1. 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

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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