PARTNERS FOR A HEALTHY CITY Walk It Guide Acknowledgments This guide was developed through a partnership of WELLCOM, the Douglas County Health Department, and Emspace Group. The authors would like to thank the other members of the Walk It Team for the instrumental role they played in supporting this work: Brian Coyle (Nebraska Department of Health and Human Services) Jody duRand (Omaha Public Library) Teresa Gleason (Omaha by Design) Julie Harris (Live Well Omaha and the Nebraska Bicycling Alliance) Sarah Johnson (Mode Shift Omaha) Carlos Morales (City of Omaha) Evan Schweitz (Metro Transit) Special thanks also to Dr. Danae Dinkel of the University of Nebraska Omaha’s School of Health, Physical Education, and Recreation and her Current Topics in Weight Management class for testing the Walk It Assessment Tool. Jessica Davies and the Panhandle Worksite Wellness Council also collaborated on creating the Walk It Guide by sharing examples from their partnership with Cabela’s and Western Nebraska Community College. Lastly, the authors would also like to express their gratitude to the wellness coordinators at local workplaces who provided guidance that shaped the development of this guide and its contents: Janet Holt (RDG Planning and Design) Heidi Husk (Gallup) Molly Mieras (YMCA) Miriam Nelson (Baird Holm) Angela Siebert (Omaha Public Power District) Megan Thom (First National Bank of Omaha)

Contact Information Laura Feyerherm, M.S. Justin Holes, M.S. Andy Wessel Grant Manager Grant Coordinator Community Health Planner WELLCOM WELLCOM Douglas County Community Engagement Center, 219 Community Engagement Center, 219 Health Department University of Nebraska Omaha University of Nebraska Omaha 1111 S. 41st St. 6001 Dodge Street 6001 Dodge Street Omaha, NE 68105 Omaha, NE 68182-0874 Omaha, NE 68182-0874 402-444-7225 402-934-5797 402-934-5797 [email protected] [email protected] [email protected]

This publication was supported by a Nebraska’s Public Health Actions to Prevent and Control Chronic Disease grant from the Nebraska Department of Health and Human Services. The funding for the grant is provided by the Centers for Disease Control and Prevention under Grant Award Number 1U58DP005493-01. Its contents are solely the responsibility of the authors and do not necessarily represent the official views of the Nebraska Departments of Health and Human Services or the Centers for Disease Control and Prevention.

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 2 CONTENTS

4 Introduction Why Focus on Walking? Who Can Use the Walk It Guide?

5-12 Implementation Strategies How to Conduct a Walk It Assessment of the Workplace How to Implement Walking Meetings How to Create a Destination Directory How to Create Walking Maps How to Create Walking Groups & Social Support How to Promote Stair Use How to Implement Healthy Parking How to Implement Sit for 60, Move 3

13-15 Communication Resources Talking Points for Senior Level Support, a Wellness Committee, and Employees Success Stories Sample Communication Templates Sample Policies

16-24 Appendices Appendix A: Walk It Assessment Tool Appendix B: Sample Destination Directory Appendix C: Sample Walking Maps Appendix D: Frequent Flighter Sample Promotional Materials Appendix E: Healthy Parking Sample Posters Appendix F: Additional Resources & References

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 3 INTRODUCTION

About Partners for a Healthy City Under the Partners for a Healthy City initiative, WELLCOM and the Douglas County Health Department have been working with more than 400 businesses, faith communities, and other organizations to create physical and cultural environments that support healthy, active lives in Omaha. This Action Guide is designed specifically around helping workplaces ensure they are providing an environment that is conducive to the most common form of physical activity — walking.

Why Focus on Walking? Across the nation, much of the focus on physical activity has revolved around the idea of exercise. While the amount Americans exercise during their leisure time has stayed stable and even increased slightly in recent decades, other ways of building physical activity into daily life – such as part of work or as a form of transportation – have greatly declined in America (Brownson, 2005). Walking is the simplest way for people of all fitness levels to build physical activity back into their lives. Research has shown that even 10 minutes at a time – for example, to run an errand or take a quick break – is enough to have significant health benefits (U.S. Department of Health & Human Services, 2008). Plus, since walking requires no special training, scheduled classes, or equipment (besides comfortable shoes), walking is also convenient and affordable.

Did you know that only 15% of Americans belong to a gym or fitness center and only a third of that 15% use the gym on a weekly basis (Pauer, 2015)? Walking has the potential to reach far more people, and it has the lowest dropout rate out of any other physical activity.

While most people know that obtaining 30 minutes of moderate physical activity a day helps prevent chronic diseases (including heart disease, diabetes, obesity, and osteoporosis), there are also many immediate benefits to walking that directly relate to workplace satisfaction and performance (Centers for Disease Control and Prevention, 2012; Berkowitz, 2014).

Blood flow increases to the brain which improves concentration, memory, and decision-making.

Sugar and fat metabolism is better regulated which helps increase energy levels.

Stress is reduced through the release of endorphins that relieve pain and improve mood.

Who Can Use the Walk It Guide? For more than 30 years, Omaha has been a national leader in workplace wellness. Omaha companies understand the health of their employees is closely connected to their productivity and healthcare costs, but they also realize this is more than a financial issue — prioritizing wellness is part of creating a great place to work. The purpose of this guide is to help organizations with the tools and support needed to build physical activity back into the lives of their employees through walking. The strategies included were chosen to be geared toward organizations of all sizes including large and small businesses, non-profits, faith-based and community organizations.

