1. Community Information Session

2. 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

3. 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

4. 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

5. 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

6. 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.

7. 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.

8. 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.

9. 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

10. 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

11. 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

12. 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 –

13. Want to join just as a walker…great!
Find out when and where your local group meet
- call 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

14. 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.

15. 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.

16. 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

17. 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

18. 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
Or call
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

19. 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

20. More information www.facebook.com/HFWalking @heartfoundationwalkingP E
W walking.heartfoundation.org.au
@heartfoundationwalking
…or contact your Local Coordinator