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

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<strong>Guide</strong> To Physical Activity Both healthy eating and physical activity are important in weight control. Most successful weight loss is a combination of eating fewer calories and using more energy through activity. Staying physically active is most helpful in keeping weight off for life. Plus, physical activity has the benefit of lowering the risk of certain diseases, such as heart disease and diabetes. If you have not been physically active in the past, the key to success is to start slowly. Trying too hard at first can lead to injury. Also, taking the time to find out what you enjoy doing will help to make physical activity a regular part of your lifestyle. To improve your health, set a goal of at least 30 minutes of moderate-intensity physical activity most days of the week. You can do this all at one time or at several times during the day. Initial activities may be to start out walking or swimming at a slow pace. For example, you can start out walking slowly for a total of 30 minutes 3 days a week and gradually build to 45 minutes or more of faster-paced walking. By doing this, you can use 100 to 200 more calories per day. This plan can be used with other types of physical activity, but walking is popular because it is safe and convenient. Examples of Moderate Amounts of Physical Activity Common Chores Sporting Activities Washing and waxing a car Playing volleyball for 45 to 60 minutes for 45 to 60 minutes Washing windows or floors Playing touch football for 45 minutes for 45 to 60 minutes Gardening for 30 to 45 minutes Walking 1 3 /4 miles in 35 minutes (20 minutes/mile) Wheeling self in wheelchair 30 to 40 minutes Basketball (shooting baskets) 30 minutes Pushing a stroller 1 1 /2 miles in 30 minutes Bicycling 5 miles in 30 minutes Raking leaves for 30 minutes Dancing fast (social) for 30 minutes Walking 2 miles in 30 minutes (15 minutes/mile) Water aerobics for 30 minutes Shoveling snow for 15 minutes Swimming laps for 20 minutes Stair-walking for 15 minutes Basketball (playing game) for 15 to 20 minutes Bicycling 4 miles in 15 minutes Less Vigorous, More Time Jumping rope for 15 minutes Running 11 More Vigorous, /2 miles in 15 minutes (10 minutes/mile) Less Time Physical Activity 53
Another way to be more active is to do more “everyday” activities, such as taking the stairs instead of the elevator. Also, try spending more time doing lighter activities such as gardening, household chores, and walking to visit neighbors, rather than sedentary activities such as watching television and working on the computer. Becoming Physically Active For the beginner, choose very light activities such as an increase in standing activities, special chores like room painting, pushing a stroller or wheelchair, yard work, ironing or cooking, and playing a musical instrument. The next level would be light activities, such as slow walking, garage work, carpentry, house cleaning, child care, golf, sailing, and recreational table tennis. Once comfortable with this level, try adding more moderate activities such as faster walking, weeding and hoeing a garden, carrying a load, cycling, skiing, tennis, and dancing. High intensity activities include very fast walking or walking with a load uphill, tree felling, heavy manual digging, basketball, climbing, or soccer/kickball. You may also want to try: • Flexibility exercise to improve joints and muscles • Strength-building or resistance exercises • Aerobic conditioning If structured group activities are what you need to help you stay physically active, try joining community recreation programs, the YMCA, or a health club. You can find a variety of activities for all fitness levels and budgets. 54 Physical Activity How You Can Fit Activity Into Your Schedule Many people are completely inactive, and they all have reasons. I don’t have the time to exercise. While physical activity does take time, only about 1 hour per week of vigorous activity gives benefits to your heart, lungs, muscles, and weight. Consider the amount of time you spend watching TV. Many forms of physical activity can be done while watching TV, such as riding an exercise bike or using hand weights. I don’t like to exercise. You have bad memories of doing situps or running in high school, sweating, puffing, and panting. Nowadays we know that you can get plenty of gain without pain. Activities you already do such as gardening and walking can improve your health, so just do more of the activities you like. I don’t have the energy to be more active. Once you become a little more active, you should have more energy. As you progress, daily tasks will seem easier. Benefits Of Regular Activity •Your weight is much easier to control when you are active. •Physical activity can be lots of fun. •You can be with other people when you are active. •You’ll feel and look better when you’re physically active. •Physical activity is good for your heart. •Physical activity is a great way to reduce anxiety and stress, and helps you beat the blues. •You’ll feel more confident when you are active. •You’ll have more energy. • You may sleep better. NHLBI Health Information Center P.O. Box 30105, Bethesda, MD 20824-0105 phone: (301) 592-8573 fax: (301) 592-8563
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NHLBI Obesity Education Initiative
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COMMUNITY MOBILIZATION GUIDE A proj
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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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❉ ❉ ❉ ❉ ❉ 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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✲ ✲ ✲ ✲ ✲ ✲ 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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F-6 low-fat or fat-free dairy produ
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Take the time to be physically acti
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Page 240 and 241: Eat Right FOODS HIGH IN SATURATED F
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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
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Page 258 and 259: SWEETS & SNACKS Nutrients: Saturate
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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
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Page 278 and 279: lungs and burn off extra calories.
Page 280 and 281: Get Want more energy? Want less str
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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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