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 4 Implementation Strategies Strategy 1: Walk It Assessment A Walk It Assessment is simply going for a walk in and near the worksite to determine which options for increasing walking would be most successful. While it may already be apparent that some strategies will be a better fit than others for the organization, a Walk It is a great way to literally see the on-the-ground reality for employees while also involving a larger group of stakeholders. As background, there are numerous ways in which walking can be built into people’s lives but they primarily fall into these categories:

Walking to destinations (e.g. living close enough to walk to work, walking to and from a bus stop, running an errand over lunch or a break on foot)

Walking for recreation (e.g. holding a walking meeting, taking a short walking break, walking over lunch, walking groups and social support)

Taking the stairs

Parking farther away

How to Conduct a Walk It Assessment of the Workplace Before holding a Walk It, two preparation steps are necessary. First, determine who should participate in the Walk It. An ideal group size would be 6-12 people, and it works best to have a mix of perspectives such as both wellness committee members and facilities personnel. The second step is to decide on a route for the Walk It. The route can take place both inside and outside the worksite, and can take anywhere from 30 to 90 minutes depending on the time available. Holding a Walk It as an hour-long Lunch N Learn is often a reasonable option. The leader for the Walk It should walk the route beforehand to identify features to point out and to determine safe places to have the group stop for discussions. The following items are the four components of a Walk It, adapted from national walkability expert, Mark Fenton:

1. Brief Introductions: Allow people to connect and also to share what they hope to get out of the Walk It.

2. Education: Review the Walk It Assessment Tool with everyone so they have some exposure to factors that support or inhibit walking.

3. The Walk: Go along the planned route, making sure to stop several times to allow people to discuss their experience. Ask everyone to rate how walkable the environment is on a scale of 1 to 10 (10 is best, 1 is worst). Then ask them to explain why they rated it at the number they did. No right or wrong answers – just observations and open sharing.

4. Assessment & Debrief: Have participants fill out the Walk It Assessment form, or if time is short, have them look it over again. Then, have them break into groups of 2-3 and briefly share with each other what they learned from the experience. After quick report-outs from each group, hold a discussion about: 1) what environmental or cultural approaches they would want to see implemented at this worksite for supporting walking and 2) what next steps need to happen to get started.

Resources Mark Fenton: How to Conduct a Walk Audit – youtube.com/watch?v=I-XnWtqz9Oc Walk It Assessment Tool – Appendix A Rev. 2/2017 Partners for a Healthy City Walk It Guide | 5 Strategy 2: Walking Meetings Walking meetings are one-on-one or small group discussions that “Walking is the new golf are done while walking instead of sitting around a conference table. course, particularly Not only do they allow people to build in physical activity, the act for women. It’s where of walking helps people be more energized and creative because business is getting done.” of improved blood flow to the brain. The act of walking side-by- side with someone also helps to improve communication dynamics Mary Ellen Player because people are focused on the issue ahead of them while they Senior Program Manager, Google are literally moving in the same direction.

How to Implement Walking Meetings

Types of Meetings One-on-ones works best. Larger meetings can be done if people can break off into groups of 2-3.

Meetings that are focused on brainstorming, building a relationship or shared purpose, or solving a particularly challenging problem are ideal for a walking meeting. Project management and other meetings that involve a strong focus on details or note-taking don’t work as well when walking.

Meetings under 60 minutes are best because that is about how long people can hold a conversation.

Attire Comfortable walking shoes are important, so it is a good idea to let people know ahead of time so they have a pair available. Since the focus of a walking meeting isn’t on breaking a sweat, business clothing can still be worn.

Location Outdoor routes that have been planned in advance usually work best, but indoor walking meetings can be done too. The key is finding a route where noise and other distractions won’t be a problem. Also, a meeting can start as a 20-30-minute walk but still end up in a coffee shop or other meeting space.

Other Options If a full walking meeting isn’t doable, walk together to the conference room or coffee shop and use the time to set the agenda.

Walk to have a conversation with a colleague instead of sending an email as a way to break up the day and get blood flowing.

Instead of sitting on the phone or at the computer for a conference call or webinar, listen in while building in a walk.

Check out Walk with a Doc, a program where patients take a walking meeting with a physician.

Resources TED Talk: Got a Meeting? Take a Walk. americawalks.org/establish-walking-meetings-at-work forbes.com/sites/dailymuse/2013/04/04/how-taking-more-meetings-could-save-your-life

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 6 Strategy 3: Destination Directory Destination directories can be found in any mall in America, but Omaha created a unique version called the Walking Concierge. While downtown Omaha had long had numerous restaurants and bars that catered to employees, an influx of redeveloped properties and additional residents had brought a number of new amenities to the area. The Walking Concierge identified which of these amenities could help people accomplish an errand through a walking trip and then pulled that information together into a directory and map that was shared with businesses downtown. This same approach of developing a destination directory can work well in other places in which there are a significant number of amenities within walking distance from the worksite.

How to Create a Destination Directory

1. Identify activities and errands that employees could accomplish nearby – especially over lunch or a break. Examples include buying groceries, checking out a book from the library, seeing a doctor, dentist or optometrist, filling a prescription, buying stamps or a gift, getting clothes dry cleaned, going out to lunch, etc.

2. Identify all the organizations and businesses in the area that provide these services within a walkable distance (20 minutes or about 0.5 mile) and then compile location and contact information.

3. Organize the collected information into a directory with each business listed under the particular services that they provide. If possible, create a map that shows the location of each organization. Share the directory and/or map with employees either through print versions or electronically so people are aware of these destinations within walking distance.

