Not being physically active puts you at risk for heart disease and diabetes. Help lower your chance for diabetes. People feel better when they are active. …

Topic 2

Be More Physically Active

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Objectives

By the end of this session, group members will learn that:

o Physical activity is good for the heart and overall health

o People should be physically active for a total of 30 minutes on most
days

o Brisk walking is a simple activity almost everyone can do

o There are ways to fit more activity into a busy schedule

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Materials and Supplies

To conduct this session you will need:

o To the Heart of Women manual

o Blackboard and chalk or several large pieces of paper, a marker, and
tape

o Pens or pencils

o Cool drinking water and cups

o Music for walking activity and tape or compact disk player

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Handouts

These handouts may be given to each group member during the session:

o Stages of Change: Physical Activity

o Benefits of Physical Activity

o Types of Physical Activity

o Misconceptions/Myths about Physical Activity

o
Keep Moving

o Beauty Care Tips

o Hair Care Tips

o Stretching Exercises

o How To Exercise

o Make Physical Activity a Habit - My Personal Record

o Sample Walking Program

o Form a Walking Group in Your Neighborhood

o Be Physically Active

Note: If you have time, include a 30-minute activity like the walking
activity in this session at the beginning or at the end of each of the
remaining sessions

Introducing the Session

1 Welcome If this is a new meeting start here

Welcome the group members to the session

2 Review of Last Session Optional

At the last session we talked about the risk factors for heart
disease and diabetes Who remembers the risk factors that we can
prevent or control?

Note: Allow about 3 minutes for their responses Answers are:

High blood pressure
High blood cholesterol
Smoking
Diabetes
Overweight
Being inactive

Congratulate group members for their correct responses

3 About This Session If you are continuing after a break start

here

This session discusses
physical activity and how important it is to
your health When the session ends, you will know:

How physical activity can help you and your family

What kind of activities are good for you and for your heart

How much activity you should do

How you can find time to be active

Conducting the Session

1 Stages of Change: Physical Activity

We are going to start todays session with a discussion about your
personal Stage of Change regarding physical activity While the
ultimate goal is to become physically active on a regular basis, it
is important to recognize your current level of readiness so that
you can work gradually toward that goal

Give each group member a copy of the Stages of Change: Physical
Activity handout Read aloud each question and ask group members
to raise their hands in response to the questions Once all of the
group members have identified their Stage of Change, ask them to
write it down in the space on the handout Tell the group members
what your personal level of readiness is

Now we are going to
start our session on physical activity At the
end of the session we will set personal goals to be physically
active based on our individual levels of readiness

2 Facts About Physical Activity

Not getting enough physical activity is a major health risk for
people today

Not being physically active puts you at risk for heart disease
and diabetes The good news is that you can do something about
this risk factor

Unfortunately, black women often are not as active as they
should be

As a person gets older, having little or no physical activity
can lead to health problems
3 Benefits of Physical Activity

How do you think physical activity can help you?

Note: Give the group about 5 minutes to answer Write their answers
on the blackboard or a large piece of paper taped to the wall

Give each group member a copy of the Benefits of Physical
Activity handout

Congratulate the group for all the benefits they identified Say:
physical activity can allow for a fun time with family and friends
if the activities are
done together In addition, physical activity
can:

People feel better when they are active Physical activity may help
you maintain your weight at a healthy level, help you to lose
weight if you are overweight, and help to control your appetite

4 Types of Physical Activity

What do you do to be physically active?
Note: Give the group about 5 minutes to answer Write their answers
on the blackboard or a large piece of paper taped to the wall

Give each group member a copy of the Types of Physical Activity
handout

There are different
types of physical activity Physical activity
includes some of the things that you probably do each day You may
want to start to increase your activity with activities like these:

After a while, you will be able to do even more Activities that
you might enjoy include:

All types of physical activity help the heart Start slowly Then
move on to higher-level activities For example, when you are
comfortable walking, increase your pace or the amount of time and
youll feel great

You dont have to be an athlete to become fit Just get moving
Find something you
like to do and that you have time for

Give each group member a copy of the Misconceptions/Myths about
Physical Activity handout

How much physical activity do you think you need each day to
improve your health?

