SCOTM! Walk Member Handbook

Sumter County on The Move! Member Handbook

This handbook was developed by the University of South Carolina Prevention Research Center (USC PRC) and Sumter County Active Lifestyles (SCAL). This handbook is not copyrighted and may be reproduced in part or in whole for educational purposes only. The USC PRC and SCAL must be acknowledged as the handbook’s author on all reproductions of the handbook. No part of this handbook may be sold. Please contact Melinda Forthofer, PhD for questions about replication or the handbook’s contents.

SCOTM! Faculty and Staff Contact Information

Melinda Forthofer, PhD Principal Investigator

Sara Wilcox, PhD Co-Investigator & Director of the USC PRC Patricia A. Sharpe, PhD, MPH Co-Investigator Lili Stoisor-Olsson, MPH, MSW Project Coordinator

Ericka Burroughs, MA, MPH Project Manager

Linda Pekuri MPH, RD, LD Executive Director, SCAL

SCOTM! Website: http://www.sumtercountymoves.org/

Funding for this handbook was made possible by Cooperative Agreement Number U48/DP001936 from the Centers for Disease Control and Prevention (CDC) and the USC PRC. Its contents are solely the responsibility of the authors and do not necessarily represent the official views of the CDC, USC PRC, or SCAL.

Table of Contents Introduction 2

Connecting with your SCOTM! Member Network 4

Walking 5

Health and Safety 7

Walking in Different Seasons 11

Measuring Walking Intensity 13

Sticking with Your Walking Program 14

Remember These Tips… 17

What to Expect from Your Walking Group and Leader 18

SCOTM! Member Resources 19

References 28

Credits and Acknowledgments 28

Notes 29

SCOTM! Member Forms 30

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Introduction

hy walk? The Centers for Disease Control and Prevention (CDC) finds that over half of the adults in the United States are not getting enough exercise to W benefit their health. According to the Task Force on Community Preventive Services (2002), physical inactivity is the second leading actual cause of death in the United States. That is why physical inactivity has been called the ‘silent killer’ of our time. Walking is a good way to get people who are inactive to exercise. It is a natural activity that Did you know walking… costs little and is easier to start and continue than other activities. Walking requires no  Reduces the risk of dying from heart disease and of developing special equipment, is available to most people, high blood pressure, colon cancer, and has a low risk of injury. and diabetes. Health benefits of walking at a brisk pace can  Helps maintain healthy bones, be seen with as little as 150 minutes per week. muscles, and joints. The walking does not have to be done all at  Helps control weight, build lean once. Ten minutes of brisk walking at different muscle, and reduce body fat. times throughout the week can provide health  Reduces anxiety and depression benefits. while increasing feelings of well- being. Benefits of walking groups  Can help reduce blood pressure. Social support is an important part of meeting

 Is safer than any other form of exercise goals. Walking groups provide social exercise. support. Researcher Mary Nies (Nies &

Motka, 2006) found in one of her studies that 80% of those who met their walking goals had social support. Having people around who enjoy walking can be motivating and provide accountability so that everyone in the group can meet their walking goals. Walking groups give the health benefits of physical activity with the added bonus of being part of a group. If you enjoy walking in a group, SCOTM! provides that option for you.

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However, it is not necessary to walk with your group all of the time. This is why the SCOTM! program can work for everyone. As a member of SCOTM!, you can walk with your group, with others, or alone. Whatever your preference, SCOTM! provides you with tools for mobilizing social support, overcoming barriers to walking, and staying motivated to reach your walking goals. Connecting with Your SCOTM! Member Network Staying connected with the SCOTM! member network provides the best opportunity for you to receive support and resources to meet your walking goals. Communication options Email SCOTM! staff will email you information periodically. Be sure to update your email address with a staff member if needed. You can also email us if needed. Email addresses are located on the title page of this handbook. Facebook Are you a member of Facebook? If so, become a Facebook friend of ours at “Sumter County On The Move” to receive motivating tips and testimonies from others in the SCOTM! network on a regular basis. Not a member of Facebook? No problem. It is not necessary for participation in SCOTM! If you would like to join Facebook, see page 22 for more information. Twitter Twitter will be another way that you can stay connected to SCOTM! Follow us on “Twitter @SumterCoMoves” to receive motivating tweets and other information regularly. Do not have a Twitter account? No problem. It is not necessary for participation in SCOTM! If you would like a Twitter account, see page 22 for more information.