Resources Old Market Sundries 1003 Howard St. • 402-345-8198 Walking Concierge Folding Card & Poster – See Appendix B A guide to walking your errands downtown. Omaha World-Herald Kiosk Omaha World-Herald Building Walking Concierge Story Map -- dogis.org/WalkingConcierge 1314 Douglas St. • 402-444-2444 Summit Hallmark First Nat’l Bank Tower 1601 Dodge St., Suite 100 • 402-341-5555 Union Pacific Gift Shop Union Pacific Building,1400 Douglas St. 402-544-5041 Pick up Groceries Get Copies Made Cubby’s Old Market CopyCat 601 S. 13th St. • 402-341-2900 1501 Howard St. • 402-341-0720 Patrick’s Grocery Have Your Shoes Repaired 1416 Howard St. • 402-884-1600 H & M Steppers Borrow a Book First Nat’l Bank Building W. Dale Clark Library 1620 Dodge St., 1st Floor • 402-813-9921 215 S. 15th St. • 402-444-4800 Have Your Clothes Dry Cleaned or Tailored See a Medical Professional SY Cleaners Alegent Creighton Clinic 1605 Farnam St. • 402-505-9549 Summit Hallmark (listed under Gifts and Greeting Cards) 1319 Leavenworth St. • 402-280-2010 also offers dry cleaning. Alegent Creighton Clinic Get Your Car Washed or Detailed City County Building Eagle One Downtown 1819 Farnam, Suite 709 • 402-717-0710 First Nat’l Bank Tower The Health Clinic at Union Pacific 1601 Dodge St., Suite 101 • 402-714-1487 1400 Douglas St. • 402-544-5011 Note: the Alegent Creighton Clinic in the Barker Building Visit a Salon or Barber (listed under Pharmacy) also sees patients. Curb Appeal 518 S. 10th St. • 402-345-0404 Visit a Dentist City View Dental Downtown Metro Hairstyling 1415 Harney St. • 402-341-7576 1515 Farnam St. • 402-346-3494 Old Market Dental Hair Market 1105 Howard St. • 402-505-4424 413 S. 11th St. • 402-345-3692 Fill a Prescription Hair Is Salon Woodmen Tower Alegent Creighton Clinic 1700 Farnam St., 5th Floor • 402-933-0339 Barker Building 310 S 15th St • 402-717-2780 Harley’s Barber Shop & Salon First Nat’l Bank Building Depot Drug 1620 Dodge St., 1st Floor • 402-346-9867 Union Pacific Building 1400 Douglas St. • 402-544-3740 Sirens at the Loft 1105 Howard St. • 402-933-9333 Get New Contacts or Glasses Urbane Salon & Day Spa Commercial Optical 1007 Farnam St. • 402-934-2909 513 S. 13th St. • 402-344-0219 Learn more at guides.omahalibrary.org/walk Buy Stamps Note: Patrick’s (listed under Groceries) or contact Andy at 402-444-7225 also sells stamps This information is not meant to inform a person of all options, but provide some resources to encourage them walk around downtown Omaha. U.S. Post Office 1617 Farnam St. • 402-346-0269 Grab a Gift or Greeting Card City Limits 1114 Howard St. • 402-345-3570

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 7 Strategy 4: Walking Maps Figuring out a safe and convenient route to walk and then mapping it out is a great way to make it easier for people to take a walk — whether for a break or as part of a walking meeting. Signage displaying the map is also an easy way to prompt people about building walking into their day.

How to Create Walking Maps Once your organization or wellness committee decides to create a walking map, you will need to start planning your routes. There are two basic ways to map out a route — by distance or by time. To measure distance, you’ll need access to a measurement wheel, Google Maps or use a mobile app like Map My Walk. For time, you can use a stop watch to provide approximate times for each route, keeping in mind that not everyone walks at the same pace. While most people prefer to walk outside if possible, consider making an indoor map too if the layout of your building allows it so people have a route to use during inclement weather. Indoor walking maps can include stairs, if needed.

Plan on creating three different routes - short (0.5 miles or 10 minutes), medium (1 mile or 20 minutes) and long (2-3 miles or 30-60 minutes). By providing three different routes, your employees will have the option to take a quick walk break or get in a longer walk during their lunch hour or before/after work.

Once you have your routes identified using your measurement tool of choice, you can print off the maps and display them. If you have access to a graphic design team, it would be a good idea to recruit them to assist with the process. They can condense the routes on to one map and make them more user friendly.

Routes can also be marked by putting signage with the map at the starting point for the route. If permissible, you could stripe traffic paint along the route every 20 feet, or when the route changes directions.

Resources

Sample Walking Maps

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Rev. 2/2017 Partners for a Healthy City Walk It Guide | 8 Strategy 5: Promoting Stair Use One of the simplest ways to build more physical activity in people’s lives is to prompt them to take the stairs instead of the elevator.

How to Promote Stair Use An inactive lifestyle can lead to obesity, diabetes, and even depression. Taking the stairs is a great way to be more physically active. In today’s society, we are often presented with the option of taking the stairs, escalator or elevator. By choosing to take the stairs we can add a little more physical activity into our day. It is important to create “friendly stairwells” to ensure that they are safe and inviting. If your building has a stairwell, why not use it?

How can you create friendly stairwells?

Safety Make sure there are proper hand rails and lighting.

Appearance Walls should be painted in bright colors.

Hang artwork, if permitted.

Promotion Use clever prompts and signage to encourage people to take the stairs.

Display stair posters

Resources partnersforahealthycity.org/phc/policy-center/organization/improve-stairs

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Rev. 2/2017 Partners for a Healthy City Walk It Guide | 9 Strategy 6: Sole-mates (Walking Groups & Social Support) One of the best benefits of walking is how easy it is to turn it into a social activity. Plus, the extra support is one of the reasons people have more success in continuing to walk.

How to Create Sole-mates (Walking Groups & Social Support) Find a champion Expectations for Walking Leaders Whether it’s someone on your wellness committee, • Welcome new members. or someone passionate about physical activity, it is a • Ensure that walkers are aware of the structure good idea to have a leader. of the walking group, such as dates, times and Promotion locations. Hang up posters, send out emails/newsletters or post • Carry a simple first aid kit and a cell phone. something on your organization’s intranet. Word of • Help with the promotion of the walking group to mouth is a great way to build engagement. It would be attract new members and to maintain the interest a good idea to include some information about what in the group. your goals are for this walking group and how short or • Check in with members of the group over time to long the walks might be so people can have an idea of assess needs. This will help keep it fun and inviting what to expect. for everyone. Creating Structure for the Walking Group • Organize regular meetings to help motivate the Set a date, time and location for the walks. Use your group members. You could invite different speakers walking maps if you have them! If not, now is the time to talk about wellness topics, share walking related to create them. articles, tools or events, sign up for community walks as a team, and share success stories. Ask Things to consider: your wellness committee to promote these success • Will you meet on the same day, at the same time stories to the entire organization to help recruit every week? Everyone interested may not have the more people. same flexibility. Consider different options such • Encourage your members to use a phone app that as walking before or after work, at lunch or on will help them keep track of their steps, distance breaks. traveled, or time spent walking. Tell them to keep • Creating a group name. track of their progress to increase motivation. • Will members notify the group when they cannot • Recognize members that have improved their attend? health, lost weight or increased their number of steps taken per day. • Identify under what conditions the group will not walk (ice on the sidewalks or extreme Resources: temperatures). American Heart Association: How to Start a Walking Club • Challenge the group and prevent boredom, by Establishing a Community-Based Walking Group Program using different routes.

