1. Copyright © 2014 Paths for All Quiz Walk More Feel the Difference

2. Copyright © 2014 Paths for All Question 1 What is a health walk? A)a long, high level walk requiring transport to get there B)a short, local, low level walk C)a short, local high level walk

3. Copyright © 2014 Paths for All Question 2 What are the top 2 risk factors for Coronary Heart Disease in order of greatest risk first? A)High cholesterol and high blood pressure B) High blood pressure & smoking C)Smoking and physical inactivity D)Physical inactivity and smoking

4. Copyright © 2014 Paths for All Question 3 Physical activity can lower the risk of coronary heart disease by: A)a half B)a third C)a quarter

5. Copyright © 2014 Paths for All Question 4 What is the minimum recommended level of physical activity for adults to benefit their health? A)2-3 days per week for 20mins B) 3 days per week for 60mins C)5 days per week for 30mins D)Once per week for 60mins

6. Copyright © 2014 Paths for All Question 5 What percentages of adults are meeting the minimum physical activity recommendation? A) 33% women and 45% men B) 65% women and 54% men C) 75% women and 80% men

7. Copyright © 2014 Paths for All Question 6 Why is walking such a good form of physical activity? A)It can raise your IQ level B)Most people can do it, it’s low risk, free and you don’t need special equipment C)It increases your carbon footprint

8. Copyright © 2014 Paths for All Question 7 Walking at any pace is good for you, however if you want to improve your health which of the following is true? A)You need to walk at a pace that makes you very out of breath B)You need to walk at such a gentle pace that you hardly feel as if you have been for a walk C)You need to walk at a speed that makes you breathe a little faster and feel a little warmer

9. Copyright © 2014 Paths for All Question 8 Which of the following is true? A)Running a mile uses more calories than walking a mile B)Walking a mile uses around the same amount of calories as jogging a mile C)Walking a mile uses more calories than jogging a mile

10. Copyright © 2014 Paths for All Question 9 What three things should a Walk Leader do at the start of the walk? A)Ensure everyone signs the register, discuss the Health Walk Agreement with each walker and ensure everyone knows what to expect on the route B)Ask if everyone enjoyed the route, if they will be coming back next week and to bring a friend next time C)Talk to participants, warn of hazards and increase the pace

11. Copyright © 2014 Paths for All Question 10 What 3 components should a Health Walk consist of? A)Slow walk, brisk walk, cup of tea B)Warm up, brisk walk, cool down C)Brisk walk, slow walk, brisk walk

12. Copyright © 2014 Paths for All Answers

13. Copyright © 2014 Paths for All Answer 1 What is a health walk? B) A Short, Local, Low Level Walk

14. Copyright © 2014 Paths for All Answer 1 Paths for All definition of a health walk A Short, safe, social, local, low level led walk By short we mean anything from 10-60mins Local refers to the local community where people live or work without the need for transport to get there Low level within the parameters of a community e.g. local park, cycle path network. Not requiring any special equipment Social walking as a group to meet other people in a friendly and supportive manner

15. Copyright © 2014 Paths for All Answer 2 What are the top 2 risk factors for Coronary Heart Disease in order of greatest risk first? D) Physical inactivity and smoking

16. Copyright © 2014 Paths for All Answer 2 Estimates have shown that 37% of CHD deaths can be attributed to physical inactivity. This compares to 19% of CHD deaths attributable to smoking and 13% attributable to high blood pressure.1 The World Health Report (2002) estimated that approximately 3% of disease burden in developed countries is due to physical inactivity and that over 20% of heart disease and 10% of stroke in developed countries is due to physical inactivity. Physical inactivity is one of the top 10 leading causes of death and disability in the developed world.2 In Scotland it has been estimated that an increase of 5% in the proportion of adults participating in physical activity could prevent 157 premature deaths over five years and that the cumulative total life years saved would amount to 2,839 years.3 1. Britton, A. & McPherson, K. (2002) Monitoring the progress of the 2010 target for CHD Mortality: Estimated consequences on CHD incidence and mortality from changing prevalence of risk factors. London: National Heart Forum. 2. World Health Organisation (2002) The World Health Report: Reducing risks to health, promoting healthy life. Geneva: WH 3. Gillespie, G. and Melly, D. (2003) 'Health and Economic Benefits of Increased Physical Activity

17. Copyright © 2014 Paths for All Answer 3 Physical activity can lower the risk of coronary heart disease by: A) A half

18. Copyright © 2014 Paths for All Answer 3 Individuals who are active are 1.9 times less likely to have a heart attack than their inactive contemporaries.1 Increased physical activity and the associated increases in physical fitness can reduce the risk of illness and premature death in overweight and obese people regardless of weight loss. 2 1. Blair, S.N. et al. (1992) How much physical activity is good for health? Annual Review of Public Health, 13, 99-126 2. Lee, D.C., Sui, X. and Blair, S.N. (2009). Does physical activity ameliorate the health hazards of obesity? British Journal of Sports Medicine. 43 (1), 49-51

19. Copyright © 2014 Paths for All Answer 4 What is the minimum recommended level of physical activity for adults to benefit their health? C) 5 days per week for 30 mins

20. Copyright © 2014 Paths for All Answer 4 In July 2011 the 4 Chief Medical Officers of the UK published ‘Start Active, Stay Active’ which gives physical activity guidance for early years; children and young people; adults; and older adults. 1.Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2 ½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week….