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Walking

Walking is something most people do on a daily basis. It is a natural activity that most people can perform with confidence. There are a few things to keep in mind when walking for fitness that will make the experience more enjoyable and reduce your risk of injury. This section gives tips for walking and ideas to keep you motivated while on the walk.

Good walking posture and movement A good walking posture will help walkers reduce their chance of injury, breathe better while walking, and enable them to move at a better pace. The movement of our limbs has a large impact on our walking pace. First, we will look at different parts of the body and how they are positioned while walking. Next, we will look at the movement of our limbs. Finally, we will put all of them together to achieve good walking posture and movement.

Posture

Head The head should be centered with the ears directly over the shoulders. The chin should be parallel with the ground and the eyes looking ahead about 6 to 8 feet.

Shoulders The shoulders should be relaxed, down and back. This creates some space between the ears and the shoulders. (You can feel the correct shoulder Many of us don’t think about posture by rolling your shoulders up to your ears our posture while walking. These tips can help improve and then sliding your shoulder blades down the our walking posture and our spine.) posture overall.

Chest The chest should be lifted and open.

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Movement

Arms The arm swing should be natural and comfortable. The forward swing should be relaxed and close to the center of the body.

Legs The length of each stride should be comfortable for you. Stride length will vary between individuals. The length of the leg, hamstring tightness, and rotation of the hips all factor into the length of a person’s stride.

Foot placement With each step, the heel should touch the ground first. The weight then rolls forward to the ball of the foot, lifting the heel off the ground. The middle toes should be in line with the shin bone to ensure proper forward motion.

Putting it all together

Walking is a natural activity. Reminding yourself of the proper walking form when you begin to tire will help you maximize your benefits from walking. While it is true that those with longer legs cover more ground with each stride, it is not necessary to increase the length of the stride to walk faster. The faster the rear leg is brought forward, the faster the rate of walking will be.

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Health and Safety

Walking is very safe for most people. It is a low-risk activity, but being aware of health and safety concerns will help you to minimize the chance of injury. It is a good idea for all walkers to know what to do in case something happens and things to watch for to keep the walk as safe and enjoyable as possible.

Health screening Physical activity is safe for most people, and walking is a low-risk activity. It reduces health problems associated with a sedentary lifestyle and has many benefits. Still, there are some people who should check with their doctor before changing their amount of physical activity. If you have or develop any of the following health conditions, talk with your doctor before starting or continuing a walking program:

. heart trouble . chest pain when doing physical activity . episodes of chest pain during the last month when not doing physical activity . dizziness that causes you to lose your balance or consciousness . joint or bone problems worsened by physical activity . uncontrolled high blood pressure

. other health problems that might keep you Walking is a low-risk from starting a walking program activity, but there are some people who should check with their doctor before starting a walking program.

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Sun protection

According to the CDC, skin cancer is the most common form of cancer in the United States. Exposure to the sun's ultraviolet (UV) rays appears to be the most important environmental factor involved with developing skin cancer. During the summer months, UV radiation tends to be greater. While walking, regular use of the following will help prevent skin cancer:

 a shady walking route, especially if you’re walking during midday hours (10:00 a.m. – 4:00 p.m.). This is when UV rays are strongest and do the most damage.  clothing to protect exposed skin  a visor or hat with a wide brim to shade the face, head, ears, and neck  dark sun glasses that block the sun’s rays  sunscreen with sun protective factor (SPF) 15 or higher

Clothing

Walking does not require special clothing, but here are helpful ideas to make the walk more comfortable:  Wear clothing that is lightweight, breathable, and doesn’t restrict movement.  On cool days, wear several layers so that when you start to warm up you are able to remove the outer layers.  Wear a rain jacket or use an umbrella on rainy days.  Use a backpack or fanny pack to carry necessities like identification, cell phone, and water.  Wear socks that fit well to help prevent blisters. Socks should not bunch up.

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Footwear

Have you been shopping for athletic shoes lately? A pair of shoes that fit comfortably and allow the foot to move easily is the most important tool you need for walking. With so many on the market, it's hard to know which shoe is best. Consider these guidelines.  Shop at a store that has a reputation for knowledgeable employees who can help you.  The shoes should fit properly so that there is sufficient toe room and the heel is snug, but not pinching.  The arch support should provide a good fit, Choose shoes that are support, and comfort. comfortable, lightweight yet  Shop in the afternoon when your feet are the sturdy, and don’t give you blisters. biggest.  Choose a shoe that is designed for walking.  Replace your shoes every 300 to 500 miles (1 mile = approximately 2000 steps).  Most importantly, make sure the shoe is comfortable and fits you.