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 10 Strategy 7: Healthy Parking Walking doesn’t have to be built into a schedule. Adding a few steps (and the associated stress relief) could be as simple as parking farther away.

How to Implement Healthy Parking An organization can build healthy parking into their wellness program by identifying the parking spots farthest from the building and then putting up a Healthy Parking sign similar to a handicap sign or an “employee of the month sign.” In addition to signs, painting the parking spot is also an option. There could also be recognition for parking in farther spots, such as earning points toward an incentive program. Get creative and make it fun!

Resources: startribune.com/blue-cross-fighting-obesity-is-just-a-walk-in -the-parking-lot/165371636/

Healthy Parking Sign and Stencil

Parking Sign

Stencil

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 11 Strategy 8: Sit for 60, Move 3 Your employee’s longevity could be at risk with the ease of the modern workday. Research shows that individuals who sit for more than an hour at a time could develop serious health implications. In fact, studies show that a regular fitness routine does not counteract the effects of prolonged sitting, emphasizing the importance for every individual to engage in physical movement throughout the day. Organizations can play a significant role in supporting this healthy behavior by implementing a “Sit for 60, Move 3” policy and/or program.

How to Implement “Sit for 60, Move 3” Example Resources

Create a policy Computer Examples: • www.workrave.org It is suggested and encouraged that meetings lasting • www.dejal.com/timeout more than 60 minutes include a physical activity break • www.fitbolt.com of 3 minutes. • iamfutureproof.com/tools/awareness/ Employees are allowed and encouraged to take up to a 3-minute physical activity break during every Phone or Table hour of sitting. Whether it is at their desk or in a • Move – Daily activity to stay healthy (FREE) meeting, we encourage everyone to get up and move throughout the day. • Stand Up! The Work Break Timer (FREE) • StandApp (99¢) Promotion • TakeBreak ($1.99) Designate someone at the beginning of every meeting to keep track of time and announce When you announce the new policy or program the physical activity break. provide examples of “Move for 3” physical activity Include “3-minute Activity Break” as an item breaks: on the meeting’s agenda. • Use the restroom on a different floor Provide online resources or mobile apps as • Use a small water bottle so you get up a reminder tool for your employees. to refill it frequently • Stand at your desk when you’re talking on the phone • Bring your personal mail to work and walk to drop it off in the outgoing mail OUR BODIES ARE BUILT TO MOVE Moving for as little as three minutes every hour helps • Take a quick lap around the building us feel our best. Once you start moving, you’ll benefit from: increased energy; a clearer mind and improved mood; higher metabolism; increased blood flow; and improved posture. with a colleague WAYS TO “MOVE 3” THROUGHOUT YOUR DAY • Walk up and down the stairs a couple times

OUR BODIES ARE (See Strategy 5 to implement friendly stairwells) Visit a coworker’s Use a printer Use a restroom desk instead of that is located on another floor or BUILT TO MOVE emailing or calling farther away one farthest away The average American spends 55 percent of their waking hours sitting.* • Use the printer farthest away Research shows that staying stationary – whether sitting or standing – for long periods of time can be bad for your health and have been linked to: • Printer fewer items at once allowing for Use a smaller water Leave your Use healthy parking bottle to encourage desk and take a by parking your car R.I.P. more frequent refills walking meeting in the farthest spot multiple trips to the copier/printer Heart Disease Obesity Diabetes Cancer Shorter Lifespan

Supported by Cooperative Agreement #DP0055493-01 funded by the Centers for Disease To learn more, visit Control and Prevention through the Nebraska Department of Health and Human Services. WHEN YOU SIT partnersforahealthycity.org Sources: Centers for Disease Control and Prevention and the American Medical Association. • Get up and go talk to a coworker about a work FOR TWO HOURS...

GOOD CHOLESTEROL BLOOD FLOW/CIRCULATION DROPS 20 PERCENT DECREASES matter instead of calling or emailing them

BLOOD SUGAR METABOLISM SLOWS BY RISES 25 PERCENT TO 50 PERCENT

* Vanderbilt University Study, American Journal of Epidemiology, 2008. Supported by Cooperative Agreement #DP0055493-02 funded by the Centers for Disease Control To learn more, visit and Prevention through the Nebraska Department of Health and Human Services. partnersforahealthycity.org

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 12 Communication Materials Talking Points for Senior Level Support Return on Investment for Walking Initiatives There is evidence to show that investing in the health of your employees by promoting walking will provide a strong return on investments. For example, David Pauer, Director of Wellness for the Employee Health Plan of Cleveland Clinic, estimates that the Cleveland Clinic Health Plan has saved $80 million in unnecessary health care costs by spending $1 million on promoting walking in combination with creating a smokefree campus and installing healthy vending machines (Pauer, 2015).

Productivity Benefits of Walking While walking helps prevent a host of chronic diseases and the increased health costs associated with them, it also has immediate benefits related to productivity and work satisfaction. • Walking increases blood flow to the brain which improves various executive functions such as concentration, memory, and decision-making. Researchers at Stanford University found that creative output is increased by 60% when walking compared to sitting (Oppezzo, 2014). • Sugar and fat metabolism is better regulated during walking which helps increase energy levels. • Walking helps regulate the levels of stress hormones such as cortisol which can weaken the immune system. Stress is also reduced by walking through the release of endorphins that relieve pain and improve mood.

