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West End Walkers 65+ West End Walkers 65+ The West End Walkers 65+ Information Booklet 1 Contents West End Walkers 65+ West End Walkers 65+ is a study being run from Buckingham Terrace Medical Practice in the west end of Glasgow. The study aims to encourage people aged 65 years or more to increase the amount of walking they do. This will help achieve the recommended levels of physical activity for health benefit by increasing walking participation over time. Welcome to the West End Walkers 65+ Information booklet Walking is one of the best methods of being active. In this booklet you will find information Why Walk? about: • It’s free • • No special equipment is required West End Walkers 65+ • almost anyone can do it • • There are lots of places to go all around Glasgow for good walks Walking: The Easiest Way To Maintain Health • It’s low impact so there are lower risks of injury • Walking regularly: Ideas for taking health walks in your area. • Makes you feel good • Gives you more energy • Helps you sleep better • Helps manage your weight • Reduces stress levels • Reduces the risk of developing heart disease, certain cancers & type II diabetes by up to 50% 2 3 Walking: The Easiest Way To Maintain Health Walking: The Easiest Way To Maintain Health Participating in regular physical activity is one of the best ways of staying healthy. Currently, Rating Of Perceived Effort health experts recommend that we participate in 30 minutes of physical activity on at least five days a week. How fast should I walk? • This activity should be of at least a moderate level – this means that you should be able to The effort we need to put in to gain health benefits is termed “moderate intensity”. This equates talk (but maybe not sing) when you walk and you should feel warmer. to how we feel when we are walking at a normal to brisk pace. The chart below might help you to judge the correct level of effort. If you think of walking then the chart suggests that the correct The diagram below shows how hard walking should be for you. During walks, you should try and amount of effort is when you feel that you are 12-14 on the scale or when you feel you could talk rate how hard walking is. You should then aim to walk at a pace that fits in the shaded area of the to someone who is walking beside you. diagram – the part that is ‘Somewhat Hard.’ talk! sing ! talk! whistle! talk! g a s p ! Level 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Effort very, very light very light fairly light somewhat hard hard very hard very, very hard Worn a dawdle! a skoosh! nae bother! pechin! puffed! exhausted! oot! 4 5 Walking: The Easiest Way To Maintain Health Walking: The Easiest Way To Maintain Health In West End Walkers 65+, walking participation is increased on a weekly basis using a target Pedometer Information number of steps measured by a pedometer Correct Usage • Attach the pedometer to your belt or to the top of your trousers/skirt. Ensure it is fixed securely to your clothes in order to accurately record steps taken, and for security reasons. Make sure your waistband is not too loose. Weeks of Target Steps • The pedometer should be attached as soon as possible after getting out if bed, and worn at all times West End Illustration of a pedometer Walkers 65+ during the day except for sleeping, showering and sports. here 1 - 2 Additional 1500 steps • The pedometer must be horizontal to the ground in order to function correctly. on three days per week • The case should be closed during use and opened only to see the readings (the unit will not count 3 – 4 Additional 1500 steps steps if the case is open). on 5 days per week • Do not change the settings made by the researcher. If anything changes by accident, please contact 5 – 6 Additional 3000 steps one of the West End Walkers 65+ staff. on 3 days per week • To look at your previous 7 days steps, press “MEMORY” to scroll through from 1 day before to 7 6 – 12 Additional 3000 steps days before. Press “MEMORY” again until the screen says - - - - - -. The pedometer will then return on 5 days per week to the normal display. Safety Information • Keep the battery and battery cover away from small children • Consult your physician immediately if a battery is swallowed Roughly speaking, 1500 steps equals • Do not disassemble or modify any part of the unit about 15 minutes of walking and 3000 • Do not throw the battery into a fire steps