Walking groups, contests, and active family days not only help employees lead an active lifestyle, they are FUN! Participants get to know their co-workers and feel good about coming to work.

Daily Activity and Eating for Health are the cornerstones of a healthy weight, an area of increasing concern. Consider the following ideas:

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Use ways that appeal to your workers. Determine where they go for information? Who do they ask? Whom do they most believe? Train people to serve as informal sources of information for their peers.

Promote events, resources and messages in prominent locations: front entrance, reception areas, by the elevators, bulletin boards, coffee rooms, restrooms. Ask for our 11" x 17" Walking Poster.

Provide lunch and learns on the benefits and tips to get started; tours of nearby fitness facilities or walking paths.

Provide self assessment quizzes, web site links to credible information, and local opportunities. Book a Coronary Risk Profile session with the Thunder Bay District Health Unit.

Increase awareness of available programs by circulating copies of your local community recreation guide. See the City of Thunder Bay "Key".

Learn How

Offer lunch and learns that focus on goal setting, starting a walking or jogging program, selecting the right shoes, clothing or equipment, stretching, warm-up, and cool-down techniques.

Provide fact sheets and resources on ways to overcome the barriers to being active; starting a walking program; proper stretching. The Health Unit can provide copies of "Walk this Way"; "Walking, the Activity of a Lifetime"; and "Blast through the Barriers to an Active Lifestyle"

Provide individual assessment, counseling or personal trainers.

Provide opportunities to try out an activity for just one day or for one event. Rent a pool for a family fun day, organize a group X-C ski or golf lesson for beginners. Tap into existing national events for materials. E.g. Plan a "Ride your bike to work day" or "Commuter Challenge" for National Clean Air Day ; Plan a noon-hour walk for SummerActive (Canada's Active Living Campaign)

Run a contest for individuals, or work teams. Generate enthusiasm by getting management involved, providing fun prizes, incentives for participants, and sharing progress reports. Consider "Poker Walk Challenge"; "Get Up and Go Bingo" or the "Active Living Challenge".

Create a point system for making progress toward a physically active lifestyle. Keep in mind that even 10 minute blocks of activity count. Make points redeemable for meaningful recognition or rewards.

Support Your Healthy Workplace

Fit in "activity snacks" during longer meetings and workshops. Follow the "Heart Healthy Guide for Meetings and Workshop"

Establish a noon hour walking club, or set up teams or buddy systems to walk together.

Involve spouses, family members and significant others in programs whenever possible.

Encourage people to find support for their decision to change from coworkers, supervisors, family and friends.

Create Physical Environments that Support an Active Lifestyle

Map walking routes with measured distances within the building, around the building, and in the neighbourhood. (Use a pedometer) Look for loops that take 10 minutes, 20 minutes and 30 minutes.

Place signs at main entrances and elevators showing the location of stairwells. Make sure stair wells are well lit and safe to use.

Provide an area to lock up employees' bikes when they ride to work.

Allow exercise classes to run on site. Use either a paid instructor or a reputable exercise video. Provide showers, locker rooms and exercise facilities where possible.

Make it Policy

Establish a policy that allows employees flextime to exercise or attend health promotion programs during the work day.

Create an annual "active lifestyle" subsidy to reimburse a portion of employees' expenses for athletic shoes, gym memberships, yoga/exercise classes or lessons.

Allow specified stretch breaks during the work day. (reduces back and repetitive strain injuries). Train workers to lead the breaks, or use email to post reminders to office workers.

For more information and consultation on "Physical Activity @ Work" contact Anne Ostrom, Health Promotion Planner 807-625-5923, email anne.ostrom@tbdhu.com

Source: U.S Department of Health and Human Services, Public Health Service, Centers for Disease Control and Prevention, National Centre for Chronic Disease Prevention and Health Promotion, Division of Nutrition and Physical Activity. "Promoting Physical Activity - A Guide for Community Action". Champaign IL: Human Kinetics, 1999