Get Moving Kentucky! Moving for Health Lesson Series Starting Safely Get Moving Kentucky! Moving for Health Lesson Series This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Objectives At the end of this lesson you will be able to answer the following questions: Do I need medical clearance before starting a physical activity program? What can I do to be safe when walking or running on the road? What should I wear to be safe and comfortable during physical activity? This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Congratulations on your decision to increase your physical activity! Topics We Will Discuss Congratulations on your decision to increase your physical activity! This lesson will provide a few things to keep in mind as you begin your adventure, including: Medical clearance Pedestrian Safety Dressing for Physical Activity This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Medical Clearance Get a complete medical exam before starting a physical activity program Discuss the kind of activity you plan to do with your health care provider Ask for suggestions and advice This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Medical Clearance If you answer “yes” to any of the following questions, consult with your doctor before beginning a new physical activity program. Are you a man over age 40 or a woman over age 50? Have you been told that you have heart trouble? Do you experience chest pains? Do you often feel faint or dizzy? Do you have arthritis or another bone or joint problem that might be aggravated by improper exercise? Do you have high blood pressure? Do you have diabetes? Has it been over a year since you were in a regular physical activity routine? This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Pedestrian Safety If you are going to walk or jog on the road, follow these safety tips: Walk in a group or with a partner Follow the same route Wear reflective clothing Walk during the day Walk facing traffic Use crosswalks Follow traffic control devices and stay alert This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Dressing for Physical Activity Wearing proper footwear and clothing can… Protect you from injury Help you perform better Help you enjoy your physical activity time This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Footwear Consider the following points when choosing shoes for physical activity: Support – arch and heel should provide stability, and control movement Cushioning – cushioned in heel and mid-sole, should be flexible Performance – lightweight, durable, nylon mesh Fit – should fit correctly, and be comfortable from the moment they are put on This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Footwear When shoe shopping follow these tips: Shop late in day Wear socks Wiggle your toes Fit should be a half inch longer than longest toe No seams or edges that rub on your foot Shoe bends easily at widest part Walk briskly around store This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Clothing Layering is a good idea for outdoor activity Inner Layer – Moisture Management Allows sweat to evaporate and cool body Only one layer may be needed for hot days Middle Layer – Insulation Helps retain heat Fleece vests, jackets, or tights Outer Layer – Wind and Water Protection Needed when exercising in wind, rain, or snow Should keep wind and water out to retain body heat This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Don’t forget to protect against sunburn when you are outdoors! Skincare Don’t forget to protect against sunburn when you are outdoors! Always wear sunscreen with an SPF of 15 or higher Wear a wide brimmed hat when possible This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

Summary See your doctor before beginning a physical activity program Follow pedestrian safety rules Wear proper footwear and clothing when doing physical activity Protect your skin when you are outdoors This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health

This presentation was brought to you by the Get Moving Kentucky This presentation was brought to you by the Get Moving Kentucky! Program Manual Lesson adapted by: Catherine Walsh The development of the HEEL program was made possible by Senator Mitch McConnell with funds earmarked for the University of Kentucky, College of Agriculture, Lexington, KY and budgeted through the CSREES/USDA Federal Administration. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health