FINAL Move More Workbook - cdn.ymaws.comNC HealthSmart School Worksite Wellness Toolkit— Move More Workbook 2 Move More HealthStart Activity The Move More HealthStart Activity in-cludes

Move MORE

MOVE MORE

NC HealthSmart School Worksite Wellness Toolkit— Move More Workbook II

NC HealthSmart School Worksite Wellness Toolkit— Move More Workbook III

WHY MOVE MORE?

“Many current diseases in North Carolina are preventable simply by Eating Smart and Moving More. These healthy behaviors can enhance quality of life and reduce the economic burden on the individual, the community and the state.”

Leah Devlin, DDS, MPH

North Carolina State Health Director For decades, it has been intuitively known that healthy eating and physical activity are “good for you.” Historically, physical activity occurred as part of daily living, such as household chores and recreational pursuits. However our lifestyles have changed over the past decades. Laborsaving devices, such as the automobile and remote control, have replaced a more active way of living, and less nutritious foods have be-come more accessible through vending machines and “fast food” restaurants. Mod-ern conveniences have contributed to a sedentary lifestyle and increase in chronic disease. Your school staff wellness committee can take steps to enhance the health of staff by helping them Move More. All activities can be adapted to include staff with special needs. The following sections of this workbook provide suggestions and guidelines for implementing individual and group activities, as well as promoting and supporting policy and environmental changes at your worksite.

NC HealthSmart School Worksite Wellness Toolkit— Move More Workbook IV

NC HealthSmart School Worksite Wellness Toolkit— Move More Workbook V

TABLE OF CONTENTS

I. Move More HealthStart Activity ……………………………………………………..1 II. Move More Individual & Group Resources ……………………………….……....5

Group Classes …………………………………………………………………………. 6

Other Activities …………………………………………………………………….……9

III. Move More Resources for Worksite Policies ……………………………………11 IV. Move More Resources for Worksite Environments ……………………..……..15

Stairwell Initiatives ……………………………………………………………………..16

Walking Routes ………………………………………………………………………...18

Parking Lot Signs ……………………………………………………………………...20

Literature Racks ………………………………………………………………………..21

Posters ………………………………………………………………………………….22

Lending Library ………………………………………………………………………...23

Bike Racks ……………………………………………………………………………...24

Fitness Room …………………………………………………………………………..25

V. Move More Additional Resources ………………………………………………...27 VI. Appendices ……………………………………………………………………………31

Appendix A: WORK IN A WALK Announcement ………………………………….32 Appendix B: WORK IN A WALK Sign In Sheet ……………………………………33 Appendix C: MOVE MORE Motivational Posters ………………………………….34 Appendix D: MOVE MORE Motivational Quotes ………………………………….36 Appendix E: WORK IN A WALK Walking Log ……………………………………..38 Appendix F: WORK IN A WALK Pledge Card ……………………………………..39 Appendix G: WORK IN A WALK Certificate of Achievement …………………….40

NC HealthSmart School Worksite Wellness Toolkit— Move More Workbook VI

TABLE OF CONTENTS, CONTINUED

Appendix H: Physical Activity Readiness Questionnaire …………………………41 Appendix I: Barriers to Being Physically Active Quiz ……………………………..43

Appendix J: Ideas for Physical Activity in Meetings ……………………………….46 Appendix K: Sample Physical Activity Policy ………………………………………48 Appendix L: Stairwell Initiative Posters ……………………………………………..49 Appendix M: Smart Steps Poster ……………………………………………………56 Appendix N: Walkability Checklist …………………………………………………..57 Appendix O: Parking Lot Signs ……………………………………………………...60 Appendix P: Move More One Page Ideas ………………………………………….61

NC HealthSmart School Worksite Wellness Toolkit— Move More Workbook 1

Move MORE

SECTION I

HealthStart Activity


Move More HealthStart Activity

The Move More HealthStart Activity in-c l u d e s r e a d y - t o - u s e m a t e r i a l s (announcements, posters, and handouts) that can be used by the staff wellness committee to jumpstart wellness programs at their work-site. Success with these Activities will help in increasing administration support and staff interest in future, long-term programs. The following outlines the Activity purpose, materials needed and action steps for com-pletion. The “Extra” section discusses some things that are not required for the Activity to be successful but will greatly assist in improv-

ing staff morale for participating in wellness activities. Even though this Activity promotes participa-tion of individual employees, the committee should strive to accomplish changes in the worksite policies and environments that sup-port a healthy lifestyle. These changes will make it easier for staff to adopt healthy be-haviors, make healthier lifestyle choices at work and reduce the risk for long-term chronic diseases.