21. Copyright © 2014 Paths for All …continued 2.Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity. 3.Adults should also undertake physical activity to improve muscle strength on at least two days a week. 4.All adults should minimise the amount of time spent being sedentary (sitting) for extended periods. Start Active, Stay Active – A report on physical activity for health from the four home countries’ Chief Medical Officers. 2011

22. Copyright © 2014 Paths for All Answer 5 What percentages of adults are meeting the minimum physical activity recommendation? A) 33% women and 45% of men currently meet the minimum physical activity recommendations with men more likely to do so than women

23. Copyright © 2014 Paths for All Answer 5 Since 2008 there has been no significant change in the proportion of adults meeting the recommendations. The proportion men and women meeting the recommended activity levels varied significantly with age in 2011. Among men, 63% of those aged 16-24 met the recommendations, this then declined to 11% of those aged 75+.

24. Copyright © 2014 Paths for All Answer 6 Why is walking such a good form of physical activity? B) Most people can do it, it’s low risk, free and you don’t need special equipment

25. Copyright © 2014 Paths for All Answer 6 Walking is convenient, it needs no special equipment, is self- regulating and inherently safe. Walking is as natural as breathing.1 Walking is: –An accessible form of activity for nearly all of the population regardless of age, income, location and ability – Good for the environment as it is the least polluting form of travel –Affordable for all and results in streets that feel safer, friendlier with more people in them –Good for the local economy, as people on foot visit local shops and spend money.2 –Easily incorporated into our daily lives Butcher J. 1999. International Charter for Walking. Accessed from www.walk21.com/charter Litman, AT. 2007. Economic Value of Walkability. Victoria BC, Canada: Victoria Transport Policy Institute

26. Copyright © 2014 Paths for All Answer 7 Walking at any pace is good for you, however if you want to improve your health which of the following is true? C) You need to walk at a speed that makes you breathe a little faster and feel a little warmer

27. Copyright © 2014 Paths for All Answer 7 You should be walking at a pace which makes you: –Breathe a little harder –Feel a little warmer –Feel your heart beating a little faster –You should feel comfortable and be able to talk A simple guide can be used to help walkers understand and measure the level of activity they undertake….

28. Copyright © 2014 Paths for All Answer 7 The ‘talk test’ If you are not walking briskly enough...you can talk very easily If you are walking at the right pace for health improvement...you can talk but are a little breathless and you feel warmer If you are walking too fast... you can’t talk

29. Copyright © 2014 Paths for All Answer 8 Which of the following is true? B) Walking a mile uses around the same amount of calories as jogging a mile

30. Copyright © 2014 Paths for All Answer 8 Walking a mile takes longer than running but both burn of a similar amount of calories. Running or jogging uses more calories per minute (12cal/min) as opposed to walking (5cal/min). So for example: Running a mile 9mins x 12cal/min = 108 calories Walking a mile 20mins x 5cal/min = 100 calories ….

31. Copyright © 2014 Paths for All Answer 9 What three things should a walk leader do at the start of the walk? A)Ensure everyone signs the register, discuss the Health Walk Agreement with each walker and ensure everyone knows what to expect on the route

32. Copyright © 2014 Paths for All Answer 9 Ensure everyone signs the register. Discuss the Health Walk Agreement with each walker and ensure everyone knows what to expect on the route. Paper work is a key component of the walking for health project and is required for both evaluation and monitoring purposes and insurance. The cue cards should be used by Walk Leaders as a checklist of the key messages before the walk,during the walk and after the walk…..

33. Copyright © 2014 Paths for All continued Before the walk, leaders should: Introduce and welcome walkers Discuss the health walk agreement with each walker Ensure walkers sign the register Ask new walkers to fill in a New Walker Form Describe the route and highlight any hazards Ask walkers not to leave the group without telling a leader

34. Copyright © 2014 Paths for All Answer 10 What 3 components should a health walk consist of? B) Warm up, brisk walk, cool down

35. Copyright © 2014 Paths for All Answer 10 Before taking part in any form of physical activity, participants should incorporate a warm up and cool down period. This helps to reduce the risk of injury and prepare the body to work a little harder. The main part of a health walk is the brisk walk (moderate activity). In the early days when a walker is new to activity the brisk walk may only be 10mins however as the weeks progress this element of the walk should become longer e.g. 30-60mins….

36. Copyright © 2014 Paths for All Continued During the brisk walk, walkers should be encouraged to quicken their steps and listen to their body. They should be breathing a little harder, feeling a little warmer but still able to talk. Older walkers who are concerned about falling can still benefit from some brisk walking, but they should slow down their pace if their legs and feet feel tired – otherwise they can increase their risk of trips and falls.