equals about half an hour of walking. • Do not subject the unit to severe shock • Do not clean using thinner, alcohol or benzene • Avoid direct sunlight, dust, rain and humidity 6 7 Walking Programme – Week 1 Walking Programme – Week 2 Aim: To walk an extra 1,500 steps on at least 3 days of the week. Aim: To walk an extra 1,500 steps on at least 3 days of the week. Baseline daily step-count: _________ Baseline daily step-count: _________ Target for at least 3 days: _________ Target for at least 3 days: _________ • Extra walking does not have to be completed all at once. It can be split into simple blocks of 5, 10 or 15 minutes etc. • When at home take the dog for a walk, take the grand kids to the park or walk • Walking should be brisk but comfortable. It should not be at a pace where you to the shops to get messages. feel breathless, uncomfortable and may need to stop. Walking Goals: Walking Goals: Day of Week What, when and where √ when you achieve Day of Week What, when and where √ when you achieve Monday Monday Tuesday Tuesday Wednesday Wednesday Thursday Thursday Friday Friday Saturday Saturday Sunday Sunday Daily step counts: Some people find it helpful to record their daily step counts, Daily step counts: Some people find it helpful to record their daily step counts, either each night or once a week. If you feel this would be helpful to you then either each night or once a week. If you feel this would be helpful to you then please complete this table. please complete this table. Day 1 2 3 4 5 6 7 Day 1 2 3 4 5 6 7 Steps Walked Steps Walked 8 9 Walking Programme – Week 3 Walking Programme – Week 4 Aim: To walk an extra 1,500 steps on at least 5 days of the week. Aim: To walk an extra 1,500 steps on at least 5 days of the week. Baseline daily step-count: _________ Baseline daily step-count: _________ Target for at least 5 days: _________ Target for at least 5 days: _________ • When travelling on the bus, get off the bus at an earlier stop and walk the rest • Go shopping in town with your friends. of the way, or walk to the next stop along the route before you catch the bus. • Walk to visit friends or families instead of taking the car or bus. Walking Goals: Walking Goals: Day of Week What, when and where √ when you achieve Day of Week What, when and where √ when you achieve Monday Monday Tuesday Tuesday Wednesday Wednesday Thursday Thursday Friday Friday Saturday Saturday Sunday Sunday Daily step counts: Some people find it helpful to record their daily step counts, Daily step counts: Some people find it helpful to record their daily step counts, either each night or once a week. If you feel this would be helpful to you then either each night or once a week. If you feel this would be helpful to you then please complete this table. please complete this table. Day 1 2 3 4 5 6 7 Day 1 2 3 4 5 6 7 Steps Walked Steps Walked 10 11 Walking Programme – Week 5 Walking Programme – Week 6 Aim: To walk an extra 3,000 steps on at least 3 days of the week. Aim: To walk an extra 3,000 steps on at least 3 days of the week. Baseline daily step-count: _________ Baseline daily step-count: _________ Target for at least 3 days: _________ Target for at least 3 days: _________ • Try new routes. • Try not to be put off by the weather. If its raining get your wellies on, get an • Try not to take elevators or escalators when stairs are easily available. Even umbrella and go for a good walk through the puddles (it’s more enjoyable than climbing a few flights of stairs is better than climbing none. you think!). You could also walk indoors, like in a shopping centre. Walking Goals: Walking Goals: Day of Week What, when and where √ when you achieve Day of Week What, when and where √ when you achieve Monday Monday Tuesday Tuesday Wednesday Wednesday Thursday Thursday Friday Friday Saturday Saturday Sunday Sunday Daily step counts: Some people find it helpful to record their daily step counts, Daily step counts: Some people find it helpful to record their daily step counts, either each night or once a week. If you feel this would be helpful to you then either each night or once a week. If you feel this would be helpful to you then please complete this table. please complete this table. Day 1 2 3 4 5 6 7 Day 1 2 3 4 5 6 7 Steps Walked Steps Walked 12 13 Walking Programme – Week 7 Walking Programme – Week 8 Aim: To walk an extra 3,000 steps on at least 5 days of the week.
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