Answer: Both children and adults should be physically active for at
least 30 minutes or more on most days When you are physically
active you set a great example for your children

If you cant set aside 30 minutes at one time to be active, you can
break your activity into shorter periods of 10 minutes or more
Just make sure it adds up to at least 30 minutes on most days

Heres an example: write on board or paper

Use a stationary bike for 10 minutes before you go to
work 10
Take a 10-minute walk during your break at
work10
Take a 10-minute walk with your kids after you get home
10

30
5 Getting Started: Important Things to Know

Note: This session gives information for people who are just
starting to be active It also helps people
add more activity to
what they already do

There are a few things that you should know before starting to be
physically active:

1 Most people do not need to see a doctor before they start a
slow, sensible program of physical activity You should talk
with your doctor if you:

Have heart trouble or have had a heart attack

Take medicine for high blood pressure or a heart condition

Are over 50 years old, or for the men in your family if
they are over 40 years old and you want to do a harder
activity, like jogging

Have more than one risk factor for heart disease like high
blood pressure, high blood cholesterol, diabetes, are
overweight or smoke

Have a family history of heart disease at an early age
before the age of 45 for a male family member and 55 for a
female family member

2 Start slowly Build up the time and effort that you put into any
activity You should not be tired the next day

3 Drink plenty of water
before and after exercising, even if you
are not thirsty You dont need special sports drinks

4 Wear comfortable clothing Wear shoes and socks that give your
feet support You do not need to buy fancy outfits

5 Never wrap your body in plastic or wear clothing that is too
heavy This will not help you lose fat, but it can:

Make you sweat too much

Make your body temperature rise

Make your heart beat too fast

Make you sick to your stomach

Cause you to pass out

Cause damage to your organs like your kidneys

Does anyone have any questions? Give the group 2 to 3 minutes to
ask questions

6 Becoming Physically Active

While it is very important to be physically active for at least 30
minutes on most days, there may be barriers or things that will
slow down your progress to becoming physically active What do you
think are barriers to being physically active?

Note: Give the group about 3 minutes to answer Write their answers
on the blackboard or a large
piece of paper taped to the wall Add
these examples if group members do not say them:

Not having sneakers or appropriate shoes to walk
Being concerned about walking in an unsafe neighborhood
Bad weather rain, snow, heat, humidity
Not enough money
Not enough time

A facilitator is something that will make your progress to be
physically active easier Facilitators can take away the barriers
How would you address theses barriers?

Note: Give the group about 3 minutes to answer Write their answers
on the blackboard or a large piece of paper taped to the wall

Congratulate the group for all the ideas they came up with Add
these examples if group members do not say them:

Sneakers/shoes: Make sure to pack your shoes ahead of
time Pack them in your bag at night, that way you will be
prepared and wont forget them if you are rushing in the
morning

Neighborhood safety: Walking in a schoolyard or churchyard
may be safer You can also walk with a
walking buddy or
walk in a shopping mall; some malls have walking clubs that
meet every day

Bad weather: You can do a lot of physical activity inside
You can walk in a mall, jump rope at home or use videotapes
for exercise at home

Money/Time: You dont need to belong to a gym or buy
expensive outfits to be physically active You may also be
wondering how you will ever find time to be active in your
busy life There are a lot of ways you can incorporate
physical activity into your day, free of charge:
- Get off the bus one or two stops early and walk
- Use the stairs instead of the elevator or escalator
- Play with your children
- Dance to your favorite music
- Take 2 to 3 minute walking breaks at work a few times
a day
- March in place during TV commercials
- Walk the dog

Give each member a copy of the Keep Moving handout

You
can use this handout to remind yourself of the activities that
will add movement to your day What are some other ways to become
more active even when you dont have time?

Note: Give the group about 5 minutes to answer Write their answers
on the blackboard or a large piece of paper taped to the wall
Congratulate the group for all the ideas they came up with

7 Beauty and Hair

A Beauty Tips
Many women dont exercise as much as they should, or at all, because
they dont want to damage their skin

It is important to know that physical activity benefits your skin
When you exercise, your blood circulation increases, bringing extra
oxygen and nutrients throughout your body, including your skin

Unfortunately, some skin problems are associated with exercise Sweat,
which is crucial for your body to regulate its temperature while you
exercise, also makes your body more vulnerable to bacteria The
solution? Dont quit exercising - instead, protect your skin with the
following tips:

Wash your face after exercising with a mild pH-balance facial cleaner
to prevent acne

To
prevent acne on your back or chest, shower soon after exercising to
wash away sweat where bacteria can grow

Wear sun protection when outdoors, at least SPF 15

Give each member a copy of the Beauty Tips handout

B Hair Care Tips

Some women say that hair concerns keep them from exercising You
can be fit and have a beautiful hairstyle too by protecting your
hair and keeping it healthy

