1. The Power of Walking: Keep Your Health Out of Jeopardy Mark Fenton Pedestrian and Bicycle Information Center Univ. of North Carolina mark.fenton@verizon.net

2. 100

3. 200

4. ACSM Fitness Guidelines American College of Sports Medicine, 2000 Aerobic activity 3 to 5 days/week. 20 to 60 minutes, at 60% to 90% of maximum heart rate. Resistance training. Routine flexibility exercises.

5. Surgeon General’s 1996 Activity Recommendation Most or all days of the week. 30 minutes of moderately vigorous physical activity. Can be broken up. Reduced risk for CVD, diabetes, osteoporosis, obesity, clinical depression, some forms of cancer.

6. Institute of Medicine’s 2002 Weight Loss Recommendation Nutritionally balanced diet low in saturated fats, high in whole foods. 1 hour of activity most days of the week.

7. The Activity Pyramid Walk every day. Stretch often. Seek variety. Walk faster. Walk longer. Build strength.

8. 300

9. Individual Behavior Change Aids See Dunn & Blair, “Active Living Everyday” Social support Scheduling Goals, rewards Measurement Recording (log) Substitution Mapping

10. 400

11. And, it’s not just about WEIGHT LOSS!

12. The benefits physical activity. Within days: Reduced stress levels. Reduced blood pressure. Better sleep. Feeling of taking control, doing something for yourself.

13. The benefits physical activity. Within weeks: Generally improved mood. Fewer aches and pains, less stiffness. Growing self-confidence. First hints of improved fitness.

14. The benefits physical activity. Within months: Noticeable weight loss. Firming of muscles, toning. Measurably improved fitness, blood profiles. Improved “self-efficacy;” belief that you can actually continue.

15. 500

16. 600

17. Add 100 steps in a minute: Move during TV commercials. Pace while on the phone or in line. Hide the remote controls. Walk every aisle in the grocery store. Check the mail, take out the trash...

18. Add 1,000 steps in 10 minutes: Vacuum two or three rooms. Get a push mower; divide the yard into 10 minute chunks. Use a bathroom on another floor. Walk a child to a friend’s, school, soccer, the store,...

19. 700

20. The Activity Pyramid Tall posture. Quick steps. Push off of your toes. Bend your arms.

21. How fast are you walking? 110 – 120 steps/min. = ~3.0 mph (~40 steps in 20 seconds) 125 – 135 steps/min. = ~4.0 mph (~45 steps in 20 seconds) 145 – 155 steps/min. = >4.5mph (~50 steps in 20 seconds)

22. 800

23. For summary information: Web site for “America’s Walking:” www.pbs.org/americaswalking Book: “The Complete Guide to Walking for Health, Weight Loss, and Fitness” (Lyons press)