1. Session 1 Why Walk?

2. Folders  Please place all handouts from sessions in your folder to help track progress and save information for the future

3. Are You Ready to Walk?

4. Benefits of walking  Heart Health  The heart is a muscle the stronger it is the more blood it can pump to the rest of your body Bone Health As we get older bones get weaker, especially in women Walking helps strengthen bones with no risk of injury  Heart Health  The heart is a muscle the stronger it is the more blood it can pump to the rest of your body Bone Health As we get older bones get weaker, especially in women Walking helps strengthen bones with no risk of injury

5. Benefits of walking  Weight control  Along with a healthy balanced diet walking can control weight gain and help replace fat with muscle  Walking can increase metabolism  The process your body goes through to break down food  Weight control  Along with a healthy balanced diet walking can control weight gain and help replace fat with muscle  Walking can increase metabolism  The process your body goes through to break down food

6. Benefits of walking  Emotional  Reduces stress  Improves mood  Increases self confidence  Walking can give a sence of control  Walking can give someone something to look forward to in their day  Emotional  Reduces stress  Improves mood  Increases self confidence  Walking can give a sence of control  Walking can give someone something to look forward to in their day

7. Common Excuses For Not Walking  “Its been too long since the last time I exercised”  Take little steps to work walking into your routine and you will feel like you have been walking for years!  “Its been too long since the last time I exercised”  Take little steps to work walking into your routine and you will feel like you have been walking for years!

8. “Exercise Is Boring!”  Make walking fun!  Walk with friends  Listen to music  Walk to places you enjoy going so theres a reward at the end of the walk (for example- walk to a friends house)  Make walking fun!  Walk with friends  Listen to music  Walk to places you enjoy going so theres a reward at the end of the walk (for example- walk to a friends house)

9. “I Don’t Have Time”  Work walking into the rest of your day  Skip the subway, cab, bus, or the stairs and walk or take the stairs to places you already need to go like the store or work or maybe just go up the stairs to where you live.  Work walking into the rest of your day  Skip the subway, cab, bus, or the stairs and walk or take the stairs to places you already need to go like the store or work or maybe just go up the stairs to where you live.

10. Setting Walking Goals Think SMART S pecific - Think of exactly what you want to do M easurable - Evidence that goal was met (steps, distance, etc) A ttainable- Break goal down into smaller steps R ealistic- Only make a goal that is achievable T ime frame- Set a time limit for your goal to help focus Think SMART S pecific - Think of exactly what you want to do M easurable - Evidence that goal was met (steps, distance, etc) A ttainable- Break goal down into smaller steps R ealistic- Only make a goal that is achievable T ime frame- Set a time limit for your goal to help focus

11. Homework  Think of a SMART goal you would like to achieve, write it down and bring it to our next session

12. How Are You Feeling?