Hard to Reach Individuals • Walking is the easiest and safest form of physical activity for people who already have a chronic condition or who are typically sedentary. • Walking also has the lowest dropout rate of the various forms of physical activity – partly because it requires no special equipment or designated class times.

Success Stories

University of Nebraska at Omaha Employees Step Out for Twice-Weekly Walks

Lunchtime Walkers Rock the Qwest Center Arena

Cleveland Clinic

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 13 Sample Communication Templates Walking Maps {Organization Name} is committed to providing physical activity options for the people of our organization. We are excited to announce our new walking maps! Whether you need a quick reenergizing break or a nice long walk over your lunch break, this map is for you. Check out the NEW walking maps today! {Insert where they can find the maps} {Organization Name} is helping our employees increase the number of steps they take each day! We encourage you to get up and move throughout the day. If you need a quick break to reenergize, or if you want to get some physical activity in during your lunch break, check out our new walking maps for a safe, easily accessible route. Are you struggling with the mid-afternoon energy crash? Skip the coffee, stop what you are doing, and get up and move! Come check out our new walking maps for a quick reenergizing 15 minute break! A quick walk will help reduce stress and increase your energy levels. You’ve been sitting at your desk all day. It’s time to get up and move! Come check out our new walking maps and get some steps in! A quick walk will help increase energy levels and improve your focus to get you through the rest of your day.

Healthy Parking {Organization Name} is taking steps in the right direction to create a healthy environment for our employees. We want to make sure you are taking your steps too! Check out our new Healthy Parking initiative today! We have identified the parking spot located farthest from the building and we challenge you to make it your new spot. (Maybe include an image of the new parking sign so they know what to look for). Someone beat you to the new Healthy Parking spot? No worries, there’s always tomorrow! The difference between the closest parking space and the Healthy Parking Space is (insert number of steps here). Every Step Counts. Don’t miss out on those extra steps!

Sole-mates Interested in getting some extra steps in during your day? Ask me about our Sole-mates program, which is our new walking group. One of the best benefits of walking is how easy it is to turn it into a social activity. Plus, the extra support is one of the reasons people have more success in continuing to walk. Come join us! Have you heard about our new Sole-mates program? It is our new walking group that meets (Insert dates and times here. Also, include how short or long the walks are so people can have an idea what to expect). For more information contact (insert contact information here). We want you to join us!

Walking Meetings {Organization Name} is taking steps in the right direction to create a healthy environment for our employees. We want to make sure you are taking your steps too! Did you know our company supports walking meetings? Walking meetings are one-on-one or small group discussions that are done while walking instead of sitting around a conference table. Not only do they allow people to build in physical activity, the act of walking helps people be more energized and creative because of improved blood flow to the brain. Schedule a walking meeting today! {Organization Name} encourages you to get up and move throughout your day. Walking meetings are a great way to do just that. The act of walking side-by-side with someone helps improve communication dynamics because people are focused on the issue ahead of them while they are literally moving in the same direction. Be sure to schedule a walking meeting today!

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 14 Sample Policies A policy is a written rule or guideline that outlines a plan of action applicable to all employees. Policies that support physical activity provide employees with the opportunity to make a healthy choice. Policies can affect large groups of people and have long term impacts. Policies within the workplace shape the culture. A policy that supports physical activity provides the opportunity for leaders to show a formal pledge to the health of their employees.

Effective ______(Date) it is the policy of ______(Name of Organization) that all meetings will be opportunities for physical activity. Options include holding a “walking meeting” or taking a physical activity break at the beginning or in the middle of the scheduled meeting.

Effective ______(Date) it is the policy of ______(Name of Organization) to allow employees to adjust their workday schedule for physical activity, to the extent possible. Employees will be permitted to extend their lunch hour to 1.5 hours if the additional time is made up during the day. Individuals must establish their permanent start, finish, and lunch times with their supervisor.

Effective ______(Date) it is the policy of ______(Name of Organization) to provide a walking map that outlines a route that is safe and easily accessible. Employees will be encouraged to use the walking route during breaks throughout the workday.

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 15 APPENDIX A

Walk It Assessment Tool partnersforahealthycity.org/wp-content/uploads/2016/01/Walk-It-Assessment.pdf

t do ou le est out ts lce

the walk it

t s te est cllene t ts lce

st THREE tns ou ould do to mroe te llt o ts place that could be done right away and wouldn’t cost a lot.

tool or elutn te t THREE cnes ould ou me n te lon term tt would have the biggest impact on improving this place’s llt o our llt orlce locton

rtners o

Ask someone who is in the “place” to rate its walkability and t te ould do to mroe t Identify Opportunities

Rank on a scale of 1 to 5: (1 is strongly disagree, 5 is strongly agree) t rtnerssCOMFORT AND or locl IMAGE tlent cn ou dent tt could ACCESS AND LINKAGE el mlement some o our roosed suestons EE E Attractive 1 2 3 4 5 Buildings within a comfortable distance 1 2 3 4 5 E E Unique identity/landmarks 1 2 3 4 5 Safe & convenient to ride a bike 1 2 3 4 5

Feels safe 1 2 3 4 5 Accessible and convenient by transit 1 2 3 4 5

Sufficient lighting 1 2 3 4 5 Clear signage/wayfinding 1 2 3 4 5

Clean/well maintained 1 2 3 4 5 Bike racks visible & being used 1 2 3 4 5

Not too much noise 1 2 3 4 5 Feels safe to wait for a bus 1 2 3 4 5 Shade 1 2 3 4 5 Free of blank walls/ PROTECTION FROM MOTOR VEHICLES dead space 1 2 3 4 5 Free of driveway/loading dock crossings 1 2 3 4 5

