EAST TENNESSEE STATE UNIVERSITY
Walk Around the World
2010
Sponsored by:
ETSU University Wellness Committee
Registration and Consent Form
Name: _________________________________________________________
Phone Number:__________________________________________________
Department:____________________________________________________
Email Address:___________________________________________________
May we send you a weekly email during the course of this program?
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If yes, what email address? (If different from above): _____________________
Please circle the one below that applies to your current ETSU status:
Student
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Faculty
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Staff
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Informed Consent
Completion of this form indicates my agreement to participate in the ETSU Walk Around the
World program. I am aware and understand that participation is strictly voluntary, that it is my
own choice to participate and that previous athletic participation or high skill levels are not
prerequisites for participating in this program. I further understand that East Tennessee
State University assumes no responsibility for injuries received during this program, and that
my signature below signifies my willingness to hold harmless the State of Tennessee, its
officers, agents and employees, members of the ETSU Wellness Committee, any ETSU Walk
Around the World program personnel, and all university representatives from injuries and
conditions I may sustain as a result of participation in this program. This release does not,
however, apply to any physical injury or harm caused by negligence or willful misconduct of
ETSU, its employees, its instructors, facilitators and agents. I have had sufficient opportunity
to read this entire document. I have read and understand it, and I agree to be bound by its
terms.
Participant Name:_______________
Participant Signature:_______________ Date:________
Witness Name: ________________
Witness Signature: ________________
Walk Around the World
Program Details
Thank you for joining forces with the ETSU University Wellness Committee to ―Walk Around the World.‖ Our
walking will begin on Monday, March 15th and end on Monday, April 19th. Over the course of these five weeks we
plan to begin walking where we left off last year in Singapore, Southeast Asia (a distance of 14,360 miles from our
starting point of Bangor, Maine). Last year’s Walk Across America participants nearly tripled the original goal of
5,154 miles and kept walking way past our goal destination of Honolulu, Hawaii! Join us this year as we make the
15,600 mile (31,200,000 steps) journey back to Bangor, Maine to complete our Walk Around the World!
Program Description:
This program is sponsored by the ETSU University Wellness Committee and is designed to increase the awareness
of our ETSU Community (faculty, staff & students) as to how active you are and how easy it can be to increase that
activity level.
Program/Individual Goals:
As a program our overall goal is to log enough steps to say that we successfully ―walked‖ around the World.
However, we would also like to take this opportunity to teach each person who participates more about the
importance of physical activity and just how easy and beneficial little changes in your day-to-day routine can be.
As an individual we hope that you will set goals that will lead to an increase in your overall physical activity level,
and increase your knowledge of how and why activity is important in your life.
Tips for Increasing your Steps:
We recommend starting slow. Below is an example of how you may increase your activity level gradually without
getting burnt out:
Week One:
Don’t change anything you are currently doing, just track your steps to get a better idea of
just how active you are.
Week Two:
Based on the steps you took last week start finding ways to take extra steps to increase
those numbers (park further away, take the stairs).
Week Three: Start adding in extra activities as a way to increase your steps (take five minutes at lunch
to go for a walk, take your dog/spouse/child for a walk when you get home).
Week Four:
Take advantage of your surroundings (laps in the stairwell, or the Culp Center, take the
campus arboretum walk, take a hike at one of our local parks
Week Five:
If you are happy with the increases that you have made with your
Physical Activity then maintain what you are doing.
If you don’t like to walk but participate in other activities (biking, swimming, aerobics classes) that you would like
to use for your steps refer to the conversion tables in this packet to calculate your step totals.
How Do I Track My Steps?
Be sure and wear your pedometer everyday and write down your steps in the log book provided at the end of each
day to get an accurate count of your steps. Then first thing every Monday morning email your weekly step total to
the University Wellness Committee at univwellness@etsu.edu.
If you forget to wear your pedometer or if you are participating in activities that you cannot wear a pedometer,
use the conversion charts in this packet to calculate your steps and add them to your step total for the day.
Keep an eye out for your weekly “Walking Newsletter” for more tips and encouragement on how to
increase your physical activity levels.
