HeartsNParks Community Mobilization Guide - National Heart, Lung ...

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Get Want more energy? Want less stress? Want to fall asleep easily? Firmer muscles sound good? One—count it, one—there’s one way to do it all. What’s the secret? Getting physical, of course. Turn off your TV and turn on to physical activity! You don’t have to groan for hours every day. A few minutes of some type of activity, even walking, every day will help improve your health— and more vigorous activity such as swimming, running or jumping rope will help condition your heart and lungs if you do them for at least 30 minutes, three to four times a week. These kinds of activities are often called “aerobic”—which means the body uses oxygen to produce the energy needed for the activity. These exercises are brisk enough to raise your heart and breathing rates. They expand your lung capacity and help to strengthen your heart muscle, warding off heart disease. Physical activity also can help lower high blood cholesterol and control weight. First, it can decrease “bad” LDL-cholesterol, while increasing “good” HDL-cholesterol. Second, combined with a low-calorie diet, it helps you shed extra weight. You’ll find it decreases your hunger and fine-tunes the metabolism. See the activities on page 51 to see how many calories can be burned up doing different activities. Sold? Good, because being physically active is no fad. It’s a lifelong good habit. Try out various activities. Find ones that you enjoy. And don’t hesitate to mix them up—don’t get into a rut. The activities on page 51 give you some ideas. Try one or all! Physical Activity 49
Get ❉ Body Magic ❉ ❉ ❉Start your exercise session by preparing. Stretch and warm your muscles. 1 4 Ask someone to join you. NHLBI Health Information Center P.O. Box 30105, Bethesda, MD 20824-0105 phone: (301) 592-8573 fax: (301) 592-8563 50 Physical Activity 2 Don’t do too much too soon. Begin slowly and intensify carefully. 5 “ Working out makes you feel and look better. It’s also a good way to meet new people. ” Suzanne, 18 Key To Health You hold the key to health and fitness — regular physical activity. Starting can be tough, though. So here are some howto’s to rev your motor: 3 Try an outdoor and an indoor activity. Switch back and forth to prevent boredom. You won’t have to reschedule because of bad weather, either. 6 ❉ Make regular physical activity part of your life. Make time for your If you’re not sure about workout, whether before, an activity, ask your gym during, or after school. It teacher or coach for doesn’t matter when you advice. ❉ do it—but set a schedule and stick to it.
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NHLBI Obesity Education Initiative
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COMMUNITY MOBILIZATION GUIDE A proj
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❅ ❅ ❅ ❅ ❅ ❅ ❅ ❅ ❅
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INTRODUCTION Hearts N’ Parks is a
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valuable insights to the program in
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R ISK F ACTORS F OR H EART D ISEASE
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R ISK F ACTORS F OR H EART D ISEASE
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P HYSICAL A CTIVITY T IPS As a Hear
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Fats, Oils, & Sweets Use Sparingly
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HOW TO USE THIS GUIDE This Communit
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T O H E A R T S N ’ P A R K S The
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? ? 1 What qualifications do I need
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■ Orienting staff to Hearts N’
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■ Current Participants. People cu
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24 Take a look at some excerpts as
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OUTLINE OF STAFF 1. Orientation to
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HEARTS N’ PARKS: 2ND P—PROGRAMS
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To give you an idea of the wealth o
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S IGNS OF S UCCESS Many of the Nort
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Some North Carolina communities cre
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Fitting Activity Into Your Schedule
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STAFF TRAINING/MEETING OUTLINES Peo
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? ? 1 We have a tight budget. How c
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46 Heart disease is the leading cau
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To influence people to sustain a he
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50 C ONSUMER F RIENDLY M ESSAGE The
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Remember to vary the message to rea
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54 Here’s a media strategy checkl
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✔ Prepare the tools you need to i
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58 Here’s a way to keep up with t
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60 SAMPLE: ARLINGTON, VIRGINIA’ S
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HEARTS N’ PARKS: 4TH P—PARTNERI
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S IGNS OF S UCCESS ( CONTINUED) ■
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❉ ❉ ❉ ❉ ❉ ❉ 73 ❉ ❉
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❉ ❉ ❉ ❉ ❉ Name of Project
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? 1. Call to order (department head
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82 Tracking Sheet for Activities Nu
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Appendix A contains the Program Des
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86 Your department can take various
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OUTLINE OF STAFF TRAINING FOR Staff
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RECOMMENDATIONS FOR ADMINISTERING H
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HEARTS N’ PARKS: CELEBRATING AND
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Remember that the goal of Hearts N
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How to use the Performance Question
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6. People Served: (check all that a
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A-6