Traffic speed/volume is comfortable 1 2 3 4 5 HUMAN SCALE Drivers are looking for pedestrians 1 2 3 4 5 Comfortable places to sit 1 2 3 4 5 Crosswalks signals are well marked 1 2 3 4 5 Street trees, planters present 1 2 3 4 5 Crosswalk signals available 1 2 3 4 5 Signage designed Sufficient crossing time 1 2 3 4 5 for pedestrians 1 2 3 4 5 Short crossing distances/few lanes to cross 1 2 3 4 5 Architectural details 1 2 3 4 5 Safe distance/buffer from traffic 1 2 3 4 5 Enclosure (“outdoor room”) 1 2 3 4 5

PATH SIZE AND DESIGN USES AND ACTIVITIES Sidewalk wide enough for 2 people abreast 1 2 3 4 5 Good mix of activities 1 2 3 4 5 Sidewalk continuous & on both sides of street 1 2 3 4 5 Frequent community events 1 2 3 4 5 Walking area is free of barriers 1 2 3 4 5 Evaluate the Place Area is busy 1 2 3 4 5 Walking surface in good condition Encourages physical activity 1 2 3 4 5 (free of tripping hazards) 1 2 3 4 5 Places to buy food 1 2 3 4 5 Designed for wheelchair access 1 2 3 4 5

Ground-floor retail, OTHER COMMENTS street vendors 1 2 3 4 5

SOCIABILITY

People in groups 1 2 3 4 5 Community pride evident 1 2 3 4 5 Reasons to converse (public art, street performers) 1 2 3 4 5 Women, children and seniors present 1 2 3 4 5 Places to congregate 1 2 3 4 5

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 16

APPENDIX B

Sample Destination Directory

Old Market Sundries 1003 Howard St. • 402-345-8198 Omaha World-Herald Kiosk Omaha World-Herald Building 1314 Douglas St. • 402-444-2444 Summit Hallmark A guide to walking your First Nat’l Bank Tower A guide to 1601walking Dodge your St., Suite 100 • 402-341-5555 errands downtown. errands downtown.Union Pacific Gift Shop Union Pacific Building,1400 Douglas St. 402-544-5041 Get Copies Made CopyCat 1501 Howard St. • 402-341-0720

Pick up Groceries Fill a Prescription Visit a Salon or Barber Have Your Shoes Repaired Summit Hallmark Cubby’s Old Market Alegent Creighton Clinic First Nat’l Bank Tower Curb Appeal H & M Steppers 601 S. 13th St. Barker Building 1601 Dodge St., Suite 100 518 S. 10th St.Pick up Groceries First Nat’l Bank Building 402-341-2900 310 S. 15th St. 402-341-5555 402-345-0404 1620 Dodge St., 1st Floor • 402-813-9921 402-717-2780 Cubby’s Old Market Patrick’s Grocery Union Pacific Gift Shop Downtown Metro601 S. 13th St. • 402-341-2900Have Your Clothes Dry Cleaned or Tailored 1416 Howard St. Depot Drug Union Pacific Building Hairstyling SY Cleaners Patrick’s Grocery 402-884-1600 Union Pacific Building 1400 Douglas St. 1515 Farnam St. 1605 Farnam St. • 402-505-9549 1416 Howard St. • 402-884-1600 1400 Douglas St. 402-544-5041 402-346-3494 Summit Hallmark (listed under Gifts and Greeting Cards) Borrow a Book 402-544-3740 Borrow a Book also offers dry cleaning. Get Copies Made Hair Market W. Dale Clark Library 413 S. 11th St.W. Dale Clark Library Get Your Car Washed or Detailed 215 S. 15th St. Get New Contacts CopyCat 402-345-3692 402-444-4800 or Glasses 215 S. 15th St. • 402-444-4800Eagle One Downtown 1501 Howard St. First Nat’l Bank Tower Commercial Optical 402-341-0720 Hair Is Salon See a Medical Professional See a Medical Professional Woodmen Tower 1601 Dodge St., Suite 101 • 402-714-1487 513 S. 13th St. Alegent Creighton Clinic 402-344-0219 1700 Farnam St., Alegent Creighton Clinic Have Your Shoes 1319 Leavenworth St. • 402-280-2010Visit a Salon or Barber 1319 Leavenworth St. Repaired 5th Floor 402-280-2010 Buy Stamps 402-933-0339Alegent Creighton Clinic Curb Appeal H & M Steppers U.S. Post Office 518 S. 10th St. • 402-345-0404 First Nat’l Bank Building Harley’s BarberCity Shop County Building Alegent Creighton Clinic 1617 Farnam St. 1620 Dodge St., 1st Floor & Salon 1819 Farnam, Suite 709 • Downtown402-717-0710 Metro Hairstyling City County Building 402-346-0269 402-813-9921 First Nat’l Bank Building 1515 Farnam St. • 402-346-3494 1819 Farnam, Suite 709 The Health Clinic at Union Pacific Note: Patrick’s (listed under Groceries) 1620 Dodge St., 1st Floor 402-717-0710 also sells stamps 1400 Douglas St. • 402-544-5011 Have Your Clothes Dry 402-346-9867 Hair Market Note: the Alegent Creighton Clinic in413 the Barker S. 11th Building St. • 402-345-3692 Grab a Gift or Cleaned or Tailored (listed under Pharmacy) also sees patients. The Health Clinic at Sirens at the Loft SY Cleaners Hair Is Salon Union Pacific Greeting Card 1105 Howard VisitSt. a Dentist 1605 Farnam St. 402-933-9333 Woodmen Tower 1400 Douglas St. City Limits 402-544-5011 402-505-9549 City View Dental 1700 Farnam St., 5th Floor • 402-933-0339 1114 Howard St. Urbane Salon Summit Hallmark (listed under Gifts and 1415 Harney St. • 402-341-7576 Note: the Alegent Creighton Clinic 402-345-3570 Greeting Cards) also offers dry cleaning. & Day Spa Harley’s Barber Shop & Salon in the Barker Building (listed under Pharmacy) 1007 Farnam St.Old Market Dental First Nat’l Bank Building also sees patients. Old Market Sundries Get Your Car Washed 402-934-29091105 Howard St. • 402-505-44241620 Dodge St., 1st Floor • 402-346-9867 1003 Howard St. Visit a Dentist or Detailed 402-345-8198 Fill a Prescription Sirens at the Loft Eagle One Downtown = B-cycle station City View Dental Alegent Creighton Clinic 1105 Howard St. • 402-933-9333 1415 Harney St. First Nat’l Bank Tower Omaha World-Herald Learn more aboutBarker walking Building 402-341-7576 Kiosk 1601 Dodge St., Suite 101 Urbane Salon & Day Spa and your health310 at S guides.15th St • 402-717-2780 Omaha World-Herald Building 402-714-1487 1007 Farnam St. • 402-934-2909 Old Market Dental omahalibrary.org/walk 1314 Douglas St. 1105 Howard St. Depot Drug Learn more at guides.omahalibrary.org/walk 402-444-2444 402-505-4424 For additional information, contact Andy at 402-444-7225.Union Pacific Building or contact Andy at 402-444-7225 1400 Douglas St. • 402-544-3740 This information is not meant to inform a person of all options, but provide some resources to encourage them walk around downtown Omaha. This information is not meant to inform a person of all options, but to provide some resources to encourage them to walk around downtown Omaha. Get New Contacts or Glasses Commercial Optical 513 S. 13th St. • 402-344-0219