WORK IN A WALK Purpose The WORK IN A WALK Activity will encourage staff to walk as a way of incorporating physical activity into their workday. Walking is a safe low-impact exercise that has numerous health benefits such as managing blood pressure, diabetes, body weight, and stress while also re-ducing risk of a heart attack and the development of Type 2 diabetes. Materials Needed • Notice to announce the activity (Appendix A) • WORK IN A WALK sign-in sheet (Appendix B) • Motivational posters and quotes (Appendix C and D) • WORK IN A WALK Walking Log (Appendix E) • WORK IN A WALK Pledge Card (Appendix F) • Certificate of Achievement (Appendix G)


Action Steps: 1. Select the WORK IN A WALK Activity Coordinator(s) (May be more than one person de-

pending upon the size of the worksite.): Activity Coordinator(s)_____________________________________________________ 2. Announce the WORK IN A WALK Activity to staff. Announcements

should be made and notices posted about two weeks before the start of the activity. Notices should be posted in several places at the worksite including the staff bulletin boards, restrooms, and break rooms. Clearly specify the start and end dates of the event (recommended duration is 6-8 weeks). A sample announce is pro-vided in Appendix A. However, your committee may opt to create their own.

3. Post a sign up sheet for the WORK IN A WALK Activity at

least one week before the start date of the event. (Appendix B)

4. Display motivational posters and quotes in several locations

throughout the worksite. Post the signs at eye-level or in places where they are easily visible. Several posters are pro-vided in Appendix C and D; you can choose to use these or create your own.

Support Materials for WORK IN A WALK Participants: The WORK IN A WALK Activity Coordinator should provide the following support materials to all staff who sign up to participate in the challenge. • WORK IN A WALK Walking Log (Appendix E) to main-

tain a daily record of the minutes of walking by each staff member. Remind staff to record their activity daily and to report their total minutes of walking to the Activity Coordinator at the end of the activity period.

• A personal pledge card may be beneficial for some staff

to encourage and remind them of their commitment to walk more during their workday. (See Appendix F for a sample personal pledge card.)


Completing the WORK IN A WALK Activity: On the day the WORK IN A WALK Activity ends: • Review the total number of minutes walking reported by staff who participated in the activ-

ity. • Present a Certificate of Achievement (Appendix G) to all participants that submitted their

results. • Further recognition may be given to the top 5 or

10 employees by posting their names on a highly visible bulletin board in common areas or in the staff newsletter, by making an announcement at staff meetings, or any other creative way identified by your wellness committee. Worksites may also choose to recognize staff achievement at events with students. Staff can be role models for healthy lifestyles in addition to academic success.

• Remind the staff that even though it is the end of

the WORK IN A WALK challenge it should not be the end of their efforts to achieve and maintain good health.

EXTRA: Depending upon the level of support from administration and the availability of re-sources for wellness activities at your worksite, the wellness committee may incorpo-rate the following as an add-on to the Activity: • Administration Input: Request someone in administration (superintendent, school

principal, etc) to personally sign the certificate of achievement that is presented to the Activity participants.

• Incentives: Participating staff may be given items such as a pedometer, t-shirt, gift certificate to a local fitness center, or any other type of incentive, depending upon the availability of funds.


Move MORE

SECTION II

Individual And Group Resources


Group Classes

The worksite wellness committee may offer scheduled educational and/or fitness classes to staff to show support and to encourage them to be physically active. The educational sessions may be presented as a series of Lunch & Learn, staff develop-ment, or staff meeting presentations. This is a popular means of providing basic or ad-vanced level information on a selected topic of interest. A guest speaker may be invited to share the information with the staff or a video presentation may be scheduled during the lunch break period. GUEST SPEAKERS • One advantage of having a guest speaker

present to staff is that questions can be answered during or after the session.

• The guest speaker should consider the

audience they will be addressing. Ensure that the speaker is well-formed about the audience (i.e., female versus male, sed-entary versus physically demanding jobs).

• The guest speaker should be notified of

the time frame allowed in advance. If the presentation is not designed to take the entire meeting time then staying on schedule becomes important

• The guest speaker should be a recog-

nized authority on physical activity. Po-tential speakers for physical activity might include:

• Physical Activity & Nutrition State Program Consultant

• Local Physical Activity and Nutri-tion Coalition Coordinator

• Healthful Living Coordinator (from the school system)

• Health Promotion Coordinator (from your local Health Depart-ment)

• Healthy Carolinians Coordinator • Health Educator • Physical Therapist or Fitness Per-

sonnel • Heart Disease and Stroke Preven-

tion Regional Coordinator • Local Fitness Center Trainer • YMCA/YWCA Physical Activity

Director • Cardiac Rehabilitation Staff Mem-

ber • Parks and Recreation Trainer/

Coach • Nurse

County-specific contact information for some of the above listed professionals can be found at www.eatsmartmovemorenc.com/contactdir/index.html A complete listing of local health departments for North Carolina counties and contact infor-mation for the respective health directors can be found at www.ncalhd.org/county. VIDEO PRESENTATIONS • Presenting information to staff using

video or webinar is an easy and conven-ient means of conducting educational sessions.

• Before using a video or webinar presenta-

tion make sure that it is from a reputable source and the information contained in it is accurate.


• Invite trained personnel such as a physi-cal education instructor, exercise physi-ologist, personal trainer or group exercise instructor to conduct these sessions. Contact your local fitness centers, reha-bilitation centers and schools for available instructors. It is suggested that the well-ness committee interview instructors to determine if their expertise matches the needs of the staff.

• It is recommended that guidelines for fit-

ness and/or wellness programs set forth by the American College of Sports Medi-cine be followed closely. These standards are outlined on the next page (ACSM’s Health and Fitness Facility Standards and Guidelines, 2nd Edition).