You can prevent sweat damage to your hair during exercise by
controlling moisture and salt buildup Salty buildup causes your
hair to break, shed, become dull or become dry:

Wash your hair with a mild pH-balance shampoo at least once each week
to remove salt buildup

Condition your hair every week with a moisturizing protein
conditioner A good conditioner disappears when you rub your hands
together

Avoid over processing and limit your use of blow dryers and curling
irons

Give each member a copy of the Hair Care Tips handout
Engaging in physical activity may mean extra time and care for your
skin and hair, but physical activity is an important part of a
healthy
lifestyle

You can use the Beauty Tips and Hair Care Tips Handouts to keep
your skin and hair healthy as you increase your activity levels

Are there some other ways that you have used to protect your skin
and hair during physical activity? Give the group 3 minutes to
answer

8 Walking: An Activity for Almost Everyone

A Discussion

Brisk walking is an excellent form of physical activity Its easy
to do, and you do not need special equipment All you need are
shoes for support and socks for cushioning

Its important to spend time warming up and cooling down each time
you exercise Although the risk of injury from walking is low, the
warm-up gets your leg muscles ready for the activity The cool-down
lets your heart beat slowly return to normal This keeps your leg
muscles from getting stiff

Walking the right way is very important

1 Walk with your chin up and your shoulders held slightly back

2 Walk so that the heel of your foot touches the ground first
Roll your weight forward

3 Walk with
your toes pointed forward

4 Swing your arms as you walk

Show the group the proper way to walk

B Walking Activity

Ask the group members to stand up and spread out, leaving at least
3 feet between them and the next group member

Turn on the music

First, I am going to show you some stretching exercises Watch me
and then try doing them yourselves Some are easier to do than
others With time and practice, you will be able to do them all If
you have trouble at first, just do your best You will get a
handout that tells you how to do these stretching exercises Use
the handout to help you do them at home

Lead the group members on a 15 to 20 minute walk, after the
stretching exercises Walk slowly for the first 5 minutes Then
show them how to do a brisk walk for 5-10 minutes During the last
5 minutes, slow your pace

We are slowing down now so that our bodies can gradually relax
This is called the cool-down period It is an important part Its
usually recommended that you gradually slow your pace during the
last 5 minutes of an
activity Doing a few stretching exercises to
loosen the muscles should also be a part of your cool-down

How do you feel? Do you think you could continue to walk like this?
Why or why not?
Note: Give the group about 3 to 5 minutes to answer Remember,
group members ability to participate the walking exercise is based
on their readiness for change

If you already walk three or more times a week, add other
activities to become more fit Try running, jumping rope, or doing
aerobics

One of the hardest parts of being more active is staying motivated

We spoke with women about some of the reasons they arent active
Some felt that they needed to join a gym to be active, but didnt
have the money Others felt that it was not safe to walk alone at
night when they had the time Others said that they have no time or
motivation Here are some of their suggestions for addressing these
concerns:

Maybe if we had a group where we could motivate each other to
walk, to chat Id like to have a little support group

I am lacking motivation, but
if I know that someone is going to
meet me, Ill think, Well, I am going to meet Mary and if she
got off her butt then I am going to get off mine We could do
exercise, befriend each other, learn different things, and get
involved in different kinds of community work

What do you think about what the women had to say? What other ideas
do you have to help you stay motivated? Where are some safe places
in your neighborhood to walk?

Write all of the group members ideas on the blackboard or on a
large piece of paper taped to the wall

One way to stay motivated that was already mentioned is to help
each other stay active Maybe some of you who are here today are
interested in starting a walking group I have some information on
how to start a walking group that I will hand out in a few minutes
You can talk to each other today or at another session to see if
anyone might be interested

Give each group member a copy of these handouts:
Stretching Exercises
How to Exercise
Make Physical Activity a Habit - My
Personal Record
Sample Walking Program
Form a Walking Group in Your Neighborhood

Use the Make Physical Activity a Habit - My Personal Record
handout to track your daily progress

Goal

Note: Place group members in pairs or groups of 3 or 4 depending
on how many group members you have

Lets all set a personal goal to become more physically active
based on our individual levels of readiness that we discussed at
the beginning of the session

Give each group member a copy of the Be Physically Active handout
and the To the Heart of Women Goal Diary Read aloud the example
goals Start by sharing your own goal Ask group members to set a
personal goal for the coming week based on their level of
readiness Group members should discuss their personal goal
including details about what they plan to do and anticipated
barriers and facilitators with their group Walk around to each
group; assist group members with identifying barriers and
facilitators if needed The purpose of this exercise is for group
members to recognize potential
challenges, identify ways to face
them, and get support from other group members Group members may
realize that their personal goal is not realistic If this happens,
help them set a more realistic goal for the week

