Get Employees Moving – Promote Fitness Walking

Last year, The American College of Sports Medicine published revised recommendations for the amount of moderate physical activity that is needed for weight loss:

• At least 250 minutes per week (50 minutes a day, five days a week) for significant weight loss
• At least 150 minutes per week to prevent significant weight gain (20 – 30 minutes, most days of the week)

 Are most overweight Americans living up to these physical activity prescriptions described above? The resounding answer is NO!

 Fitness walking (which is defined as walking at a pace that is above a stroll, being slightly breathless but still able to talk) is a logical activity to get people started on the road to weight loss and better health. If it is so logical, why aren’t more people lacing up sneakers and taking to the outdoors before work, lunchtime or after work for a brisk walk? Our Fitness Works at Work professionals hear all kinds of excuses for why people don’t exercise but these are the most common ones: “No time, can’t get away from my desk, my boss has scheduled a meeting at noon”, etc.

Another observation is that walking is perceived as a leisure activity and not as a fitness activity. On the other hand running is taken seriously and even meetings are rescheduled or not planned at all so that a runner can get his or her time in. When someone says that they are going for a walk, it conjures up a stroll with friends and not a true fitness activity. 

So as an organization, if you are not doing so already, legitimize fitness walking and promote it as a worthwhile, healthy activity. Encourage your managers to give employees time to walk, run and exercise in any other way during their lunch break or other times during the day.

Here are some ideas to get a walking program started:

• Make sure you have a safe place to walk outside
• Enlist ideas from employees who already have a fitness walking routine established
• Form a walking buddy network or oganize a walking group
• Set up competitions between departments or plants using an online tracking calendar on hard copy journals
• Set up a virtual walk among all your US facilities and offices
• Offer “time spent” walking programs by tracking time where there is no need for pedometers – set a time goal instead of a step goal

 What about pedometer programs?
In most cases when people wear pedometers they become more aware of their activity level (or lack of activity) and do make efforts to increase their activity level. However, we have found that the inexpensive models one wears on the waist can be a waste of time. They are time-consuming to calibrate, count any type of movement as “steps” giving false information on activity,  fall off, break and in most cases aren’t accurate and lead to frustration. We now encourage our clients to use accelerometers. They are more expensive but are worth it. We have had great success with our ActiHealth Program using the Actiped from FitLinxx. The ActiPed is a very small, wireless activity sensor that clips onto any shoe and accurately tracks steps, distance traveled, calories burned and activity time. The data from all ActiHealth devices is sent wirelessly to http://www.actihealth.com where members create a personal web site by choosing from a variety of engaging applications that allow them to track their data, set goals, create contests and join communities.. Our FWAW coach then works with participants to set goals and then works with them on a weekly basis to help them stay on track and reach their goals. Many employees who have participated in this program have made significant health changes in reducing weight, lowering blood pressure and cholesterol. Contact iris@fwaw.com if you are interested in learning more about our program.

Bottom line:  Onsite fitness walking programs and creating a culture of wellness where employees are urged to take time to exercise during the work day can not only help employees to become more active and less of a health risk but can also help overweight employees reach that 250 minutes a week of physical exercise they need to promote weight loss.