Carleton University’s Workplace Walking Program Materials provided by the Physical Activity Resource Centre (PARC) Funded by the Government of Ontario Walking Revolution

Walking Revolution– How the program will work at Carleton The program is open to all Carleton employees All levels of walkers are welcome to participate Participants receive a pedometer and walking kit The first walk is scheduled for Tuesday, September 21, at 12:10 p.m. Walks will be held twice a week on Tuesdays and Thursdays The meeting point is outside the University Centre in front of the Bookstore Volunteers will offer a faster and slower paced group for each walk Walks take place rain or shine

Walking Revolution– How the program will work at Carleton Participants are encouraged to submit the total number of steps accumulated per week to the online tracker on the healthy workplace website. Each month a list of “high steppers” will be posted. Random prize draws will also take place for all participants who have submitted their step count. Prizes include water bottles, tote bags, toques, lunch boxes, and umbrellas

Pedometers Each participant will receive a pedometer Provides motivation Fits on the belt or waist band of pants Worn at the hip and lined up above the knee Research recommends 10,000 steps per day Test it by clipping it on and walking 20 steps – check to see that it is accurate

Health benefits Reduces body fat and promotes weight loss Strengthens the heart and reduces the risk of cardiovascular disease Helps reduce stress and tension Reduces the risk of type 2 diabetes and certain cancers, including colorectal and breast cancer Strengthens muscles, bones, and joints to reduce the risk of injury and prevent osteoporosis Increases the ability to maintain independent living later in life

More health benefits Increases energy levels Improves posture and balance Increases self esteem Improves sleep Increases social interactions with friends, family and co-workers

Considerations Safety Please obey the rules of the road Be mindful of other walkers or cyclists Carry a cell phone in case of an emergency If any participant complains of pain or dizziness, advise them to stop walking until the symptoms pass. Call Campus Safety at 4444 for help, if required. Please don’t leave anyone behind. Ask participants to let you know if they need to leave at some point in the walk so that you know they are safe.

Considerations Shoes and Clothing Wear shoes that provide support and comfort. Dress shoes may lead to injury or blisters. Wear comfortable clothing made of breathable fabric that allows for movement. Wear layers so that you can remove some if you get too warm. Wear a hat or carry an umbrella to prevent sunburn and sunstroke.

Considerations Weather and Hydration Wear sunscreen and a hat even on cloudy days. Carry an umbrella and wear a rain coat and appropriate foot wear on rainy days. If it’s hot and humid, keep the walk at a slow pace and make it a shorter walk. If it’s extremely humid (30 degrees or more), meet the participants at the designated time and place and consider cancelling the walk. Be sure to drink water before and after the walk. Carry a water bottle with you while you walk.

In case of emergency Call 4444 for the campus Safety department Once the emergency has passed, please contact the Healthy Workplace Coordinator to provide an update and details on the incident

Checklist Items to bring for each walk: Water Cell phone Directions Pedometer

Thank you! Let’s get Carleton walking!