1. Start a walking program
GET ON A HEALTHY PATH
Start a walking program
Month Day, Year Presenter Name

2. This presentation is for informational purposes only
This presentation is for informational purposes only. Material within this presentation should not be considered medical advice. If you have questions following the presentation, please consult with your doctor. 24
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

3. GET ON THE PATH TO BETTER HEALTH
Aerobic exercise doesn't need to be complicated. A simple brisk walk every day can put you on the path to a healthier lifestyle.
For example, regular brisk walking can help you:1,2
Maintain or reduce weight and lower the risk of obesity
Prevent or manage conditions – like heart disease, high blood pressure and type 2 diabetes
Strengthen your bones and reduce the risk of osteoporosis
Improve your blood pressure and blood sugar levels
Lift your mood
Improve your balance and coordination
People who are physically active live longer and have a lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers.
The faster, farther and more frequently you walk, the greater the benefits2
“The benefits of walking; Walking towards a healthier you,” American Heart Association. (accessed August 1, 2014)
“Walking: Trim your waistline, improve your health.” Mayo Clinic. (accessed July 28, 2014)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

4. START WITH GOOD FORM 1 2 3 4 5 6
Keep your head up and look forward (not at the ground)
Relax your neck, shoulders and back – don’t tighten up
Keep your stomach muscles slightly tightened
Keep your back straight, not arched forward or backward
Walk smoothly, rolling your foot from heel to toe
Swing your arms freely with a slight bend in your elbows
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

5. MAKE A PLAN
Get the right walking shoes. They should have proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.
Be safe
Avoid paths with cracked sidewalks, low-hanging limbs or uneven surfaces.
Wear bright colors or reflective tape.
Warm up
Start slowly for 5 to 10 minutes to warm up before you get to a brisk pace.
Cool down
Slow back down for five to 10 minutes to cool down.
Stretch
After you cool down, finish with some gentle stretching.4
4. Your guide to physical activity and your heart. U.S. Department of Health and Human Services. Retrieved from: (accessed Jan. 31, 2013)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

6. SET GOALS
Get walking. Walk briskly for 2½ hours a week (five 30-minute walks works well)2
Make the time. If it’s hard to find 30 minutes a day, try two 15-minute sessions or three 10-minute sessions throughout the day
Start slow. (especially if you haven't been exercising regularly). Try five minutes a day the first week, add five minutes each week until you reach at least 30 minutes
Adults need two types of physical activity each week—muscle strengthening and aerobic.
Aerobic activities make you breathe harder and make your heart and blood vessels healthier.
Muscle strengthening activities would be push ups sit-ups and weight lifting
Brisk walking is the most popular aerobic physical activity among adults in America
:05/day
2. “Walking: Trim your waistline, improve your health.” Mayo Clinic. (accessed July 28, 2014)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

7. Increasing your daily steps will put you on a healthy path.
TRACK YOUR PROGRESS
Increasing your daily steps will put you on a healthy path.
Try to reach:
6,000 steps a day for general health
10,000 steps a day for weight loss3
Keep a record – see how much you walk each week, month or throughout a year
Number of steps
Distance
Time
Record these numbers in a walking journal or a physical activity app.
Another option is to use an electronic device — such as a Nike Fuel Band, Fit Bit or Jawbone — to track steps, distance, and calories burned.
You can also connect to social media, join exercise groups, and challenge friends who have devices too.
If you need motivation to get off the couch, try keeping track of your daily steps. The American Council on Exercise reveals a link between increased body fat percentages and time spent sitting.
One way to keep your body fat within healthy limits is to develop an active lifestyle.
Use a pedometer, journal, or digital tracking device/app to help you track your progress
00:00
3. “Americans Are Walking More to Improve Their Health.” Centers for Disease Control and Prevention. (accessed July 28, 2014)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

8. Set yourself up for success.
STAY MOTIVATED
Set yourself up for success.
Start with a simple goal – walk for 10 minutes at lunch
When your walk becomes a habit after a month, set a new goal – walk for 20 minutes after work
Get a buddy. If you don't enjoy walking on your own, ask a friend to join you. If you find energy in groups, join a walking or health club
Change up your routine. If you walk outdoors, change up your routes for variety. If you walk on a treadmill, use different settings or inclines
Don’t give up. Notice how good you feel when you exercise. It will help you to keep at it (or get back on track).2
2. “Walking: Trim your waistline, improve your health.” Mayo Clinic. (accessed July 28, 2014)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

9. Programs Available When Enrolled in a Cigna Health Plan
Healthy Rewards®
Fitness Club Memberships discounts
Weight management programs
myCigna.com
Health assessment
Online coaching programs
Healthy Steps to Weight Loss
24-Hour Health Information Line SM
Healthy Rewards® is a discount program and is NOT insurance. Programs may not be available in all states and may be discontinued at any time.
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

10. REFERENCES
“The benefits of walking; Walking towards a healthier you,” American Heart Association. (accessed August 1, 2014)
“Walking: Trim your waistline, improve your health.” Mayo Clinic. depth/walking/art ?pg=2 (accessed July 28, 2014)
“Americans Are Walking More to Improve Their Health.” Centers for Disease Control and Prevention. (accessed July 28, 2014)
Your guide to physical activity and your heart. U.S. Department of Health and Human Services. Retrieved from: (accessed Jan. 31, 2013)
Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2014 Cigna

11. This is intended to be general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program.
"Cigna" and the "Tree of Life" logo are registered service marks, and "Together, all the way." is a service mark, of Cigna Intellectual Property, Inc., licensed for use by Cigna Corporation and its operating subsidiaries. All products and services are provided by or through such operating subsidiaries and not by Cigna Corporation. Such operating subsidiaries include Connecticut General Life Insurance Company, Cigna Health and Life Insurance Company, Cigna Health Management, Inc., Cigna Behavioral Health, Inc., vielife Limited, and HMO or service company subsidiaries of Cigna Health Corporation and Cigna Dental Health, Inc.
/14 © 2014 Cigna. Some content provided under license.