Buy Stamps Note: Patrick’s (listed under Groceries) also sells stamps U.S. Post Office 1617 Farnam St. • 402-346-0269 Grab a Gift or Greeting Card City Limits 1114 Howard St. • 402-345-3570

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 17 APPENDIX C

Sample Walking Maps Douglas County Health Department WALKING MAP Walking is a great form of exercise and provides the foundation for a healthy lifestyle. Take a quick break or go the long route. You’ll be glad you did.

N. 16th St. 11thN. St. N. 24th St. 24th N.

Nicholas St.

r. D tt N. 17thN. St. N. 21stN. St. St. 20th N. Florence Blvd. o b b Izard St. A

Cuming St. Cuming St. N. 16th St. 16th N. N. 14th St. N.

Burt St. Burt St. TD Ameritrade Park

N. 24th St. 24th N. Creighton University Mike Fahey St. Campus N. 13th St. N. 12th St. N.

California St.

Cass St. St. 10th N. CenturyLink Center

480 N. 20th St. 20th N. N. 24th St. 24th N.

Central High APMACapitol + Ave. CO-LAB School

0.5 1 1.25 1.5 mile mile miles miles

walk around to Mastercraft to CenturyLink Creighton Loop Supported by Cooperative Agreement #DP0055493-02 funded by the the block Building and back and back (30 min.) Centers for Disease Control and Prevention through the Nebraska (11 min.) (20 min.) (25 min.) Department of Health and Human Services

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 18 Western Nebraska Community College

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 19 Nebraska Methodist College

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 20 Cabela’s

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 21 APPENDIX D

Frequent Flighter Sample Promotional Materials

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OG PAK GIO PAK WATLOO BIG PAPIO TAIL GIO PAK MITOWN WALNT CK IONT TAIL N WALNT CK NOT O GIO PAK CALCO ILL CATION AA OT O GIO PAK OMA MITOWN WALNT CK ATLAN O AMICA PAK MITOWN WT O N.P. OG PAK GIO PAK CALCO ILL CATION AA OT O WALNT CK OMA WALNT CK GIO PAK N.P. OG PAK GN LAY MALL WALNT CK MILL PAK NOT O OMA GIO PAK CALCO ILL CATION AA ATLAN O AMICA PAK MITOWN WT O WALNT CK NOT O GIO PAK OL MAKT TANING BA TAIL WALNT CK OMA OMA MILL PAK WALNT CK MILL PAK ATLAN O AMICA PAK MITOWN WT O PIPAL PAK GN LAY MALL WALNT CK OMA GIO PAK CALCO ILL CATION AA OL MAKT TANING BA TAIL WALNT CK MILL PAK NOT O GN LAY MALL BIG PAPIO TAIL IL CLB OMA MILL PAK CALCO ILL CATION AA N NOT O ATLANPIPAL PAK O AMICA PAK CNNINGAM LAK PIPAL PAK OL MAKT TANING BA TAIL GIO PAK NOT O MILL PAK MILL PAK N.P. OG PAK TANILITY PAK OMA PIPAL PAK BIG PAPIO TAIL NOT O IL CLBATLAN O AMICA PAK CNNINGAM LAK GIO PAK NOT O CALCO ILL CATIONOL AA MAKT TANING BA TAIL OT O KYTON TAIL N PIPAL PAK BIG PAPIO TAIL IL CLB OMA MILL PAK N.P. OG PAK N NOT O ATLANPIPAL PAK O AMICA PAK CNNINGAM LAK GIO PAK N.P. OG PAK CALCO ILL CATIONOL AA MAKT TANING BA TAIL OT O KYTON TAIL MILL PAK N.P. OG PAK TANILITY PAK LONC BNNINGTON OMA GIO PAK CALCO ILL CATIONOL AA MAKT TANING BA TAIL OT O KYTON TAIL GIO PAK NOT O N.P. OG PAK WALNT CK Y N.P. OGOT PAK O KNICK PAK OMA GIO PAK GIO PAK N.P. OG PAK BNNINGTON OL MAKT WALNT CK NOT O BNNINGTON OMA GIO PAK ALL LMWOO PAK WALNT CK Y N.P. OG PAK KNICK PAK KYTON TAIL OINKY LAK PAK OT O WALNT CK Y N.P. OG PAK NOT O IONT TAIL OL MAKT WALNT CK OT O KNICK PAK ALL LMWOO PAK CNNINGAM LAK KYTON TAIL OINKY LAK PAK OL MAKT WALNT CK MMOIAL PAK IONT TAIL ALL OINKY LAKLMWOO PAK PAK PIPAL PAK N.P. OG PAK LKON KYTON TAIL KNICK PAK N.P. OG PAK MML PAK CNNINGAM LAK IONT TAIL OT O KNICK PAK OT O MMOIAL PAK BNON PIPAL PAK N.P. OG PAK LKON CNNINGAM LAK WPANN LAK NOT O BIG PAPIO TAIL KNICK PAK N.P. OG PAK KNICK PAK MML PAK SMALLN.P. OG PAK LKONMMOIAL PAK NOO N OT O OT O BNON PIPAL PAK KNICK PAK N.P. 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EXCERCISE WALKING UP THE STAIRS WALKING UP THE STAIRS BNON NEEDS THE 2 MINUTES A DAY HELPS

GIO PAK ATLANALLY O AMICA PAK WALNT CK 2 MINUTES A DAY HELPS

YOUR HEART BIG PAPIO TAIL PREVENT WEIGHT GAIN. PREVENT WEIGHT GAIN.