A note about toning shoes: According to Dr. Edward R. Laskowski, co-director of the Mayo Clinic Sports Medicine Center, so-called “toning” shoes have shown to be no more effective than the average walking shoe. There is no need to spend extra money. For more information about toning shoes, visit http://www.mayoclinic.com/health/toning- shoes/AN02122.

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Safety9B29B and etiquette

When walking, remember to…  Walk no more than two abreast.  Use sidewalks and crosswalks when available.  Use traffic signals and cross when directed.  Always carry a cell phone or walk with someone who has one.  It is a good idea to carry some band-aids and wet wipes.  Be respectful of other walkers. Do not smoke.  Be respectful of the environment. Do not pollute.  When walking your dog, use a pooper scooper.  Maintain confidentiality. Do not share your walking group members’ business with others.

. What to do in case of an accidentIf there is an accident or injury, remain calm! . If you do not need medical attention, relax in a safe place until you feel better. If walking with your walking group, inform your leader or another walker so that you are not left unattended. . If medical assistance is required, do not move. Call 9-1-1 immediately.

30 Liability

Be sure to inform SCAL of any incident, even if medical attention is unnecessary.

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Resource numbers It is a good idea to save these resource numbers in cell phone contact list. Emergency 9-1-1

Property Concerns See page 26 (e.g., street light outages, sidewalk damage)

Walking in Different Seasons

Changing seasons bring changing weather. Some walkers find it difficult to maintain their enthusiasm in certain weather conditions. Plan ahead for these changes. Come up with incentives to continue walking in less favorable conditions. Refer to the SCOTM! Guide to Indoor Places to Walk in Sumter on page 25 for indoor walking options when the weather is unfavorable for walking.

Refer to the SCOTM! Guide Time changes to Indoor Places to Walk in  As the time changes in your area, there Sumter on page 25 for indoor walking options. may be periods when you are walking in the dark. In darker hours of the day, wear reflective clothing to alert motorists that pedestrians are present.

 If your dog accompanies you on walks, consider using a reflective collar or vest for your dog.

 During lighter hours of the day, wear bright colors to be visible to drivers.

 Put reflective tape on all sides of your umbrella to ensure visibility when it is raining.

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Hot weather  Wear light clothing and sunscreen (see page 8 for more information).

 Drink plenty of water as you are walking.

 Be aware of the symptoms of heat exhaustion, which include weakness, fatigue, dizziness, muscle ache, headache, profuse sweating, rapid heart beat, intense thirst, hyperventilation, and elevated temperature. If these symptoms occur, contact emergency medical assistance immediately.

 The hottest hours of the day tend to be 3:00 - 5:00 p.m.

Cold weather and rain  Although walking raises your heart rate, which warms the body naturally, it is important to bundle up.

 Poor visibility and heavy rain can send a car or bus off the road in your

direction. Consider walking on a walking track in heavy rain.

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Measuring Walking Intensity and Pace

The talk test You may wonder how fast you should walk for health benefits. The talk test is a simple way to measure relative intensity. As a rule of

The Talk Test is a simple thumb, if you're doing moderate-intensity activity, way to measure intensity. such as walking briskly, you can talk, but not sing, during the activity. Walking briskly equals about three miles an hour or faster. Do not worry if you cannot walk that fast right now. Set goals for yourself and gradually increase your walking intensity.

Walking pace

What about pace? You should walk at a pace that you are comfortable with and gradually increase your pace until you are able to walk at least three miles per hour. Here is a guideline:

WALKING SPEED TIME (miles per hour) 15 minutes 30 minutes 45 minutes SLOW (2 miles per 0.5 miles 1.0 miles 1.5 miles hour) MEDIUM (3 miles 0.75 miles 1.5 miles 2.25 miles per hour)

FAST (4 miles per 1 mile 2 miles 3 miles hour) NOTE: This information should only be used as a guide. Walking speed may vary among individuals of different ages, abilities, leg length, and levels of fitness

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Sticking with Your Walking Program

People begin and quit walking programs. Walking requires a time commitment and may be accompanied by physical symptoms like sweating, pain and muscle soreness, especially if you do not “start low and go slow.” In other words, if you have not been active in a while, take your time; do not overdo it. Increase your pace as you become more comfortable and fit. Sticking with walking will help you control and lose weight, improve the function of your heart, and decrease your risk of developing heart disease, cancer, and high blood pressure. So the question is how do you stick with it? Here are some tips:

1. Set goals: To stay motivated, instead of choosing a very ambitious long-term goal like being able to run a marathon, choose a specific, more easily attainable goal. For example, I will walk Monday through Friday at noon for 30 minutes. We suggest setting a goal weekly. Use the SCOTM! Weekly Personal Goal Contract on page 31 to write a specific, attainable goal each week.