• Check to be sure that there are policies

and procedures in place for health emer-gencies, and check to see if there are first-responders in your building.

• Select videos or webinar presentations that fit the available time frame and are designed for adults.

• Preview the video or webinar presenta-

tion to assure that it is appropriate for your worksite and the audience.

• The following resources may be explored

for ordering physical fitness videos. You may view and order the products online or call and request a product catalog

• www.krames.com (1-800-333-3032)

• www.hopehealth.com (1-800-334-4094)

• www.welcoa.org (1-402-827-3590)

• www.collagevideo.com (1-800-433-67690)

• www.acefitness.org/acestore (1-888-825-3636)

PHYSICAL ACTIVITY CLASSES Group classes, such as aerobics or yoga, and personal training sessions may be of-fered to staff before and after work hours. Offering such on-site fitness opportunities can greatly increase staff motivation and par-ticipation in physical activity. • Obtain information on staff preferences

for these classes, including the kind of activity and time of session.

• Contact administration to obtain permis-

sion to use existing facilities and equip-ment for these sessions.

• Have participants fill out a Physical Activ-

ity Readiness Questionnaire (Appendix H), informed consent agreement and ob-tain physician approval (as appropriate) before attending the fitness sessions. Any such information that is collected from participants should be kept confidential by the wellness committee.


“It is the position of the American College of Sports Medicine that any busi-ness or entity that provides an opportunity for individuals to engage in ac-tivities that may reasonably be expected to involve placing stress on one or more of the various physiological systems (cardiovascular, muscular, ther-moregulatory etc.) of a user’s body must adhere to the six standards.” • A facility must be able to respond in a timely manner to any reasonably fore-

seeable emergency event that threatens the health and safety of facility us-ers.

• A facility must offer each adult member a pre-activity screening that is appro-

priate to the physical activities to be performed by the member. • Each person who has supervisory responsibility for a physical activity pro-

gram or area at a facility must have demonstrable professional competence in that physical activity or program.

• A facility must post appropriate signage alerting users to the risks involved in

their use of those areas of a facility that present potential increased risk(s). • A facility that offers youth services or programs must provide appropriate su-

pervision. • A facility must conform to all relevant laws, regulations and published stan-

dards.


Other Activities

Staff at your worksite may benefit by participating in individual activities conducted by the worksite wellness committee. Examples of such one-time/short-term activities are: Physical Activity Quiz Before staff can be motivated to engage in regular physical activity it might be useful to help them identify their barriers to being physically active. See Appendix I for a quiz that helps individuals identify their barriers to being physically active and offers some suggestions for overcoming those barriers. This quiz can be photocopied from the toolkit or printed from CD-ROM for distribution to individual staff members for their personal use. Physical Activity Breaks in Meetings Providing short physical activity breaks during regular meeting schedules can help the staff accumulate daily physical activity as well as make meetings more productive by improving their ability to concentrate. If possible, choose a room with some open space so that it’s comfortable for the staff to move or stretch during the physi-cal activity break. Appendix J provides several suggestions on con-ducting short and fun activities for staff during meetings. Mix and match from the ideas provided or create your own. Walk and Talk Encourage staff to hold short meetings involving a small number of coworkers while walking around the campus, parking lot, or other safe locations nearby. Be sure to inform the partici-pants in advance and set an informal dress code that allows comfortable clothes and shoes for walking. Choose a meeting area that is inclusive of persons of all abilities. Walk About This can be conducted as an individual or group activity in which staff use pedometers* or a marked walking route with a goal to walk 100 miles in 100 days. Participating staff can sign a


pledge card to post on their desk or carry around with them to remind them of their goal. (See Appendix F for a sample pledge card) *Pedometer– A pedometer is a device worn on the waistband which records steps taken. Pedometers are available for pur-chase at very modest prices in local stores or online. Two kinds of pedometers are popular: one measures only steps (about 2000 steps equals 1 mile) and is the least expensive. The second kind of pedometer measures steps and distance and is higher priced. Some physical activity websites will offer discount prices for bulk purchases. Charity Walks Many staff members may have a favorite charity. Charities often sponsor walk or run events for fundraisers. Choose a local event to support and encourage staff to participate. Or hold a fundraising walk at your worksite and donate the proceeds to a worthy charity organization. One fundraising event per month reinforces regular physical activity and can make a differ-ence to charity organization. A calendar of sports events (individual/group/park and commu-nity) in every state can be found at www.active.com. Activity Club/Group Encourage staff who have an interest in similar kinds of physical activity or sports to form their own clubs and be active as a group. Some examples include walking groups, pick up basket-ball, volleyball, or soccer games. Time could be used before or after work. Social support from group members who are interested in establishing and maintaining active behavior is a strong influence for continued participation.


Move MORE

SECTION III

Resources for Worksite Policies


Move More Policies for Worksites

What is meant by a policy? A policy can be a law or regulation. It can be a written rule, or a common practice. Policies can support healthy behaviors and lead to increased physical activity. We can write policy at any level. The State Legislature, the State Board of Education, school districts, or schools can create policy. Policies can produce change in our surround-

ings that help us move more. For example, a worksite policy could require stretch breaks during staff meetings and events. Your school district’s Local Wellness Policy and the State Board Healthy Active Children Pol-icy are examples of policies that affect the environment of our schools and the ability to be physically active each day.