Encourage group members to use a buddy system for support
Encourage group members to use the Goal Diary to keep track of
their progress with their goals and to bring it to upcoming session
so others can see how they are doing with their goals

Review of Todays Key Points

Lets review what we have learned in this session

Q: What are some of the benefits of regular physical activity?
A:
Strengthen your heart and lungs
Help you lose excess weight and control your appetite
Lower blood cholesterol and blood pressure
Help you sleep better, reduces stress, increase energy
Lower your chance for diabetes
Keep your bones strong

Q: What is an activity that just about everyone can do?
A: Brisk walking

Q: What are simple ways to become more active throughout the day?
A:

Get off the bus early and walk
Park further away and walk
Use stairs instead of the elevator or escalator
Dance to your favorite music

Q: What is the minimum amount of activity recommended for you to do
every day?
A: A total of 30 minutes

Closing

Congratulate group members on completing the session

What did you think of todays session?

If you are continuing with the next topic take a break see Ideas
for Breaks

If this is the end of the meeting, thank the group members for
coming

Tell them that you are looking forward to seeing them at the next
session

Remind them of date and place

Remind them to wear comfortable walking shoes and appropriate clothes

Think about todays class What worked and didnt work? Have you made
any changes in your own life that were covered in todays session?

Stages of Change: Physical Activity

1 Are you currently physically active? Check one

o No Go to Question 2

o Yes Go to Question 4

2 Do you plan to start physical activity within the
next 6 months? Check
one

o No Your stage is NOT THINKING ABOUT CHANGING BEHAVIOR

o Yes Go to Question 3

3 Do you plan to start physical activity within the next month? Check
one

o No Your stage is THINKING ABOUT CHANGING BEHAVIOR

o Yes Your stage is PLANNING FOR CHANGING BEHAVIOR

4 Have you been physically active regularly for 6 months or more?

o No Your stage is CHANGING BEHAVIOR

o Yes Your stage is KEEPING YOUR NEW BEHAVIOR AS PART OF YOUR DAILY
LIFE

Write down your Stage of Change _____________________________________

Types of Physical Activity

The following are different types of physical activity you may want
to start to increase your physical activity:

After a while, you will be able to do even more Activities
that you
might enjoy include:

All types of physical activity help the heart Start slowly Then move on
to higher-level activities For example, when you are comfortable walking,
increase your pace or the amount of time and youll feel great

How much physical activity do you think you need each day to improve your
health? Answer: For at least 30 minutes or more most days

If you cant set aside 30 minutes at one time to be active, you can break
your
activity into shorter periods of 10 minutes or more Just make sure it adds
up to at
least 30 minutes on most days

Keep moving

Start slowly and work your way up

Try to do 30 minutes of activity
every day
If youre short on time, try three 10-minute periods

Other things to do to help you and your family get started:

Leave a pair of walking shoes in your car or at work
Set a date and time with a coworker or friend to begin
walking

Beauty Care Tips

Active women can have beautiful,
healthy skin Here are some tips to follow
before, during and after exercise to keep your skin looking great

1 Always use sun protection at least SPF 15 when you exercise
outdoors Sunscreen prevents damage to your skin

2 Pull your hair away from your face and neck when you exercise

3 Remove make-up and jewelry before you exercise Heavy makeup can
block sweat evaporation, and jewelry can cause allergic reactions
or irritation

4 Wash your face after you exercise with a mild PH balanced facial
cleaner

5 Shower as soon as possible after exercising to wash away the sweat
Sweat is where bacteria can grow

Hair Care Tips

Active women can have beautiful, healthy hair Here are some tips to follow
before, during and after exercise to keep your hair looking great

Natural Treated/Relaxed

6 Wash your hair with a mild pH-balanced shampoo twice a week

1 Condition your hair every week with a moisturizing protein
conditioner A good conditioner disappears when you rub your hands
together

2
Pull your hair away from your face and neck when you exercise

3 Get regular precision cuts or trims to maintain style shape

4 Talk to your hairdresser to help choose the right hair care
products

5 Avoid over-processing Limit your use of blow dryers and curling
irons

1 Wash your hair with a mild pH-balanced shampoo at least once a
week

2 Condition your hair every week with a moisturizing protein
conditioner A good conditioner disappears when you rub your hands
together