2. Establish a routine: Set a specific time to walk. If you cannot walk with your group or at the same time every day, make an appointment for yourself on your calendar to walk. Plan around various appointments, events, etc. that you have scheduled for that particular week. Keep reminders around – shoes by the door, shoes at work, notes in your calendar, log by your bed, etc. These “prompts” help remind us to walk and are very useful when we are not feeling up for it.

3. Include variety: Vary your walking routine to make it fun and interesting. Try a new route each time you walk, or try adding a theme to your walk. For example, plan a walk in the historic district, a book club walk to discuss a book

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that your walking group is reading, or try a scavenger hunt, looking for specific types of flowers or trees at Swan Lake. Use your Sumter County Walk Map (included in your packet) to locate a variety of walking locations. The goal is to keep your walks seeming fresh and new.

4. Monitor your progress: The best predictor of whether you will make changes and stick with them is whether you monitor your progress. Have you ever tried to lose weight? Many people who have tried to lose weight have kept a food diary of everything they ate. The same idea applies to walking. Use your SCOTM! pedometer to monitor the number of steps you take daily. You can then log your steps on your SCOTM! Walking Log on page 37. Use the log to monitor your progress toward your weekly goal.

5. Find support: Making changes to our behavior is hard! We all need support in making changes. Ask yourself, what type of support do I need? It might be that you need someone to walk with. Perhaps the group can meet for coffee following a walk. Try walking with your family or co-workers. Maybe you need some help with childcare. Or maybe it would help if your spouse or partner could start dinner a couple nights each week. Or maybe you just need someone to encourage, support, and cheer for you as you make changes and as you struggle with these changes. Support can come in all sorts of shapes and sizes. Gather the support you need as you plan your walking program.

6. Identify and manage obstacles: We all encounter barriers or obstacles to walking. It is good to identify those situations that will hinder your walking so

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you can plan how you will manage those obstacles. For example, “I came home, took off my shoes, and decided I was too tired to walk,” “My daughter had the television turned on; I decided to watch TV,” “Rain is in the forecast for most of the week, so I will just walk next week.” Brainstorm ways you might overcome the barrier or obstacle. For example, you can place your walking shoes in the trunk of your car so you can simply walk right after work. Or, you can use the SCOTM! Guide to Indoor Places to Walk in Sumter to identify some indoor walking facilities. The key is to identify strategies that will help you overcome all potential barriers. See how well your strategy worked and, if necessary, repeat these steps.

7. Plan for lapses: Lapses often occur when we have not identified strategies to manage potential obstacles. We all have lapses in our exercise program, so plan for it. The problem is that sometimes we tell ourselves things like, “I blew it,” and then we just stop walking. Think about or anticipate your high-risk situations. For example, are you more likely to skip your walk when you’ve had a stressful day, are tired, hungry, etc? Plan ahead for how you’ll overcome these risky situations. For example, leave out your walking shoes so you will be reminded. Or set up a date to walk with a friend so you’ll be accountable. Forgive yourself! Remind yourself that tomorrow is a new day, and don’t beat yourself up over lapses.

8. Realize that you can do this!: This is not a mission impossible but a mission possible. Talk to yourself about why you can and will succeed. If you are sore, remind yourself that those muscles are starting to benefit from walking.

9. Remember to reward yourself: Reward yourself weekly for accomplishing your walking goals. For example, establish a fund for yourself that you will use to buy new clothes, shoes, etc., and contribute to it upon meeting a weekly goal. Or, allow yourself extra time in the shower or bath.

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Remember These Tips…

 Try to walk at least 150 minutes a week. It is not necessary to walk all 150 minutes at once. Brisk walking in 10-minute sessions has health benefits when those sessions add up to at least 150 minutes a week. It is not necessary to walk with your walking group each time. Feel free to walk with your family, co- workers, neighbors, others, or alone … whenever and with whomever is most convenient for you.