Why do we need policies to support physical activity at the worksite?

• More and more staff are balancing the demands of a 40-hour workweek and meeting the needs of children, spouses, aging parents, and service to their com-munity. Workplace policies that encour-age regular physical activity benefit the employer with lower absentee rates1, lower stress levels2 and increased pro-ductivity3.

• Workplace policies related to physical ac-

tivity influence the workplace ‘culture’. Workplace culture includes all of the hab-its, routines and conditions that character-ize a specific worksite. Worksite culture also includes the values, beliefs and atti-tudes that define what is important in that workplace. In simple terms, workplace culture is ‘how things are done around

here’. If staff regularly gather in a lounge and view television during break time, that is a workplace culture. Likewise, if staff routinely walk to a co-worker’s work-space to exchange information instead of using the email, that is also an example of workplace culture. Although the major-ity of factors that contribute to the well-ness of a staff member are lifestyle is-sues, the workplace culture can also influ-ence individual wellness by helping to support and maintain long-term behavior change4.

• Policies also protect employers and staff

by clearly defining what is and is not ac-ceptable in a specific worksite4.

References: 1. Chenoweth, D. Worksite Health Promotion. 1998; 72-73. 2. Hoffman, J; Hobson, H; Charles, J. Physical Fitness and Employee Effectiveness. Personnel Ad-

ministrator. 1984; 4:101-113, 126. 3. Baum, B; Williams, K. Productivity Through Fitness. Management Review. 1985 6:51-53. 4. Kizer, W. The Healthy Workplace. 1987; 149-150.


What are informal policies? Some employers may agree to implement “informal” policies to support increased physi-cal activity for their staff. These policies may or may not be written, but should be publicly supported and widely communicated to staff during staff meetings, newsletters, e-mail,

announcements, or other viable means. Par-ticipation and compliance to informal policies is voluntary.

What are formal policies? An informal policy may lead to a formal, writ-ten policy. A formal policy includes a state-ment of intent by the employer and is applica-ble to all staff. For instance, schools may be-gin to include physical activity breaks at all of their staff meetings. Administration may see that this informal policy should become a for-mal, written policy for all staff attending staff meetings and other events. The policy may read: • Effective (date), it is the policy of (this

worksite) to include a five (5) minute physical activity break at all staff meet-ings.

Other examples of formal policies may in-clude: • Effective (date), it is the policy of (this

worksite) that structured physical activity challenges or events will be offered to all staff at a minimum of three (3) times per school year.

• Effective (date), it is the policy of (this

worksite) that sports fields, gymnasiums, and sports equipment are available for all

staff use before and after school hours if not in use by school sports teams or other community groups.

See Appendix K for an example of a Sample Physical Activity Policy for your worksite. These samples (although in written form) can be representative of an informal or formal policy. The worksite wellness committee will guide the promotion of physical activity pro-grams and serve as the leader in advocating for new policies and policy changes. The ulti-mate goal is to introduce and promote poli-cies that get staff moving more at work.

Examples: • Physical Activity Breaks in Meetings— Examples include promotion of stretch

breaks or active icebreakers at meetings. • Identification of Physical Activity Opportunities— Examples include providing a

map with walking routes and local attractions, identification of local recreation and exercise facilities, and organization of walking groups and other group activities.



Move MORE

SECTION IV

Resources for Worksite Environments


Stairwell Initiatives

Stairwell initiatives promote using the stairs as a way of incorporating physical activity into the workday of staff who work in multi-floor buildings. After adopting stair use at work, staff may choose to use the stairs in environments away from work, such as the mall or other business buildings to maintain a more physically active life.

Before promoting stairwell use among staff, make sure that the stairwells at your worksite are safe and inviting so that taking the stairs is a more desirable option than the elevator.

Guidelines for Stairwell Initiatives

1. Discuss the idea with building administration, maintenance, and staff that may already utilize the stairwells to determine if a stairwell initiative is a feasible option for your work-site.

2. Assess the condition of the stairwells in your building. Consider safety concerns that

should be addressed immediately such as malfunctioning lighting, missing railings, or other safety hazards.

3. Create a list of improvements that would make the stairwells more desirable. Some ex-

amples of improvements are point-of-decision prompts*, new paint, music, enhanced lighting, rubber stair treads, carpeted landings and artwork or other attractive visuals on the walls. Decide which improvements would most benefit your worksite or survey your employees to determine their preferences.

6. Develop a budget proposal. Be sure to include a brief overview of the initiative, a cost

estimate, and an overview of who is responsible for completing and paying for each im-provement. When developing your proposal, remember to think about low-cost and no

*Point of decision prompts Point-of-decision prompts are often used as visual cues to guide individuals in adopting healthy behaviors. Promote your stairwell initiative by using signs that encourage stair use. Place inspirational and motivational signs/posters at several locations at the entrance to the stairwells and on elevator doors. Post the signs at eye-level or at a place where they are easily visible. See Appendix L for several examples of such posters. You can photocopy the ones provided in the toolkit, print these from the CD-ROM or create your own.


cost resources you may already have. Staff and students may be willing to donate their skills to paint and improve the stairwells or provide their own original artwork. 5. Before making improvements to your stairwell, consult with your local

fire marshal and building inspector to ensure that your improvements are in compliance with local laws. For instance, walls and handrails may need to be certain colors, paint types, or reflective in nature to ensure escape routes remain safe.

