, add another 300 steps to your daily
goal for weeks 4 and 5.
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Continue on Your Path. At the end of
each 2-week period, try to add 300 steps. If you had difficulty reaching
your goal, walk at the same level until you build enough endurance to
increase your target. Don’t forget to log your activity. This will keep
you from slipping back or dropping out.
If you find
yourself falling behind your average daily goal, try not to become
discouraged. Remember, this program is about reaching YOUR goal.
Become your own best cheerleader and reward yourself for each success.
Keep in mind that
10,000 steps may not be a realistic goal for everyone. If you are
overweight or have other chronic health problems, talk with your doctor to
determine a goal that may be more appropriate.
We want to
celebrate your success! At the end of your 12-weeks, fax a copy of
your completed walking chart to
(972) 228-2871. Be sure to print your name,
address, and
 phone
number on the fax cover sheet so we can send you FREE Pathways to
a Healthy Heart T-shirt.
Just because the
12-weeks are over, doesn’t mean you should stop walking. Now that you’re on
the path, keep on stepping toward better health. In order to make walking a
way of life, here’s what you need to do…
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Continue the program for at least six
months.
It takes about that long to lock in a new behavior. |
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If you skip a few days due to illness, work,
or other obstacles get right back into your routine. The sooner you get
started again, the more likely you are to continue. |
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If you are starting to get bored, change
your route or ask a friend to join you on your walk. |
Remember, it’s your path.
Enjoy the journey toward better health!
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