 For an even greater fitness benefit, swing your arms to give your upper body a workout. As you walk, land on your heel first, and roll through your foot to the toe. As you get used to walking, wear a backpack or carry hand weights to get more of a workout.

 Walk, don't ride. Park the car farther away when shopping. Try using Sumter’s local bus system, the Sumter-Wateree Regional Transit System. People who use public transportation tend to get more exercise. Get off the bus a few stops early and walk to your destination. Go visit the person you need to talk to at work rather than calling them.

 If it is too hot or cold outdoors, walk in a local mall or other climate-controlled environment. Many malls have a walking program. Sumter Mall’s walking program is called Heart ‘n’ Soles. Refer to the Guide to SCOTM! Indoor Places to Walk in Sumter on page 25 for other indoor walking options, and use your Sumter County Active Lifestyles Walk Map to find safe outdoor places to walk..

 Follow the recommendations on page 9 for choosing an appropriate walking shoe. Cotton socks will add to your comfort and absorb sweat. Avoid heavy meals for one hour before walking. If you must eat, have something light.

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What to Expect from Your Walking Group and Leader

 If you do not know your group members, your leader will introduce you.

 From time to time, your leader will try to schedule walks for the group. When these opportunities arise, you may not be able to walk with the group as scheduled. That is okay. Just log your walks using the SCOTM! Walking Log.

 Your leader will call you about twice per month to check in. The information she/he will ask you about is related to your walks and any obstacles you may have encountered that week. This information helps the research team plan appropriate training opportunities for program participants. It also helps us determine what types of tips and support would be beneficial to program participants.

 Your leader may periodically remind you that you should maintain your group members’ privacy. Please do not be offended by this. Feel free to list your walking group members here:

Walking group name: (Optional)

Group leader and contact information:

Members and contact information: 1. 2.

3. 4.

5. 6.

7. 8.

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SCOTM! Member Resources

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Motion Sensor Instructions

As a member of SCOTM!, you have been asked to wear a motion sensor for seven consecutive days. This will help us collect information about the movement that you make in a typical day. To wear the motion sensor properly, follow these general instructions: The motion sensor should be placed over the right hip, and fastened snuggly with the belt around the waist. To ensure correct placement on the waistline, run your fingertips from your right knee straight up to your waist. Place the motion sensor where your fingertips touch your waistline, and tighten the belt. A safety pin will be provided that you can use to hold the belt in place. Important: Be sure that the word “Actigraph” is right side up. This means that when someone standing in front of you is looking at the motion sensor, they should be able to read the word Actigraph.

1. Put on the motion sensor when you awake and record the time you put it on in your diary that has been provided.

2. If you need to take off your motion sensor for more than 15 minutes during the day, record the time you take it off and the time you put it back on.

Remember that it is not safe to wear it in water – so please take it off before showering, bathing, or swimming.

3. Take off your motion sensor when you go to bed and record the time that you took it off in your diary.

4. Leave the motion sensor on a bedside table or dresser where you will be sure to see it first thing in the morning.

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Pedometer Instructions

As a member of SCOTM!, you have been given a pedometer. When placed properly, a pedometer counts the number of steps taken, so this is a tool that you can use to monitor your walking progress. To wear the pedometer correctly, follow these general instructions: Clip your SCOTM! pedometer onto the waistline of your trousers or skirt. To ensure correct placement on the waistline, run your fingertips from either knee straight up to your waist. Place the pedometer where your fingertips touch your waistline. If wearing a dress, the pedometer may be clipped to underclothes. Do not place the pedometer on a belt loop, in a pant pocket, or on your shoe. See the pictures below for correct and incorrect placement.

Correct placement of pedometer The pedometer can be worn underneath clothing if preferred.

Incorrect placement of pedometer Incorrect placement of pedometer

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Using Facebook and Twitter

SCOTM! staff will communicate with program participants in several ways, including social media. Although not a requirement for participation in SCOTM!, we will be using Facebook and Twitter to help participants stay connected within the SCOTM! network. If you do not have an account with either network, or if you have not used social media before, visit each network’s website (addresses below) for more information about creating an account and profile and about communication tools.

