 |
|
|
|
|
|
|
WalkingWorkssm Program The Blue Cross and Blue Shield Association is sponsoring WalkingWorks™, a program to help Americans live healthier lives by helping them set and achieve personal walking goals. A daily routine — 30 minutes or more — of moderately-paced or brisk walking can help you control your weight, lower cholesterol, strengthen your heart, and reduce the likelihood of serious health problems down the road. And since America is spending more than ever on preventable health problems such as obesity, heart disease and diabetes, every step you take can help build a healthier nation. It's easy. There are ways you can increase your physical activity to maintain a basic level of fitness – without setting aside a big part of your busy day. Getting started It's important to know your own starting point before you set your own personal walking goals. The following process will help you create a personalized walking program that is right for you. 1. Baseline If you are using a pedometer, count your steps for seven days. Or follow the recommendation of the President's Council on Physical Fitness and Sports – begin with 30 minutes of brisk walking at least five days each week. Track the amount of daily walking activity you are currently doing using the walking log. This will establish your baseline. Include all of your normal walking activities, such as walking up the stairs at home, walking to work, etc. At the end of each day, write your total steps in the walking log. 2. Benchmark Your benchmark is the highest number of steps you walked in a single day while establishing your baseline the first week. Use that number as your daily goal for the second and third weeks. Log your daily walks, and at the end of the third week, review your log. If you averaged your goal, add another 500 steps or several more minutes to your daily goal for the fourth and fifth weeks. 3. Build At the end of each two-week period, try to add 500 steps or several more minutes to your walking goal. If you had difficulty reaching your goal, walk at the same level until you build enough endurance to increase your target. Continue to log your activity to prevent slipping back or dropping out. If you find yourself falling behind your average daily goal, try not to become discouraged. To maintain your motivation, keep logging your progress and stay with the same number of steps or minutes instead of increasing your target. Keep going Your commitment to a "healthier you" can also mean a healthier America. That's why, as a WalkingWorks participant, you and your family are eligible to take the President's Challenge and receive a Presidential Active Lifestyle Award. This award is sponsored by the President's Council on Physical Fitness and Sports to recognize Americans of all ages for committing to a program of regular physical activity like WalkingWorks. Log on to www.presidentschallenge.org to find out more about America's way to recognize your commitment and achievement! Resources For information and resources to help become physically active and fit for life, visit www.fitness.gov. |
|||
|
|
|
|
|
 |
|
|