6. Promote! Promote! Promote! Several motivational posters are in-

cluded in Appendix L.

Stairwell Initiative Suggestions • The stairwell initiatives can also be promoted as an individual or team challenge. Staff

can sign up to participate as individuals or teams. Establish the goal for each individual member to take at least one flight of stairs on each workday for 6 weeks. Each individual should keep a log of their daily flights of stairs. At the end of the 6 week period, tally up the individual and team totals. Recognize the individuals and teams with the highest score. The names of the individuals and team members may be posted on highly visible bulletin boards in common areas, listed in employee newsletters, or announced at staff meetings and, if possible, members may be awarded with certificates.

• Taking the stairs may be a “Big Step” for physically inactive staff

members. Give staff ideas and suggestions on how to incorporate stairs into their regular routines. The following sample poster can be printed off from the CD-ROM or found in Appendix M.

Related Links: • www.cdc.gov/nccdphp/dnpa/stairwell • www.eatsmartmovemorenc.com/programs_tools/worksites/

stairwell_guide.html

Be sure to clearly define a ‘flight’. You may choose to define it as just 1 flight up or 1 flight down, or as 1 up and 1 down. If staff members have been very inactive you may want to start with 1 up or 1 down to ensure greatest success. Future challenges can be more strenuous as the staff become more fit.


Walking Routes and Maps

Identifying safe walking routes can motivate staff to Move More and incorporate physical activity in their workdays. Walking routes can be indoors or outdoors and should be of vary-ing distance to accommodate both short and

long walks. Increased awareness and the use of a safe walking route can be accom-plished by pairing it with a map, directions for the route, and promotional activities.

Guidelines for Creating Walking Routes and Maps

1. Choose one or two members from the worksite wellness committee to act as coordinator(s) Coordinator 1 ________________________________ Coordinator 2 ________________________________

2. Determine a safe area for staff to walk. This could be within the

confines of the campus parking lot, a nearby neighborhood, the interior of your buildings, or an existing track or sports field. The route may be circular bringing the walker back to the start point with no overlap or it may be a straight route, out and back. If you choose a nearby neighborhood, you may want to use the ‘Walkability Checklist’ (Appendix N to evaluate your potential walking route.

3. Find out who in your community has a ‘Measuring Wheel’. A

measuring wheel is a device that can be rolled along the ground and the distance traveled is displayed on a dial. Generally, the high school athletic department, the parks and recreation department, police department, or the highway patrol may have a measuring wheel. Alternately, distances for out-door routes can also be determined by using an online program such as Google Maps (www.webwalking.com/googlemap.htm) or America’s Running Routes (www.usatf.org/routes).

4. Use the measuring wheel or online program to determine

the distance along your selected walking route. It may be desirable to note distances in ¼ mile increments. If acceptable, make mileage notations on the path. For instance, you may choose to denote mileage by placing marked stepping stones just off the walking path. If using an indoor walking path you may denote mileage by posting signs on walls.


5. Draw a map of the route or print it using an online program and mark the ¼, ½, ¾ and one mile locations. Maps can be cop-ied for distribution and use by individual staff members. A six-week walking log may be copied on the back of the map. (See Appendix E for a sample walking log).

6. Post the maps at prominent places, such

as staff bulletin board or restroom doors, to encourage staff to participate and use the walking route.

Walking routes and maps can also be used to host individual and team walking chal-lenges.** Post sign-in sheets and maps in prominent locations to encourage staff to par-ticipate and use the walking route. You will need to provide participating individuals or teams with a pledge card and walking log and clearly communicate what they will be tracking— the number of days they walked, the total number of minutes walked, or their total mileage. (Appendix E and F) At the end of the challenge provide recogni-tion to the top 5 walkers or teams. This may be done by posting their names on the staff bulletin board, announcing their names at staff meetings, or providing them with a cer-tificate of recognition. Recognition may also be given to staff that were regular in their walking schedules, even if they were not top mileage makers. (Remember the goal is to encourage staff to Move More and develop healthy habits. The speed and distance which individual employees may walk may vary greatly.)

Be sure to ask participants if anything could be improved or needs to be changed in the walking route, map or record keeping. Use suggestions to modify the challenge for the next time!

**Activity Idea: Creating a walking route and map can also be paired with your HealthStart WORK IN A WALK Activity (see page 2). Your walk-ing route and map will provide staff guid-ance on where they can walk during their workday.

Related Links: • www.ncdot.org • www.cdc.gov/nccdphp/dnpa/walkability/index.htm • www.eatsmartmovemorenc.com/programs_tools/community/walkingmaps.html • www.eatsmartmovemorenc.com/programs_tools/worksites/wesmm/wmm_paths.html


Parking Lot Signs

Post signs at the entrance of parking lot(s), encouraging staff to park further from the building so that they can walk extra steps. The following sample entrance sign is available for printing from the CD-ROM provided with the toolkit.

