Community Information Session

Overview What is Heart Foundation Walking? How does the program work? Why walk? Current Physical Activity Guidelines recommendations, terminology and sedentary behaviour Who joins Heart Foundation Walking? Becoming a volunteer Walk Organiser and benefits How to become a Walker Walker Recognition Scheme Website & your personal dashboard Health and safety information Overview of what will be covered throughout the Info Session Depending on the number of participants, the session can take anywhere from 30 – 60mins. You may like to start with an Icebreaker for example. Tell us about yourself What is your favorite activity to stay physically fit? What personal goals would you like Heart Foundation Walking to help you with? 2

What is Heart Foundation Walking? Heart Foundation Walking is Australia’s largest network of free community-based walking groups –established 21 years ago! It’s a social, fun, free and easy way for people to be physically active Heart Foundation Walking groups are led by volunteer Walk Organisers Walk Organisers have a Local Coordinator to support them 3

How does the program work? HFW is a national model and strategy that is transferrable to multiple community groups It is a free group program reduces barriers to participation such as cost and safety It is based on community development/capacity building model that targets those least likely to be active Local Coordinators should highlight there role in this structure and their availability (days, times etc) Role includes: Act as a contact point for HFW in their area Start and maintain a local support group/network Assist you to promote HFW in your area Train volunteer HFW Walk Organisers Support local HFW groups 4

Why walk? it’s easy, free and accessible needs no expensive equipment can be done almost anywhere it’s good for the environment low impact on joints can save you money Added benefits of walking in a group provide extra incentive and motivation It’s social you can meet new people and make friends safer more fun

Regular physical activity… …can reduce your risk of heart disease and stroke manage weight, blood pressure and blood cholesterol prevent and control diabetes reduce your risk of developing some cancers maintain your bone density, reducing your risk of osteoporosis and fractures improve balance and coordination, reducing your risk of falls and other injuries help you feel stronger and more energetic improve your overall quality and enjoyment of life.

What do the 2014 Physical Activity Guidelines say Doing any physical activity is better than doing none, start by doing some, and gradually build up Be active on most, preferably all days every week. Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. Do muscle strengthening activities on at least 2 days each week. http://www.health.gov.au/paguidelines

Terminology Physical activity is any activity that gets your body moving, makes your breathing become quicker, and your heart beat faster. Physical activity can be in many different forms and at different levels of intensity. Moderate intensity physical activity requires some effort, but still allows you to speak easily while undertaking the activity. Vigorous intensity physical activity requires more effort and makes you breathe harder and faster (“huff and puff”). Moderate - Examples include active play, brisk walking, recreational swimming, dancing, social tennis, or riding a bike or scooter. Moderate-intensity activity will cause a slight, but noticeable, increase in your breathing and heart rate. Vigorous - Examples include running, fast cycling, many organised sports or tasks that involve lifting, carrying or digging.

Sedentary Behaviour Minimise the amount of time spent in prolonged sitting. Break up long periods of sitting as often as possible. An Important Point! A person can do enough physical activity to meet the guidelines and still be considered sedentary if they spend a large amount of their day sitting or lying down at work, at home, for study, for travel or during their leisure time

Who joins Heart Foundation Walking? groups include - general community parents with prams over 50s shopping centres workplaces/corporates residential care dog walking other specific population groups… Or join as a Virtual Walker and track your progress online There are groups for all ages and fitness levels

Benefits of being a volunteer Walk Organiser Quality training and preparation for your role Insurance coverage under the Heart Foundation’s Policy for volunteers Ongoing support from your Local Coordinator Access to a personal password protected page on the Heart Foundation Walking web site Free merchandise as a thank you when you join High quality resources at your finger tips Free quarterly newsletters in which you & your group can feature Annual workshops Incentives at various milestones if you are part of the Walker Recognition Scheme Annual competitions to enter with prizes to win Your chance to be a Community Champion for Heart Foundation Walking 11

How to become a Walk Organiser Its easy - register Receive and complete the online training plan your walking routes promote your group & welcome/recruit/register new walkers lead the walks record attendance keep in touch with your Local Coordinator National Golden Shoe Award winner Walk Organiser of the Year 2014 –

Want to join just as a walker…great! Find out when and where your local group meet - call 1300 36 27 87 or visit walking.heartfoundation.org.au Register with the group – online or paper form Participate in walks No obligation to walk every time Join one or more walking groups Or join as a Virtual Walker Most walkers join for health reasons but stay for social reasons. 13

Benefits for being a Walker with Heart Foundation Walking FREE: Walker’s Kit upon registration Option to join the Walker Recognition Scheme (Milestones recognised are 25, 50, 100, 200, 500, and 1000 walks) Heart Foundation Walking newsletters The chance to participate in group walking events e.g. Heart Week Walks and Park Walks Social engagement and opportunity to make new friends Note: Participation in the Walker Recognition Scheme is optional. Only walks conducted with a HFW group are recorded as part of the Walker Recognition Scheme. Monthly prize draw – any walker who registers a walk is automatically entered into prize draw – pedometers, cookbooks etc.

Your own page…Walk Organiser and Walkers What the new website will look like This is an example of a Walk Organiser profile page This is how Walk Organisers can manage their group/s, make changes, mark attendance of walkers and see how the group is progressing Walkers profile Walkers will also have their own online profile. They will be able to see the group(s) they walk with. They will be able to see the number of walks they have achieved and their last recognition milestone They will be able to update their profile to change their contact details, leave/join a group See upcoming events and read the latest news. Individuals can register as a virtual walker and will also be able to track their participation.

Some Health and Safety How hard and fast should I walk- As a guide, you should be able to talk as you walk, but not whistle or sing. We call this the ‘Talk Test’ and it’s an easy way to ensure you’re walking at the right intensity level. Avoid physical activity if you - have an acute illness (e.g. bronchitis, flu) or are injured (e.g. sprained ankle, pulled muscle, badly bruised). If you or any of your walkers experience any of the following while being physically active, stop immediately and seek medical advice - unusual fatigue severe shortness of breath chest pain or heaviness. 16

Health and Safety Protect yourself from the sun - slip on a shirt, slop on sunscreen, slap on a hat and wrap on some sunglasses. Wear appropriate clothing for walking including comfortable, supportive shoes, loose clothing and layers in cooler weather. Drink water before, during and after walks Avoid walking during the hottest part of the day (10am – 3pm) or when it is extremely hot, humid or cold. Try and walk in the shade if you can Avoid walking for two hours after a heavy meal

If you or your walkers experience any of the warning signs of heart attack follow this action plan and call Triple Zero (000) for an ambulance. Action plans can be ordered and downloaded from www.heartattackfacts.org.au Or call 1300 36 27 87 Warning signs differ from person to person. They are not always sudden or severe. You may have just one of the following warning signs or a combination of them. Warning signs usually last for at least 10 minutes You may feel heaviness, tightness, pressure or pain in your chest, neck, jaw, arm/s, shoulder/s or back You may also feel - – short of breath – nauseous – a cold sweat – dizzy or light-headed

How to become involved in Heart Foundation Walking If you want to become a Walk Organiser - register online or chat to your Local Coordinator If you want to become a Walker - register online or contact the nearest Walk Organiser If you want to become a Virtual Walker - - register online Start walking and enjoy being part of Australians largest FREE walking network! At this stage you may like to have a brainstorm with the audience as to what suburbs / areas they would like t 19

More information www.facebook.com/HFWalking @heartfoundationwalking P 1300 36 27 87 E walking@heartfoundation.org.au W walking.heartfoundation.org.au www.facebook.com/HFWalking @heartfoundationwalking …or contact your Local Coordinator