1. © 2010 National Heart Foundation of Australia Community information session

2. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 2 Heart Foundation Walking The Heart Foundation gratefully acknowledges the support and funding for Heart Foundation Walking from the Australian Government Department of Health and Ageing. Heart Foundation Walking is also funded by the Queensland Government, to get more Queenslanders active through sport and recreation. We are pleased to come together to offer Heart Foundation Walking across Australia.

3. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 3 What is Heart Foundation Walking? Australia’s largest network of free community-based walking groups. A social, fun, free and easy way for people to be physically active. Heart Foundation Walking groups have volunteer Walk Organisers who lead groups in their local area.

4. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 4 What are the benefits of regular physical activity? 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.

5. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 5 How much activity is enough? For health benefits, the Heart Foundation recommends Australian adults undertake at least 30 minutes of moderate intensity physical activity (such as brisk walking) on most, if not all, days of the week. You can break this into two 15 minute sessions, or three sessions of 10 minutes. People who want to improve their fitness or further improve their health may benefit from doing more than 30 minutes a day. Adults will also benefit from activities that maintain or increase muscular strength and endurance e.g. weight training, stair climbing and hill walking.

6. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 6 Why walk? Walking: is easy, free and accessible to just about everyone needs no expensive equipment or training has low impact on joints can be done almost anywhere at any time is good for the environment can save you money. Walking in groups can: provide extra incentive and motivation be social – a good way to meet new people and make friends in your community be safer be more fun.

7. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 7 Heart Foundation Walking Aims to make regular physical activity enjoyable and easy, especially for people who are not used to being active. Is based on the successful Heart Foundation Just Walk It program, launched in Queensland in 1995. This initiative has since grown to include walking groups in other states and territories. Groups can be any size, and walk at various times, days, lengths and levels of difficulty. Everyone is encouraged to walk at their own pace.

8. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 8 Who joins Heart Foundation Walking? Heart Foundation Walking groups include: parents with prams families communities over 50s shopping centres workplaces special needs private There are groups for all ages and fitness levels.

9. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 9 How does Heart Foundation Walking work?

10. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 10 Walk Organiser responsibilities Complete registration process: –fill out registration form and return it to the Heart Foundation in a reply paid envelope Complete Walk Organiser training session with your Area Coordinator. Plan your walking route and attend group walks. Welcome new walkers – ensure they register with Heart Foundation Walking. Act as a contact person. Your contact details are used by Area Coordinators and the Heart Foundation to communicate with your group and allow interested walkers to get in touch with you. Return paperwork, including attendance logs, to the Heart Foundation.

11. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 11 Being a Walk Organiser Takes only about 5-10 extra minutes a week (on top of actually walking with your group). Lets you decide when, where and how long to walk. Offers recognition from the Heart Foundation for your job. Costs you nothing (reply paid envelopes provided to return paperwork).

12. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 12 Resources provided to Walk Organisers FREE Heart Foundation Merchandise (polo shirt and bucket hat). Insurance cover under the Heart Foundation Volunteer Insurance Policy. Resources for your group (Walker’s Kits, attendance logs, newsletters etc). Posters and flyers to promote your group. Opportunity to be part of HFW events

13. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 13 How to become a walker Find out when and where your local group meets. Complete registration process: –register online at www.heartfoundation.org.au/walking or –fill out Walker registration form and return it to the Heart Foundation in a reply paid envelope. Participate in walks and enjoy the benefits of being physically active. No obligation to walk every time. Choose to be part of one or more walking groups. Most walkers join for health reasons but stay for social reasons.

14. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 14 Resources provided to walkers Walker’s Kit –Includes a participant booklet about walking highlighting the health benefits, safety, correct stretching etc. Walker Recognition Scheme: –certificates and incentives awarded when walkers reach certain milestones e.g. 25 walks Regular Heart Foundation Walking newsletters. Opportunity to participate in group walking events e.g. Heart Week Walks. NB. Walk Organisers also receive all these resources.

15. © 2010 National Heart Foundation of Australia Walker recognition scheme MilestoneRecognition RegistrationWalker’s Kit and 20% discount on Polar heart rate monitors** 25 walksCertificate and 30% discount on HFW merchandise (value up to $30) 50 walksCertificate and Polar wrist pocket, water bottle, gym bag (value $45) 100 walksCertificate 200 walksCertificate and Polar towel, cap, book on exercising and heart rate + a $50 voucher for Polar online store (value $100) 500 walksCertificate 1000 walksCertificate Please note this will apply to milestones completed from 1st May 2010. Unfortunately, milestones cannot be back dated. ** To receive your 20% discount visit http://www.pursuit-performance.com.au/hf or call 08 81008680 and quote the promotional code 0538HFWhttp://www.pursuit-performance.com.au/hf Note: Participation in the Walker Recognition Scheme is optional. Only walks conducted with a Heart Foundation Walking group are recorded as part of the Walker Recognition Scheme.

16. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 16 Monthly prize draw Monthly Prize Draw (Walkers) $50.00 of HFW merchandise Monthly Prize Draw (Walk Organisers) $50.00 of HFW merchandise Monthly prize draw is for all walkers who have attended a Heart Foundation Walking group in the previous month.

17. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 17 Benefits of walking with Heart Foundation Walking Maintains motivation (social support and recognition). Increases commitment/personal safety (group walks). Raises health awareness through regular newsletters. Suitable for people of all ages and fitness levels. Helps you catch up with friends and meet new people. Rewards walkers for participation Fun, free and easy.

18. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 18 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.

19. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 19 Health and safety Avoid physical activity if you: have an acute illness (e.g. bronchitis, flu) 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.

20. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 20 If you or your walkers experience any of the warning signs of heart attack follow this action plan.

21. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 21 Finally, how can you make the most of your activity? 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.

22. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 22 How to become involved Enter your name on the Sign On form, along with your contact details and when you would like to walk. If there is a group you would like to join: –Register online or complete a Walker Registration form and return to the Walk Organiser. If you want to become a Walk Organiser: –complete a Walk Organiser Registration Form and attend a training session conducted by your Area Coordinator. Start walking!

23. © 2010 National Heart Foundation of Australia Heart Foundation Walking Slide 23 For more information and questions Contact: Laura Wood (City of Monash) (03) 9518 3527 Heart Foundation –1300 36 27 87 (cost of a local call) –www.heartfoundation.org.au/walking