Post parking space signs at distant parking spaces that encourage staff to park further from the building. The following sample parking space signs can be printed from the CD-ROM provided with the toolkit. Additional samples of parking lot signs can be found in Appendix O.


Literature Racks

Literature racks can be a convenient way to keep the Move More message visible in the workplace. Commercial literature racks are available at office and library supply stores. Simple and inexpensive literature holders can be made from attractive plastic or ceramic flower pots, baskets or other household items. Use an attractive holder in a highly visible location to hold handouts or one-pagers on

physical activity. Several ready-to-use hand-outs are included in Appendix P. These are also included in the toolkit CD-ROM for print-ing. Brochures, booklets and pamphlets on sev-eral other topics related to physical activity can be ordered from the list of related links given below.

Related Links • http://win.niddk.nih.gov/publications • www.hopehealth.com • www.personalbest.com • www.krames.com • www.welcoa.org • www.parlay.com • www.acsm.org • www.ncppa.org/physactfactsheets.asp • www.thepedometercompany.com/freecatalog.html


Posters

Health messages displayed in high traffic ar-eas can both inform staff of facts and rein-force behavior. The posters should be changed regularly de-pending upon the number of times staff pass by the message. Generally, after seeing the same message 10-20 times, people be-come desensitized to it and no longer ‘see’ it. A good rule of thumb would be to change poster and messages once a month. Leaving the poster spot empty for a couple of weeks may also increase response to a new poster message. See Appendix C for some examples of post-ers and messages that can also be printed from the CD-ROM provided with the toolkit. Appendix D contains samples of several mo-tivating quotes related to physical activity and fitness. Post different quotes at different places at your worksite and switch around every week, or post the same quote at sev-eral places and change it a minimum of once a month. Posters on physical activity and fitness can also be ordered from the following online sources:

Related Links • www.hopehealth.com • www.thepedometercompany.com/posters.html • www.parlay.com • www.aahperd.org/naspe


Lending Library

Establishing a lending library of videos and books for staff is one way to support their ef-forts to engage in physical activity. The following is a listing of some potential places to get physical activity books, videos, and audio tapes for the lending library: Public Library Many public libraries carry an extensive col-lection of physical activity books, videos and audiotapes. Explore tapes on Tai Chi, Yoga, Pilates, stretching, kick boxing, step aerobics, line dancing, square dancing, and weight training. Staff Staff in your worksite may own physical activ-ity books, videos or audio tapes and might be willing to ‘dust them off’ and share them with co-workers. Trading materials can add vari-ety to the workout routine as well as reduce boredom.

Aging Gracefully This is an inexpensive 4-part video series for older adults available from New Hanover Re-gional Medical Center. Contact: Lifewise Program 2222 S. College Road Wilmington, NC 28403 Phone: (910) 343-7000 Local Community Groups and Faith Communities Community groups (such as the YMCA) and faith communities (Churches) in your local area may own books or videos on physical activity and may be willing to lend or donate these to your worksite.


Bike Racks

Bicycling is a fun way to get around and ful-fills the dual purpose of transportation and physical activity. Providing secure bike racks at your worksite may encourage staff to bike rather than drive to work. The racks can also accommodate students that choose to bike to school. The type and design of bike rack will vary depending on available space for instal-lation and the potential number of individuals who might want to use it. Bike racks are a one-time investment for your worksite but can have long term health bene-fits for staff and students.

The following sources may be contacted for bike rack information:

• North Carolina Department of Transportation, Division of Bicycle and Pedes-trian Education has grant money available for independent projects that support the needs of bicyclists and pedestrians. Your worksite may be eligible to receive funding for improving bike paths or bicycle storage. Check for deadline dates to submit grant application. Contact Information Phone: 919-807-0777 E-mail: [email protected] Website: www.ncdot.org/transit/bicycle/

• Your local parks and recreation department may be able to work with you to get a bicycle rack installed at your worksite. You may get the contact information for local parks in your county through the NC State Parks website or by calling the NC Divi-sion of Parks and Recreation.

Phone: 919-733-4181. Website: www.ncparks.gov

• If your worksite has enough funding to purchase its own bike rack, you may search for online vendors and get a competitive price.


Fitness Room

The provision of an on-site fitness room may motivate staff to Move More and increase their daily physical activity by making it more convenient for them to do so. Schools are at an advantage because many have existing physical activity resources such as gymna-sium facilities, locker rooms, sports fields, and equipment that are typically used by stu-dents. Making these resources available to staff can be a great motivator for engaging in physical activity. The following items can enhance the fitness room for the benefit of staff: • Bulletin boards with health and fitness

information (see the section on Posters)

• A VCR/DVD and monitor for playing or projecting video programs

• A sign that conveys the message ‘This facility is unmonitored and its use is vol-untary. Use at your own risk’

Worksites that do not have designated space for physical activity may consider using the following rooms for fitness: • Unused office area • Conference rooms with a lot of open

space • Cafeterias or lunchrooms that have mov-

able furniture— just moving the furniture out of place and returning it would add physical activity

• Work bays or safe warehouse areas

WEIGHING SCALES Weighing scales made available for staff use at the worksite may encourage them to be physically active and track weight changes. In some schools weighing scales may al-ready be available for student use and can easily be made available to staff. Tips for weighing scales: • Use a good quality weighing scale. • Ensure that the weighing scale is placed on a hard level surface during use. • Make sure the weighing scale is located at a place where every individual can have

privacy while weighing. If your school worksite does not have weighing scales the following suggestions may be considered: • Staff members who want to participate in physical activities to manage their weight

may want to contribute to a pool of funds to buy a weighing scale. • A staff member may wish to donate his/her personal good quality weighing scale. • The local health department or a hospital may donate a scale. • If appropriate, office supply channels may be available for the purchase of a weigh-

ing scale.