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A-8
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A-10 Consent Form for Parents Thank
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A-12
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A-14 Child Check the correct box! 1
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4. Cold Cereal Eggs and Bacon 5. Re
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4. Hot Dog Sandwich with Lettuce &
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4. Which would you pick to drink? A
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A-22 Child
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A-24 Child
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A-26 Child Check the correct box! 1
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4. Cold Cereal Eggs and Bacon 5. Re
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4. Hot Dog Sandwich with Lettuce &
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4. Which would you pick to drink? A
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A-34 Child
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A-36 Child
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A-38 Adolescent
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A-40 Adolescent Check the correct b
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7. Which food is better for your he
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11. For the following statements ab
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A-46 Adolescent
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A-48 Adolescent
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A-50 Adult
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A-52 Adult ✔ Please tell us a lit
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9. Please indicate whether you thin
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A-56 Adult
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8. How likely are you to say each o
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10. Fit Score In the past 7 days, h
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Actions to control high blood chole
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B-2
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B-4 Child
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✲ ✲ ✲ ✲ ✲ ✲ ✲ What wo
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✲ ✲ ✲ ✲ ✲ ✲ Children Pr
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B-10 Child
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✲ **Correct and positive answers
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✲ 13. What Would You Do? (Eating/
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Adolescent Pre and Post Score Sheet
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✲ ✲ **Correct and positive answ
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7. On how many of the past 7 days d
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B-22 Adult
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✲ ✲ Level of Physical Activity
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C-2
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C-4
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C-6 1 week prior to the event • C
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C-8 1 to2 weeks prior to the event
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C-10
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Sample Pitch Letter for Media C-12
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Sample Media Advisory for Hearts N
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C-16 [IF POSSIBLE, ADD QUOTE OR DAT
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C-18 Sample Cover Letter to Parents
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D-2
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D-4 General and Heart Health Inform
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D-6 Nutrition and Weight Loss Type
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D-8 Gateways/Clearinghouses for Hea
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D-10
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E-2
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Overweight and Obesity • Approxim
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F-2
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F-4 individuals with high levels. R
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Page 234: High Blood High Blood Obesity & Phy
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Page 240 and 241: Eat Right FOODS HIGH IN SATURATED F
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Page 244 and 245: Snacks Like These Are Okay! ☺ Fru
Page 246 and 247: Find The Foods! Look at the snacks
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Page 250 and 251: Dining Out—How to Choose GENERAL
Page 252 and 253: Foods In The Fast Lane When you eat
Page 254 and 255: Putting Heart Healthy Eating Habits
Page 256 and 257: BREADS, CEREALS, PASTA, RICE, DRY P
Page 258 and 259: SWEETS & SNACKS Nutrients: Saturate
Page 260 and 261: The Heart-Healthy Eating Plan The f
Page 262 and 263: Help Your Family To Better Heart He
Page 264 and 265: Cooking The Heart-Healthy Way Now i
Page 266 and 267: Shop To Your Heart’s Content Use
Page 268 and 269: SWEETS AND SNACKS CHOOSE MORE OFTEN
Page 270 and 271: New Ways To Use Favorite Recipes Lo
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Page 274 and 275: Fast Get Moving Can you run for a b
Page 276 and 277: Check Your Physical Activity and He
Page 278 and 279: lungs and burn off extra calories.
Page 282 and 283: Get Here are a few activities that
Page 284 and 285: Guide To Physical Activity Both hea
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Page 288 and 289: Check Your Weight and Heart Disease
Page 290 and 291: the weight loss. A steady weight lo
Page 292 and 293: GUIDELINES ON Overweight and Obesit
Page 294 and 295: High Blood Pressure 63 ✻ ✻ ✻
Page 296 and 297: Check Your Healthy Heart Answer “
Page 298 and 299: foods low in saturated fat is the m
Page 300 and 301: Check Your High Blood Pressure Prev
Page 302 and 303: 10 True. Americans eat way too much
Page 304 and 305: High Blood Cholesterol 73 ✫ ✫
Page 306 and 307: Check Your Cholesterol and Heart Di
Page 308 and 309: 7 False. Most vegetable oils—cano
Page 310 and 311: Eat foods low in saturated fat, tot
Page 312: A project of the National Heart, Lu
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