Join us on Facebook! (www.facebook.com) In order for SCOTM! to share information and resources with you on Facebook, you must “like” us first. So if you have a Facebook account, log in and simply type “Sumter County on The Move” in the search box at the top. Once you pull up our page, click on “Like” on the left panel. You are now a part of the SCOTM! Facebook Network. Post messages and upload pictures and/or video about your experience. Feel free to share information like your favorite place to walk or how you have managed to overcome a walking barrier. The SCOTM! Network wants to hear from you. SCOTM! will periodically post information and motivating tips to help you manage your walking program.

Follow us on Twitter! (www.twitter.com) In order for SCOTM! to share information and resources with you on Twitter, you must “follow ” us first. So if you have a Twitter account, log in and simply type “Sumter County On The Move” in the search box at the top or look us up @SumterCoMoves. Once our name appears in the list box on the right, simply click “follow.” You are now part of the SCOTM! Twitter Network. Post tweets about your experience. Remember, tweets cannot exceed 140 characters. SCOTM! will periodically send you motivating tweets to help you manage your walking program.

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Frequently Asked Questions

1. How long will I be enrolled in SCOTM!?

You will be enrolled in SCOTM! for 12 months. During the first six-month phase, SCOTM! staff will have contact with you. During the next six-month phase, staff will not contact you until it is time for you to complete additional measurements. However, we will be available if you have questions. Most importantly, we strongly encourage you to continue your walking program during and after enrollment.

2. Do I have to walk with my walking group all of the time?

No, but you should still aim to walk at least 150 minutes a week. This may mean that you walk alone or with your family, co-workers, neighbors, or others. The goal is for you to walk!

3. How often should I walk weekly?

Walking at a brisk pace for 150 minutes a week has been shown to produce health benefits. You can walk as little as 10 minutes at a time to achieve this total.

4. Should I report my walks to my walk leader if I do not walk with my walking group?

No. Simply log your walks in your own SCOTM! Walk Log even if you walk with the group.

5. Who do I contact if there is an accident?

If someone requires medical attention, dial 9-1-1 immediately.

6. Can I ask other people to join our walking group?

The best way for someone to hear about SCOTM! is from you. We encourage you to spread the word about the SCOTM! program.

7. Who do I inform about something that gets in the way of our walk, like broken traffic signals or overgrown shrubbery?

Refer to the Property Concern Contacts on page 26.

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8. Where can I walk indoors if the weather is inappropriate for outdoor walking?

Refer to the SCOTM! Guide to Indoor Places to Walk in Sumter on page 25.

10. What is the proper way to wear a pedometer?

Refer to page 21 for instructions and photos showing the proper way to wear a pedometer.

11. Do I need a Facebook or Twitter account to receive information from SCOTM!?

No. If you do not have an account, we can send you the information via email. Or, if you do not have access to the internet, we can find another way to keep you informed.

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SCOTM! Guide to Indoor Places to Walk in Sumter

Sumter Mall (Including the Heart ‘n’ Soles Walking Program) www.shopsumtermall.com 1057 Broad Street (803) 775-6387 The mall is open for walking: Mon - Fri 7:00 am - 9:00 pm Sun 12:00 pm - 6:00 pm HOPE Centers Hours of operation: Mon - Fri 8:00 am - 7:00 pm Birnie HOPE Center 210 South Purdy Street (803) 436-2645 [email protected] North HOPE Center 905 North Main Street (803) 436-2691 [email protected] South HOPE Center 1125 South Lafayette Boulevard (803) 436-2653 [email protected] YMCA of Sumter 510 Miller Road (803) 773-1404 ymcasumter.org Hours of Operation: Mon - Thu 4:00 am - 9:00 pm Fri 4:00 am - 8:00 pm Sat 6:30 am - 5:00 pm Sun 1:00 pm - 5:00 pm

Refer to website for membership fees.

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Property Concern Contacts

Accumulation and Growth

 The presence of neglected structures or buildings, unsecured buildings, trash, garbage, stagnant water, glass, tree trimmings or limbs, wood, unsightly materials or conditions, or any matter, material or condition harmful to good health, public sanitation or public safety

 The storage of “junk” (defined as, but not limited to: any appliance, motor vehicle, trailer, equipment, machine or other product that is inoperable, partially operable, wrecked, partially wrecked, dismantled, partially dismantled or discarded -- or any parts or pieces of the above; used cans, bottles or paper; discarded chemicals or other such salvage or scrap; and any motor vehicle with an expired license tag or otherwise unsuitable for highway or street operation)