Move MORE

SECTION V

Additional Resources


Additional Resources

The following is a listing of some organiza-tions/programs that provide useful informa-tion on physical activity. Active For Life

Active For Life is an American Cancer Society employee wellness program. It is a10-week program that encourages em-ployees to be more active on a regular basis by setting individual goals and form-ing teams for motivation and support. For more information about starting an Active for Life program at your workplace, con-tact your local American Cancer Society or call 1-800-ACS-2345.

America On the Move America on the Move is a national initia-

tive that recommends making small, real-istic changes to achieve energy balance – the balance between calories consumed and calories expended through activity. The program offers free registration both to individuals or groups. Participants pledge to work for energy balance by committing to walk extra 2000 steps (or 1 mile) and cut at least 100 calories each day.

Website: www.americaonthemove.org American Cancer Society

The ‘Prevention and Early Detection’ sec-tion of American Cancer Society’s web-page provides useful information on Stay-ing Active, including recommendations, news, tools and tips. Website: www.cancer.org

American College Of Sports Medicine The American College of Sports Medicine is the leading organization in sports medi-cine and exercise science. It provides reli-able and up to date health and fitness information and tips including newsletters, brochures and audio and video re-sources. Website: www.acsm.org

American Diabetes Association The Association devotes a section of its website to weight loss and exercise. In-cluded are practical tips on overcoming barriers, types of exercise, and an online diary to track steps. Website: www.diabetes.org

American Heart Association The ‘Healthy Lifestyle’ section of Ameri-can Heart Association’s webpage pro-vides detailed information on exercise and fitness for individuals and worksites. Website: www.americanheart.org

Be Active North Carolina Be Active NC is a non-profit organization dedicated to improving the health of all North Carolinians. The website provides information on the importance of being physically active and also links to the Be Active Challenge for teams of 2 or more. Website: www.beactivenc.org


Eat Smart, Move More North Carolina Eat Smart, Move More NC is a statewide initiative that promotes increased oppor-tunities for physical activity and healthy eating through policy and environmental change. The consumer site of the Eat Smart, Move More NC website provides practical information both for individuals and their families to incorporate physical activity into everyday life. Website: www.eatsmartmovemorenc.com and www.myeatsmartmovemorenc.com

InteliHealth The ‘Healthy Lifestyle’ section of Inteli-Health provides a wealth of reliable infor-mation on physical activity related topics along with interactive tools including desk exercises, body mass index calculators, and many more. Website: www.intelihealth.com

National Center on Physical Ac-tivity and Disability The NCPAD provides information on physical activity for people with different types of disabilities. The information ranges from ‘Exercise Guidelines for Peo-ple with Disabilities’ to a variety of fact sheets and downloadable videos for dif-ferent kinds of activities for the physically disabled. Toll Free voice and TTY lines can provide callers with referrals and indi-vidualized information from specialists who can research specific requests and provide materials in many topic areas. Website: www.ncpad.org/exercise Toll Free: 1-800-900-8086

National Heart, Lung and Blood Institute The ‘Overweight and Physical Activity’ section of the NHLBI publications pro-vides links to a wealth of information and fact sheets on physical activity. Most of

the publications can either be downloaded for free or ordered online for a nominal cost. Some of the publications are also available in other languages such as Spanish, Vietnamese and Fili-pino. Website: www.nhlbi.nih.gov/health/pubs

Personal Energy Plan The Personal Energy Plan (PEP) is a 12-week self-directed, worksite program to promote healthy eating and moderate physical activity. The program materials include workbooks for healthy eating and physical activity targeting employees based on their readiness to change. A coordinator’s kit, promotional brochures, and posters are also included in the pro-gram. Website: www.cdc.gov/nccdphp/dnpa/pep.htm Toll Free: 1-800-635-7050

Shape Up America Shape Up America is a high profile na-tional initiative to promote healthy weight and increased physical activity in Amer-ica. It offers free membership to individu-als and access to a variety of health and fitness related information including tutori-als, quizzes, calculators, booklets, and much more. Website: www.shapeup.org

Sisters Together The ‘Sisters Together’ program was started as a campaign focused on in-creasing physical activity and healthful eating for black women. The web site pro-vides information and materials that may help you start a local program centered around eating well and exercising more. Website: www.hsph.harvard.edu/sisterstogether


Start! Start! is an online tool from the American Heart Association that helps people begin or continue an exercise program. The main purpose of the site is to provide indi-viduals key information about physical activity. The tool provides an online exer-cise diary, fitness tips and resources and a section that helps individuals determine which fitness type best describes their lifestyle. Website: www.americanheart.org