3 Pull your hair away from your face and neck when you exercise

4 Leave part of your hair unwrapped to breathe

5 Get regular precision cuts or trims to maintain style shape

6 Talk to your hairdresser to help choose the right hair care
products

7 Avoid over-processing Limit your use of blow dryers and curling
irons
Stretching Exercises

Do these stretches gently and slowly Do not bounce

Developed by the California Diabetes Control Program, Department of Health
Services, State of California

How To Exercise

Developed by the California Diabetes Control Program, Department of
Health Services, State of California

Make Physical Activity a Habit

My Personal Record

Name_____________________________________________________

Track your progress every day
Start out slowly

Aim to reach 30 minutes or more a day

Write in the log the number of minutes you are active each day:

Sample Walking Program

Try to walk every day of the week
Form a Walking Group in Your Neighborhood

Follow these steps to form walking groups in your neighborhood:

1 You can ask women who attend To the Heart of Women events to fill out
a walking group sign-up sheet Collect their names and phone numbers
You can then call the women who sign up to walk

2 Enlist community organizations as partners, such as health centers and
YWCAs, to help promote the walking group Use the location of the
health center or community center as a place to meet to start the walk
and
to function as a safe haven for the walkers

3 Work with your community partners and interested walkers to determine
the best times of day to walk, safest routes, and childcare needs

4 Map out the walking routes, making sure they are well lit and safe
Consider indoor walking sites, such as recreation centers or malls,
for bad weather

5 Have copies of the handouts you received today for walkers who arent
part of this program

Note: Be aware that your climate may affect your walking program Your
challenge during periods of bad weather is to keep walking group members
moving and motivated

Be Physically Active

Set your personal goal to be physically active

Look at these examples:

Not thinking about changing behavior
I will read and review the handouts from this session

Thinking about changing behavior
I will think about and discuss with a family member, friend or group
member what I could do to become more physically active

Planning for changing behavior

I will start taking a 20-minute walk after dinner two times each week
starting on Monday

Changing
behavior

I have been walking regularly for the past 5 months I will continue to
get off the bus 2 stops early on Tuesday and Thursday and walk the rest
of the way to work

Keeping new behaviors as a part of daily life
I have been walking regularly for the past 7 months I will continue my
30-minute walks on Monday, Wednesday and Friday and offer my help to the
other group members

Write down your personal goal for this week:
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Tips for Preparing for the Walking Activity

Before the start of this session:

Review the Stretching Exercises handout Practice until you know each
part well enough to teach them to the group members

Practice a brisk walk Take long strides and swing your arms

When leading this activity,
remember:

Music can get people in the mood for being active Use a lively song for
the warm-up exercises, a faster beat for the walking, and a relaxing song
for the cool-down period

Be enthusiastic Group members will pick up on your enthusiasm and feel
good about exercising

Lead the walk in a circle if you have to do the walking indoors or if
space is limited

It is important to have plenty of cool drinking water available before
and after the activity

Benefits of Physical Activity

Physical activity can allow for a fun time with family and friends
if the activities are done together

In addition, physical activity can:

People feel better when they are active Physical activity may help you
maintain
your weight at a healthy level, help you to lose weight if you are
overweight, and
help to control your appetite

There are a few things that you should know before starting to be
physically active:

1 Most people do not need to see a doctor before they start a
slow, sensible program of physical activity You should talk
with your doctor if you:

Have heart trouble or have had a heart attack
Take medicine for high blood pressure or a heart condition
Are over 50 years old, or for the men in your family if they
are over 40 years old and you want to do a harder activity,
like jogging
Have more than one risk factor for heart disease like high
blood pressure, high blood cholesterol, diabetes, are

overweight or smoke
Have a family history of heart disease at an early age
before the age of 45 for a male family member and 55 for a
female family member

2 Start slowly Build up the time and effort that you put into any
activity You should not be tired the next day

3 Drink plenty of water before and after exercising, even if you are
not thirsty You dont need special sports drinks

4 Wear comfortable clothing Wear shoes and socks that give your feet
support You do not need to buy fancy outfits

5 Never wrap your body in plastic or wear clothing that is too heavy
This will not help you lose fat, but it can:
Make you sweat too much
Make your body temperature rise
Make your heart beat too fast
Make you sick to your stomach
Cause you to pass out
Cause damage to your organs like your kidneys

Misconceptions/Myths About Physical Activity

Myth Reality
_________________________________
____________________________________________