Steps to Miles Conversion Chart
Approximate – based on Shape Up America
Steps
Minutes
Miles
500
5
1/4 mile
1000
10
1/2 mile
1500
15
3/4 mile
2000
20
1 mile
2500
25
1 1/4 miles
3000
1/2 hour
1 1/2 miles
3500
35
1 3/4 miles
4000
40
2 miles
4500
45
2 1/4 miles
5000
50
2 1/2 miles
5500
55
2 3/4 miles
6000
1 hour
3 miles
6500
65
3 1/4 miles
7000
70
3 1/2 miles
7500
75
3 3/4 miles
8000
80
4 miles
8500
85
4 1/4 miles
9000
1 ½ hours
4 1/2 miles
9500
95
4 3/4 miles
10000
1 hr 40 min
5 miles
Activity Conversion Chart
Activity
Steps/Min (Avg)
Bicycling:
Leisurely (10 – 11.9 mph)
Moderate (12 – 13.9 mph)
Vigorous (14 – 15.9 mph)
100
200
250
Gym Activities:
Low Impact Aerobics
High Impact Aerobics
Moderate Aerobics
Elliptical Trainer
Racquetball
118
182
154
203
138
Swimming:
Leisure
Moderate Effort
Treading Water
Vigorous Effort
Water Aerobics
133
174
49
222
100
Outside Activities:
Golfing (with cart)
Golfing (without cart)
Running (6 minute mile)
Running (7 minute mile)
Running (8 minute mile)
Running (9 minute mile)
Running, jogging
78
122
247
222
200
184
156
Please note that this Activity Conversion Chart is an estimate
Your actual steps may vary
For a more detailed list of Activity Conversions visit
http://walking.about.com/od/measure/a/stepequivalents.htm
A Walk A Day The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its
health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics
Research under the direction of Dr. Steven Blair found that those who walked the equivalent of
30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
A regular walking program can help:
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Reduce blood cholesterol
Lower blood pressure
Increase cardiovascular endurance
Boost bone strength
Burn calories and keep weight down
Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing,
keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few
minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the
major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may
be carrying and make your walk more enjoyable, as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
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Walk short distances: Begin with a five-minute stroll and gradually increase your distance.
Forget about speed: Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders
relaxed.
Swing your arms naturally: Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
Be sure that you can talk while walking: If you can’t converse, you are walking too fast.
Get Fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles
with relative ease, you can start to vary the intensity.
Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening
your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing
stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the
volume down and watch out for traffic that you may not hear.
Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and
fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long
walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!
Additional Resources
American Heart Association: www.americanheart.org
WebMD—The Basics: Walking for Fitness and Fun: www.webmd.com/fitness-exercise/guide/walking-for-exercise
Mayo Clinic—Walking for Fitness: www.mayoclinic.com/health/walking/HQ01612
Frequently Asked Questions
What are the first steps I should take in my walking program?
Before you get started, you should consult your primary care physician to inform him/her that you will be starting a walking
program. Please ask whether they have any specific recommendations for you. In addition, you should definitely seek advice if
you have any current medical conditions. Ask yourself the following questions:
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Do you have a heart condition that your doctor recommends only medically supervised physical activity?
During or right after you exercise, do you have chest pains or pressure in the left or mid-chest area, left neck,
shoulder or arm?
Have you developed chest pain within the last month?
Do you ever become dizzy and lose your balance, or lose consciousness?
Do you feel extremely breathless after mild exertion?
Has your doctor recommended you take medicine for your blood pressure or a heart condition?
Has your doctor told you that you have bone or joint problems that could be made worse by the proposed physical
activity?
Do you have a medical condition or other physical reason not mentioned that might need special attention in a walking
program?
Are you middle-aged or older and have not been physically active, and are planning on participating in a fairly moderate
exercise program?
If any of these conditions apply to you, consult your doctor before starting the program.
Do I need to buy new shoes?
You should replace your walking shoes every 6 months or 600 miles, whichever comes first. At this point, it doesn’t matter if
the shoes still look great; they’ve lost a lot of their cushioning.
My hands swell when I walk. Is this a problem?
Swelling in your hands is normal. When you swing your arms, the blood rushes into your fingers. It isn’t harmful, but it could be
uncomfortable, especially if you wear rings. It’s a good idea to take off your rings before you go walking. If the swelling
bothers you, try squeezing your hands into fists from time to time while you walk. This helps push blood back from the fingers.
Some people carry small rubber balls to squeeze.
I’m having pain in the front of my legs. What is it?
It sounds like shin splints, a common problem among beginning walkers. It results from doing too much too soon. Your shin and
calf muscles cramp from overuse and you notice a burning pain in your shins. To avoid shin splints, increase your distance and
pace gradually, and always take time to warm up before doing any speed work. If you’ve already overdone, try slowing your pace.
If you’re still in pain, try stretching your calf muscles. Calf Stretch – Stand facing the nearest wall or tree, then lean
forward, putting your palms against the wall or tree and keeping your heels flat on the ground. Or sit on a bench with your legs
straight out in front of you, and flex your feet toward you. Still in Pain? Hobble home and apply ice for 15 minutes. Be sure to
wrap in a towel, to protect your skin from the cold.
What if my pedometer seems inaccurate?
For best results, clip the pedometer firmly at your waist. It should be located above the knee or on your side above the hip. It
is important that the case is positioned straight up and down. If the pedometer is tilted your step count may be underrecorded because the pedometer’s pendulum function is not free to swing properly.
When should I walk?
You must find the time of day that best suits your schedule and lifestyle. Many people find walking first thing in the morning to
be best—they don't procrastinate or get too busy and just skip it later in the day. Others incorporate a walking workout into
their work day by walking at breaks or lunches or right after work. Still others walk in the afternoon or evening and clear their
mind after a hard day at work or at home. Is there a best time to walk? YES—you should commit to a time to walk that works
best for you and you schedule.