Sallis Bob - The walking solution: get people walking for results

The Walking Solution

GET PEOPLE WALKING FOR RESULTS

Lee Scott

Michele Stanten

Library of Congress Cataloging-in-Publication Data

Names: Scott, Lee, 1969- author. | Stanten, Michele, author.

Title: The walking solution : get people walking for results / Lee Scott, Michele Stanten.

Description: Champaign, Ill. : Human Kinetics, 2020. | Includes bibliographical references and index.

Identifiers: LCCN 2018060587 (print) | LCCN 2019017583 (ebook) | ISBN 9781492591399 (epub) | ISBN 9781492591382 (PDF) | ISBN 9781492575009 (print)

Subjects: LCSH: Walking. | Fitness walking.

Classification: LCC GV502 (ebook) | LCC GV502 .S34 2020 (print) | DDC 613.7/176--dc23

LC record available at https://lccn.loc.gov/2018060587

ISBN: 978-1-4925-7500-9 (print)

Copyright 2020 by Lee Scott and Michele Stanten

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of January 2019, unless otherwise noted.

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CONTENTS

Discover why walking is the answer to motivating people to moveand theres more than one way to do it!

Learn how the human body is well designed for walking, the differences between walking and running, and common gait issues you may see as a walking coach.

Yes, walking can be a vigorous workout. Heres how to turn a walk into a workoutand why its worth it.

Follow this four-step progressive approach to increase speed and minimize injury risk.

Discover how to bring energy, originality, and a sense of play to walking.

Knowing what and when to stretch will increase flexibility and improve walking performance.

Add strength work to your programs for speed and power development.

The right gear and smart programming will keep your walkers on track through all kinds of weather.

Learn how to effectively coach all levels and special populations, and make room for everyone in your class and business.

Whether youre leading one class or building a walking business, these are the steps to take to make it a success.

There are lots of ways to get the word out, and how you do it will impact your results.

Being a top-rate coach is about more than perfect technique or a fast pace.

FOREWORD

As a long-time practicing family medicine physician, I have come to realize that exercise is the most powerful medication my patients can take. Not only does it help prevent and treat virtually every chronic disease, but those who take it live longer. In fact, the World Health Organization said that physical inactivity was the fourth leading cause of death around the world, with some 3.3 million attributable deaths per year. Besides the numerous health benefits, my patients who exercise regularly really do look and feel better. In fact, I can usually always tell those who are taking their exercise pill by the way they get on and off the exam table and interact with me. And when I see a senior citizen who is doing all the things they did at 50 when they are 80, without fail, the common denominator seems to be that they engage in regular exercise.

For that reason, I ask every one of my patients about their exercise habits. In fact, we call it an Exercise Vital Sign, and I want to see my adult patients engaging in at least 150 minutes per week of moderate (or greater) intensity exercise. When I find they are doing this recommended amount of exercise, I simply congratulate them and let them know that I think this is the single best thing they can do for their health. When they are not meeting that 150 minutes per week dose, I always provide them with an exercise prescription. And my default exercise prescription is always walking. There are a variety of reasons that I so often prescribe walking.

First is the fact that walking is accessible. It can be done by all ages, fitness levels, and abilities. It can be done alone or in groups and whether you are at home or traveling. In fact, it is a great way to explore a new place or meet your neighbors when walking at home.

Next, walking is low cost. You dont have to join a gym or buy expensive equipmentjust a good pair of shoes and comfortable clothing that keeps you warm in the winter and cool in the summer. That is all you need to get walking.

As a physician, I like the fact that walking is so measurable. I can have my patients use a pedometer, with advice to take 8,000 to 10,000 steps per day. Or I can simply have them time how long they walk using a stop watch, aiming for 30 minutes each day (or three 10-minute walks). Or I can encourage them to walk two miles each day, which takes most adults about 30 minutes to cover when walking at a moderate pace.

I also know that walking is the most common adult activity, with good long-term adherence once people start to do it regularly. And it is the most studied and proven form of physical activity with a robust evidence base proving its benefit.

Finally, I love the fact that walking is cost saving. You dont have to buy a car, gas, bike, or even a bus pass if you walk. And if everyone walked, we know that healthcare costs would be much lower. The planet would also benefit from getting cars off the road and reducing pollution, further adding to the incredible health benefits I have already mentioned.