Take Action Take Action is a free, flexible, 10-week employee wellness program that encour-ages fruit and vegetable consumption and regular physical activity among employ-ees while fostering teamwork and boost-ing morale. Website: www.takeactionca.com

The President’s Challenge The President’s Challenge is a program that encourages all Americans to be ac-tive as part of their everyday lives. No matter what your activity and fitness level, the President’s Challenge can help moti-vate you to improve. Website: www.presidentschallenge.org

US Department of Agriculture The ‘Physical Activity Tool’ from USDA assesses physical activity status and pro-vides related energy expenditure informa-tion and educational messages. It en-hances the link between good nutrition and health benefits of regular physical activity. Website: www.cnpp.usda.gov

YMCA of the USA Visit the YMCA homepage to learn more about the services offered and to find a location near your worksite. Website: www.ymca.net


Move MORE

APPENDICES


APPENDIX A: WORK IN A WALK Announcement

WORK IN A WALK

This challenge will help you take easy steps toward a healthier YOU by increasing your daily physical activity.

Sign up for WORK IN A WALK begins on: ____________________________ The Challenge will begin on: _______________________________________ And end on: ___________________________________________________

Don’t be left out! Join the FUN Gain more energy and feel better!

For more information about WORK IN A WALK, contact the coordinator ______________________________________________________________ At ___________________________________________________________

COMING SOON!

NO EXERCISE INVOLVED. Just MOVE MORE


APPENDIX B: WORK IN A WALK Sign In Sheet

WORK IN A WALK Sign Up Sheet The WORK IN A WALK activity encourages staff to walk as a way of incorporating physical activity into their workday. Walking is a safe low-impact exercise that has numerous health benefits such as managing blood pressure, diabetes, body weight, and stress while also reduc-ing risk of a heart attack and the development of Type 2 diabetes. Participating staff will re-ceive a log to track the number of days in which they incorporated walking into their daily activities. Participants will report their results to the WORK IN A WALK Coordina-tor(s) at the end of the activity period. Activity Starting Date: _________________ Activity End Date: ___________________ Activity Coordinator(s): ______________________________________________________

Participant Name: Worksite: Contact phone or email:


APPENDIX C: MOVE MORE Motivational Posters


APPENDIX C: MOVE MORE Motivational Posters


APPENDIX D: MOVE MORE Motivational Quotes


APPENDIX D: MOVE MORE Motivational Quotes


APPENDIX E: WORK IN A WALK Walking Log


APPENDIX F: WORK IN A WALK Pledge Card


APPENDIX G: WORK IN A WALK Certificate of Achievement

CER

TIFIC

ATE O

F AC

HIEV

EMEN

T

This C

ertificate is being presented to __________________________________ for the successful com

pletion of the WO

RK

IN A

WA

LK

Activity

for the period of _________________ to _________________.

__________________________________ P

resented by

__________________________________ W

orksite


APPENDIX H: Physical Activity Readiness Questionnaire


APPENDIX H: Physical Activity Readiness Questionnaire


APPENDIX I: Barriers to Being Physically Active Quiz






APPENDIX J: Ideas for Physical Activity in Meetings


APPENDIX J: Ideas for Physical Activity in Meetings


APPENDIX K: Sample Physical Activity Policy

SAMPLE PHYSICAL ACTIVITY WORKSITE POLICY Whereas: ________________________________________(worksite name) is concerned about the health of our employees; Whereas: People have become more and more interested in eating better and being more active; Whereas: Heart disease, cancer and stroke—the top three causes of death in North Carolina—are largely affected by what we eat and how active we are; Whereas: Regular physical activity provides for increased quality of life through improved endurance, strength, flexibility and balance, as well as reduced risk of chronic diseases, injury and per-ception of stress; Therefore: Effective ___________ (date), it is the policy of ___________________________________(worksite name) that activities and events sponsored or supported by this organization will include opportunities for physical activity: (These are some of the examples discussed—the policy may be written to address only one change at the time or multiple policies.)

• Physical Activity Breaks In Meetings Examples include facilitated activities such as stretch breaks or icebreakers.

• Identification of Physical Activity Opportunities Examples include provision of

map with walking routes and local attractions; identification of recreational and ex-ercise facilities; organization of walking groups and other group activities.

• Supportive Schedules To Allow Physical Activities Examples include flexible

work schedules; modified meal breaks to allow activity; as well as scheduled and/or facilitated stretch breaks integrated into meeting agendas.

• Encouragement from Group Leadership to Engage in Physical Activity Ex-

amples include employee leadership promoting physical activity for employees; group leadership being a role model.

Signature _______________________________________ Title ___________________________________________ Name of Worksite:_________________________________


APPENDIX L: Stairwell Initiative Posters














APPENDIX M: Smart Steps Poster


APPENDIX N: Walkability Checklist






APPENDIX O: Parking Lot Signs


APPENDIX P: Move More One Page Ideas





































































FINAL Move More Workbook - cdn.ymaws.comNC HealthSmart School Worksite Wellness Toolkit— Move More Workbook 2 Move More HealthStart Activity The Move More HealthStart Activity in-cludes

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