 The growth of grass, weeds or undergrowth other than trees, bushes, flowers or other ornamental plants above the height of one foot. City Contact: City Public Services, (803) 436-2558 County Contact: Sheriff’s Office- Codes Enforcement, (803) 436-2056 Sidewalks

 Holes, depressions, unevenness, gullies or other defect or damage Contact: Sumter County Department of Transportation, (803) 778-5466

 Vehicles parked on the sidewalk or between the curb and sidewalk Contact: City Dispatch, (803) 436-2774 or 2775 or 2776 Street Lighting

 Burnt-out bulbs, inadequate lighting, etc. City Contact: City of Sumter Special Projects Office, (803) 436-2664 County Contact: Call appropriate power company (e.g., Black River Electric

Cooperative, (803) 469-8060) Information provided by Sumter County Active Lifestyles

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Additional Resources for Walkers If you would like additional information about walking, visit these websites for free resources.

Resource and Web Address Description of Contents

American Heart Association Includes many resources to http://startwalkingnow.org/ support walking, such as a tracker, community resources, finding a local walking path, workplace resources, etc. Healthy Women Informed, Empowered Includes six tips for indoor walking http://tinyurl.com/7mxu3vj President’s Council: Walking Works Includes information about http://tinyurl.com/87k4z5z walking, tips, a printable walking log, and a link to the President’s Challenge website. Everybody Walk: The Campaign to Get Includes videos encouraging America Walking walking, testimonies, blog, and http://www.everybodywalk.org/ wealth of other resources. Endorsed by National Center for Safe Routes to School. America Walks Focuses on advocacy for http://americawalks.org/ pedestrian supports. National Institute of Diabetes and Digestive A guide to increasing walking daily. and Kidney Diseases Includes tips for stretching and tips http://tinyurl.com/6utgb3h for walking safely.

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

References

Task Force on Community Preventive Services. Recommendations to increase physical activity in communities. American Journal of Preventive Medicine. 2002; 22: 73-102.

Nies, M., & Motka, C. (2006). Factors contributing to women’s ability to maintain a walking program. Journal of Holistic Medicine, 24(1), 7-14. Credits and Acknowledgements Sections of this guide have been adapted from:

 Sumter County Active Lifestyles Volunteer Walk Leader Manual (2007): http://www.sumtercountyactivelifestyles.org/Walk_Leader_Manual.pdf

 Prevention Partners: Fall into Fitness: http://www.eip.sc.gov/publications/FallIntoFitness.pdf

 DHHS CDC Kids Walk to School: A Guide to Promote Walking to School: http://www.cdc.gov/nccdphp/dnpa/kidswalk/pdf/kidswalk.pdf Other sections of the SCOTM! Member Handbook were authored by Ericka Burroughs, MA, MPH, in collaboration with other members of the SCOTM! faculty and staff.

Picture Credits Pictures are courtesy of the USC PRC, SCAL, or Microsoft Office Clip Art unless otherwise noted below.

 Walking Posture Example (p. 6) : http://here2loseweight.blogspot.com/  Swan Lake (p. 14): http://www.plantanswers.com/appleton_photos/swan_lake_sumter_sc/Swan LakeSumterNC/1.html

 Socializing while walking (p. 15 ): http://news.shoe- shop.com/news/3508/skechers-reveals-shape-ups/

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

Notes

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Member Forms

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Weekly Personal Goal Contract for______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Weekly Personal Goal Contract for ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Weekly Personal Goal Contract for ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Weekly Personal Goal Contract ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Weekly Personal Goal Contract for ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Weekly Personal Goal Contract for ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

Date______Date______

To reach my personal goal for this week, I will walk: To reach my personal goal for this week, I will walk:

(When)______(When)______

(Where)______(Where)______

(With Whom)______(With Whom)______

What can I do this week to help me accomplish this goal? What can I do this week to help me accomplish this goal? ______

When I achieve this goal, I will reward myself with When I achieve this goal, I will reward myself with ______

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Walking Log for______

Week 1 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 2 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 3 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 4 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 5 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 6 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Walking Log for______

Week 7 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 8 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 9 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 10 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 11 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 12 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Walking Log for______

Week 13 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 14 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 15 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 16 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 17 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 18 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

SUMTER COUNTY ON THE MOVE! MEMBER HANDBOO K

SCOTM! Walking Log for______

Week 19 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 20 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 21 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 22 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 23 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken

Week 24 MON TUE WED THU FRI SAT SUN Date:

Walking Minutes Steps Taken