PIPAL PAK

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Rev. 2/2017 Partners for a Healthy City Walk It Guide | 22 APPENDIX E

Healthy Parking Sample Posters

ROCK STAR DID SOMEONE WALKING PARKING TAKE YOUR MEETINGS Has Been Relocated PARKING COULD SPOT? Save Yourour Life Research has shown that walking for No Worries 10 minutes, three times a day, can lead to a dramatic reduction in the risk of:

Heart Disease Dementia

10 MIN 3 TIMES A DAY

Type 2 Diabetes High Blood Pressure WE RESERVED A HEALTHY DON’T PARK YOUR CAR PARKING SPOT IN THE FRONT ROW. JUST FOR YOU! Osteoporosis Breast Cancer Instead, find the spot farthest away Don’t let them steal your extra and walk.* The extra steps — and the steps, too. associated stress relief — will leave you feeling like a rock star. *Always take safety into consideration.

Supported by Cooperative Agreement #DP0055493-01 funded by the Centers for Disease Control Supported by Cooperative Agreement #DP0055493-01 funded by the Centers for Disease Control and Prevention through the Nebraska Department of Health and Human Services. To learn more, visit Supported by Cooperative Agreement #DP0055493-01 funded by the Centers for Disease Control and Prevention through the Nebraska Department of Health and Human Services. To learn more, visit and Prevention through the Nebraska Department of Health and Human Services. To learn more, visit Sources: Centers for Disease Control and Prevention and the American Medical Association. partnersforahealthycity.org partnersforahealthycity.org Sources: Centers for Disease Control and Prevention and the American Medical Association. Sources: Centers for Disease Control and Prevention and the American Medical Association. partnersforahealthycity.org

TAKE YOUR Find Your HEALTHY MEETING SOLE PARKING OUTSIDE Now Available And on a Walk MATE

A FEW TIPS FOR A SUCCESSFUL STEP INTO A HEALTHY WALKING MEETING: RELATIONSHIP SMALL CHANGES • Plan ahead so that everyone is prepared Walking is the simplest way for people AND EXTRA STEPS with comfortable walking shoes. of all fitness levels to build physical activity back into their lives. • Scout a route to minimize noise and distractions. INTERESTED IN CAN QUICKLY ADD • Save a few minutes at the end to jot down Just 10 minutes of walking, three times a GETTING SOME EXTRA UP TO BIG HEALTH any meeting notes. day, can lead to a dramatic reduction in the STEPS IN DURING YOUR DAY? risk of heart disease, type 2 diabetes, high Join the Sole-Mates Walking Club. BENEFITS. blood pressure, obesity and osteoporosis. Just 10 minutes of walking, three times CONTACT: a day, can lead to a dramatic reduction in the risk of heart disease, type 2 diabetes, high blood pressure, obesity and osteoporosis.

Supported by Cooperative Agreement #DP0055493-01 funded by the Centers for Disease Control and Prevention through the Nebraska Department of Health and Human Services. To learn more, visit Supported by Cooperative Agreement #DP0055493-01 funded by the Centers for Disease Control Sources: Centers for Disease Control and Prevention and the American Medical Association. To learn more, visit Supported by Cooperative Agreement #DP0055493-01 funded by the Centers for Disease Control To learn more, visit partnersforahealthycity.org and Prevention through the Nebraska Department of Health and Human Services. and Prevention through the Nebraska Department of Health and Human Services. partnersforahealthycity.org partnersforahealthycity.org Sources: Centers for Disease Control and Prevention and the American Medical Association. Sources: Centers for Disease Control and Prevention and the American Medical Association.

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 23 APPENDIX F

Additional Resources & References Surgeon General’s Call to Action for Walking and Walkable Communities

Harvard Business Review: Sitting is the Smoking of Our Generation

23 and ½ Hours Video: What is the Single Best Thing We Can Do for Our Health?

America Walks • Walk and Work: Innovative ways to integrate walking into workplace and business practices (Recorded Discussion) • Establish Walking Meetings at Work • Changing the Culture • Resources to Empower Your Community with Walking Initiatives • Use Apps to Encourage Walking

Every Body Walk! Informational Videos • Workplace Walking • Sedentary Lifestyles • Walking and Diabetes

American Heart Association – Start Walking Now Program • Benefits of Walking • Fitting Fitness into a Busy Schedule

References: Brownson RC, Boehmer TK, and Luke DA. (2005). Declining Rates of Physical Activity in the United States: What Are the Contributors? Annual Review of Public Health; 26: 421-43. Physical Activity Guidelines Advisory Committee. (2008). 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. Pauer, D. (2015). What’s Happening in Health Care? (Webinar). America Walks. February 20, 2015. americawalks.org/america-walks-whats-happening-in-health-care-webinar (Accessed August 5, 2015). Centers for Disease Control and Prevention. (2012). Vital Signs: Walking Among Adults – United States, 2005 and 2010. Morbidity and Mortality Weekly Report; 61 (31): 595-601. Berkowitz B, and Clark P. (2014). The Health Hazards of Sitting. The Washington Post; Jan. 20, 2014. Oppezzo, M, and Schwartz DL. (2014). Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking. Journal of Experimental Psychology; 40 (4): 1142-1152.

Rev. 2/2017 Partners for a Healthy City Walk It Guide | 24